Worf
Member
correct, in his book it actually says 5 sets of 10-20 reps. I personally dont like doing anything over 10 reps unless I want hypertrophy in that specific muscle.
MESO-Rx
Anabolic Steroids
Powerlifting and muscle building
- Thread starter Cityofgrit
- Start date
Sorry, been driving all day. What's your stats? Height, weight, age, squat, bench, deadlift, training experience? Doesn't have to be 1RM, can be 3-5RM if you know them.
If you've been lifting and doing gear for years you're probably at least decently strong, so no novice routine.
I am 5'7" I fluctuate between 176-182. I am 37. I can squat 295 in a set of 8, deadlift 365 in a five set, and bench 306 as a max. I tried 315 and got stuck halfway.
LeoTC
Member
Honestly, pull up YouTube and search Brian Alsruh's Powerbuilding program.
I ran it getting back in after two years of shit training and blew away my 12 week goals in six. It's simple and stupid effective.
I ran it getting back in after two years of shit training and blew away my 12 week goals in six. It's simple and stupid effective.
Thanks! I will check it out!
Worf
Member
Youre probably a good candidate for Sheiko
What's Sheiko?
Worf
Member
@Cityofgrit what were your training splits looking like before
Worf
Member
Boris Sheiko is a russian weightlifting/powerlifting coach. Theres a lot of information available on his routines floating on the web. Mostly sub maximal with relatively high volume for a Powerlifting program. Occasional peaking based around meet preps
Sizing Up Sheiko: A Review of Routines #29, #30, #31, #32
Sizing Up Sheiko: A Review of Routines #29, #30, #31, #32
I was running a John Meadows program, Project Colossus. I was pull, push, legs, pull pump day, push pump day, leg pump day, off
Any of the suggestions would probably be fine. The important thing is to run them as written for awhile and find out what works for you. I borrow from a lot of those in my own programming.
The question is which is the right one for me
Honestly I think a DUP setup would be perfect. I ran one for my first cycle and had killer results. You'll get a lot of frequency on the main lifts for form practice and the progression is pretty fast. I think with being new to strength training you could take advantage of that.
I borrowed from several different DUP routines and I've been trying to find the ones I used since I got home and I found two, but I'm coming up empty on the third one.
Code:
http://www.jmaxfitness.com/blog/daily-undulating-periodization/That's the basic premise.
Code:
https://www.google.com/amp/s/amp.reddit.com/r/powerlifting/comments/2s8pk0/dr_mike_zourdos_explains_the_theory_behind_daily/The second post down describing the different weeks and blocks was part of the way it was set up.
The one I'm not finding was a setup where you started one day with squat, one with bench, and one with deadlift. I can't remember where I got it. I thought it was an advanced Texas Method variation, but I can't find it now. Anyway, I kinda combined the three. Not exactly helpful, but it's customizable and you have a day for each of the big three with a fourth bodybuilding day like you see in that first link. You can do all your BB stuff on that day and even add an isolation or two to the ends of the other day, too.
I'm reading the first link now. Thank you!!
My ex bought me a program by Stronglifts called reload. I have it. It's based on percentages of your 1 rm and goes 5×5
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Not familiar with that. Is it a more advanced version of Stronglifts?
I fucked up the name..not Stronglifts its Strongfirst! Two totally different things. The Reload program was coauthored by Pavel Tsatsouline.
Worf
Member
Try a few and find out, follow it for 6-8 weeks and it it needs tweaking do so. After 3-4 months you arent getting anything then move on. No program works forever anyway.
Worf
Member
The thing about many of these programs is they arent always going to show immediate results. Many programs have Conditioning/Hypertrophy/Strength/Power-Peaking blocks and it can take a few months to even get back around to hitting 85-95% the lifts, where a guy can actually gauge strength improvements. 5/3/1 is not like this and neither is Conjugate. They go more in waves and youre re visiting rep maxes every 4-5 weeks
My advice is pick something you like the look of and looks enjoyable. Like if you want bodybuilding stuff thrown in that it allows for it. Run it awhile and see how you react to it.
I do really think you'd be better with something that allows for weekly progression. Having a good base, but being new to strength training you should be able to hit rep PRs weekly for awhile. By varying reps and making smaller jumps later you could realistically draw it out for quite awhile and keep progressing before having to go to more advanced programming with slower progression. Like @Worf is talking about in the post above where you're only revisiting rep maxes every few weeks.
I do really think you'd be better with something that allows for weekly progression. Having a good base, but being new to strength training you should be able to hit rep PRs weekly for awhile. By varying reps and making smaller jumps later you could realistically draw it out for quite awhile and keep progressing before having to go to more advanced programming with slower progression. Like @Worf is talking about in the post above where you're only revisiting rep maxes every few weeks.
