Texas Method / Practical Programming
German Volume Training
WBB (Any of the WBB Routines)
Baby Got Back
Another Program (Not Listed - Please Explain)
Madcow 5x5 and i added some additional accessory work on each day.
5/3/1 as written.
I've found that 5x5 is the best way for me to work towards building up the strength I want. After the main 5x5 heavy stuff for the day I've found it very important to do accessory stuff 3x8. Starr and BGB both gave me this idea.
BGB....their is no other.
BGB. With extra bench work on hamstring dominant day
She lied.... SIZE MATTERS!
30 lbs in 30 days bench routine, double helping of squats and deads, a little aesthetic work and cardio here and there.
All lifts are raw:
Dead lift: 500(max)
I was doing SS for the last 6 months. Gains stopped so I switched up my diet(eating for target body weight WWB article) and switched the routine SS 3x8 instead of 3x5. See where it takes me.
Goals By October 11th
Bench Press - 225
Deadlift - 405
Squat - 375 (formerly 300)
Weight - 205 lbs
Bench Press - 185 lbs
Deadlift - 315 lbs
Squat - 300 lbs
Weight - 190 lbs
i was in program your self thin for weight loss programs, because i don't want cardio for fat burning....
My vote was for "Another program" as I've always been able to design my own programs and get results for myself and others in my area. However I've started studying and applying a lot more Westside Barbell this past year.
Custom program right now. Principles from different influences can be seen in it. I have 2 upper and 2 lower body days. Try to hit a big lift on one of them and focus more on speed the other day. Primary goals are to improve the bench squat and dead, but I haven't been planning things out too much. Focus is on getting stronger on those main movements each time out, and then I do assistance as I feel.
I just finished the hard part of my first cycle and I'm on to the backoff week. Since I'm still a newb, I think I'll be doing this for about a year or so.
5/3/1 for the 3 staple power-lifts the second lighter variation and periodic event training for strongman where I would do the opposite volume corresponding to my 5/3/1 work: meaning deload week for my power-lifts is Max effort week for my Strongman so I don't over do one or the other and they both work in hand. Quick Example :
w1 light events/conditioning* recovery phase for last weeks strongman
w2 M/E Reps/Distance
w3 light events/conditioning* recovery phase for this weeks powerlifting
w4 M/E Heavy Events for setting some pr's.
Basically with you can stay conditioned using strongman twice a week lightly not to kill your muscles for the 5/3/1 but can squeeze in some M/E work once a month in to. Now some people argue why not try to do 5/3/1 for strongman events, but I feel there are so many you can't make it work enough to stay versatile. On this template you can plug in any assortment of medleys with an idea of how hard you should be pushing it.
btw Tom I would like your opinion on this
Last edited by BodyByGamma; 11-01-2009 at 05:55 PM.
I follow my own program, with a little bit taken from other powerlifting routines.
BGB, but bench 2x a week instead of just once. Also do 20 rep squats as my quad accessory on my hamstring dom, quad accessory day.
-done bgb for about 2 years now, probably my favorite program i've ever done.
Last edited by hintsas5; 11-02-2009 at 01:11 PM.
For about a year now I've been doing Westside style PL. But about 4 weeks ago I started WBB's "Up Your Bench 30lbs in 30 days". And even though I broke the rules and didn't follow it exactly (my elbows can't take much direct tricep work - pushdowns, skull crushers, etc.), I still added about 30lbs to my bench.
I've got a PL meet in December but after that I'm itching to try BGB or 5/3/1.
Current.......Goal for 12/2010
I do a combo of Westside and 5/3/1.
Give chalk a chance.
49 years old
5/3/1 for bench and deadlifts, my own 5x5/3x5/5x3 for squats and shoulder presses.
22 - 5'10@236lbs!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.
My own. I hit specific muscle groups a certain day of the week, but beyond that I usually don't decide on what I'm on my way to the gym. I usually rotate lifts around so every week is slightly different, and sometimes I gauge what lifts I'm going to do based on how certain muscles feel and what I've already done earlier in the week.
Everybody responds to training differently, I don't believe in strictly following template programs. Do whatever works best for you, overtime you'll learn what your body can handle.
Best lifts: 615/475/660, Raw w/ Wraps
Currently doing Texas Method but am going to switch to 5/3/1... That hardgainer routine Off Road posted looks freaking awesome though.
I'm about to start working as a builders labourer full time during Australian Summer (Temps around 85-100F) so I figure I'll try pick a routine that let's me make slow steady gains.
Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan 'Press On' has solved and always will solve the problems of the human race.
Overhead Barbell Presses
M W F