Importance in order of bodyparts worked out

[blut wump]

[snip]
Be very thankful for the internet these days because your odds of every seeing this in a BBing publication is slim to none unless the entire sport starts to more closely value trainining knowledge instead of just relying on drugs.

It's not really about the drugs, per se, for a BB publication. It's more about the supplement industry and the vast amount of advertising revenue that comes with selling an ideal which they prove to be attainable with the pictures inside. They profer a route and method to attain those goals which simply doesn't work and tell you that it's your fault that it's not working. You're simply not working hard enough and not consuming the right nutrients in the correct, precise ratios and quantites which only they can provide to you with their special formulation. People 'know' that the routines work since they're the routines of the professionals so the problem must be their's. They need the secrets of the professionals and then they see their idol with a bucket of green goop for only $49.99.

 

[Veretta9]

Thanks Madcow---this might be a problem---only hittin the gym 3 times a week--we'll see though--appreciate all the help

 

[Madcow2]

Thanks Madcow---this might be a problem---only hittin the gym 3 times a week--we'll see though--appreciate all the help

Are you required to be in the gym a certain # of days? I'd be really hesitant to add more volume as with this and a decent sprinting program that's already pretty taxing - these aren't exactly fu-fu lifts you are doing and it's a fair amount of work. More is not necessarily better and too much will quickly burn you out, but if a coach requires we can spread it around some to get you in there.

This is a pretty standard offseason program - if you really think you can handle it I'll throw more at you but given the workout you originally wroteup, I'm just not confident I won't burn you out in short order. The number of days means very little for your goals and purposes so the first thing I'd start doing is removing the pyramids anyway before adding extra days. Figure you are squatting 3x per week, benching 2x, cleaning 2x, deadlifting 1x, etc... - that's a lot. Most people can handle the volume in the workout I gave you. If you want to spread the existing volume around to get more days in the gym and meet a requirement, you can. If you want more volume per week, I can do that but if you are used to a bodypart split training a muscle 1x per week, in all likelyhood this will be more than enough and you'll see your lifts shoot up relatively quickly. Once you start the plateau we can transition over to a periodized type system. Why not try this and see how it works for 4-6 weeks. If I give you a program that buries you, that's a big waste of training time where you could have been making progress. Better to opt for 80% and gradually rachet it up than to wind up with 0.

 

[Veretta9]

Hey Madcow is it alright if I replace power cleans with clean and presses? Another question when doing the 5x5's for bench do I do 1 warmup set and then 5 sets that go like 1st set 135 for 5 2nd set 185 for 5 3rd set 205 for 5 4th set 215 for 5 and 5th set 225 for 5 or is it 1 warmup set and then 5 sets of like 205? sorry if this seems like a stupid question just trying to get everything right

 

[Madcow2]

Hey Madcow is it alright if I replace power cleans with clean and presses? Another question when doing the 5x5's for bench do I do 1 warmup set and then 5 sets that go like 1st set 135 for 5 2nd set 185 for 5 3rd set 205 for 5 4th set 215 for 5 and 5th set 225 for 5 or is it 1 warmup set and then 5 sets of like 205? sorry if this seems like a stupid question just trying to get everything right

Always better to ask ahead of time.

You can't replace cleans with clean and presses. It's just too much pressing with benching 2x and overhead worik 1x already and I don't think you want to drop the bench so I'd just leave it.

5x5 means you warm up to a target set weight for that week where you are using 205 for all 5 sets of 5 reps (205 is your example).

1x5 means that after a bit of warm up you increase the weight using sets of 5 until on your 5th set you are working with your target weight. You have some dicretion in how you ramp up the weights set by set so this serves as an adjustment to workload up/down as you need it.

Even though the lift is the same, you will have separate records for your 1x5 and 5x5 days (i.e. 1x5 is easier so will be more). You'll ramp these on independent scales so that you arrive at records in both for the final two weeks of loading.

 

[Veretta9]

I have been reading over the link you told me to click on and I have noticed it says to work up the weight on heavy days(Monday):

Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powercleans – 5 sets of 5
2 sets of weighted hypers
4 sets of weighted Sit-ups

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups – 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, back-off
Bench – 4 sets of 5, 1 triple, back-off
Powercleans – 4 sets of 5, 1 triple
Weighted Dips – 3 sets of 5-8
Triceps and Biceps – 3 sets of 8 each


Key Features:


* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

So could you further explain---I do not know how to high pulls--we have never done them at school so...and also is there anything I can substitute for clean and presses because after squats I think this is the best exercise---

 

[Veretta9]

Ok tell me if this will work and I think I understand how it works now----This would be my exercises on the days and suchwas copied from your sticky with a change in exercise from military to clean and press)

Mon......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5................................... ..............................3x3
Bench.......1x5................................... ..............................1x3
Row.........1x5................................... ...............................1x3

Wed......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5 with 15-20% less than Monday.................drop this lift
Deadlift.....5x5.................................. ...............................3x3
Clean and Press......5x5................................. ................................3x3
Pullups.......5x5................................. ...............................3x3

Fri.........Volume Phase...........................................De load/Intensity Phase
Squat........1x5.................................. ..............................1x3
Bench........5x5.................................. .............................3x3
Row...........5x5................................. ..............................3x3

So to clarify the 1x5 is a pyramid of weight and the 5x5 is the same weight, right?

 

[Veretta9]

upped

 

[Madcow2]

* On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets. I’ll explain how to choose the top weight in a second…

So could you further explain---I do not know how to high pulls--we have never done them at school so...and also is there anything I can substitute for clean and presses because after squats I think this is the best exercise---

Okay, you have a different version below. I suggested this one because you were getting back into offseason lifting after your season in which you said you typically lose some strength and feel that you are always playing catchup in the offseason.

Anyway, I'll address this version in this post but some points aren't transferable. The dual factor version you have with phases should be implemented after this program when one is already in a well trained state.

High pulls are the same as cleans except that you don't rack the weight. Generally you can use 100-110% of your best clean. Explode in the second pull and as the bar becomes weightless pull upward without dropping under to receive the bar. A clean pull is where you pull to a heavy shrug and the bar becomes weightless but does not rise up much - hence more weight. You'll likely want straps for either as they can do a number on the hands even with a well calloused hook grip. Some videos here: http://www.uwlax.edu/strengthcenter/videos/video_index.htm

The issue with the clean and press is that it is two exercises. If you want, do push presses on Wednesday instead of incline but there's too much pressing to throw this on top. If you want to drop the bench, then go ahead. It's a great exercise but this framework trains the presses separately.

 

[Madcow2]

Ok tell me if this will work and I think I understand how it works now----This would be my exercises on the days and suchwas copied from your sticky with a change in exercise from military to clean and press)

Mon......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5................................... ..............................3x3
Bench.......1x5................................... ..............................1x3
Row.........1x5................................... ...............................1x3

Wed......Volume Phase...........................................De load/Intensity Phase
Squat.......5x5 with 15-20% less than Monday.................drop this lift
Deadlift.....5x5.................................. ...............................3x3
Clean and Press......5x5................................. ................................3x3
Pullups.......5x5................................. ...............................3x3

Fri.........Volume Phase...........................................De load/Intensity Phase
Squat........1x5.................................. ..............................1x3
Bench........5x5.................................. .............................3x3
Row...........5x5................................. ..............................3x3

So to clarify the 1x5 is a pyramid of weight and the 5x5 is the same weight, right?

This is a dual factor/periodized version which would be appropriate after you get your strength back from the season.

Wednesday is a hard day, I don't know how you think you are going to squat, dead, and then clean and press for 5x5. Question? Do you mean to clean the weight once and then press it 5 times? But you will kill yourself if you use this program (especially this version as Wed is damn hard) and try to do 5x5 at a single set weight in the clean and press.

5x5 = warm up and then do 5x5 at the same weight for every set
1x5 = warm up and then ladder the weight up through sets of 5 until you get to your target top set which is a heavy set of 5.