Help with workout program?

Heffo91

Hey I've spent the past 9weeks doing madcows 5x5. I feel like I need a change of pace as my numbers are stalling on this program and I'm also getting bored by the program aswell. I was looking at german volume training to shock the system but I've read that it often results in strength loses. Can any way recommened me a good program?

Stats: weight: 14stone
bf:16%
Squat max: 115kg
Deadlift max: 145kg
Bench max:90 kg

Thanks!

Transform

Heffo91 wrote: »

Hey I've spent the past 9weeks doing madcows 5x5. I feel like I need a change of pace as my numbers are stalling on this program and I'm also getting bored by the program aswell. I was looking at german volume training to shock the system but I've read that it often results in strength loses. Can any way recommened me a good program?

Stats: weight: 14stone
bf:16%
Squat max: 115kg
Deadlift max: 145kg
Bench max:90 kg

Thanks!

lay out the whole program and what you want to achieve i.e. get leaner or you just want to get stronger?

Heffo91

The program i am currently doing is
Monday: Squats 5x5
Bench 5x5
BB Row 5x5
assistance excerises

Wednesday: Squats 4x5
Incline Bench 4x5
Deadlifts 4x5
Assistance work

Friday: Squats 4 sets of 5, one set of 3, one set of 8
Bench 4 sets of 5, one set of 3, one set of 8
BB Row 4 sets of 5, one set of 3, one set of 8
Assistance work

Goal is to get stronger

Transform

Heffo91 wrote: »

The program i am currently doing is
Monday: Squats 5x5
Bench 5x5
BB Row 5x5
assistance excerises

Wednesday: Squats 4x5
Incline Bench 4x5
Deadlifts 4x5
Assistance work

Friday: Squats 4 sets of 5, one set of 3, one set of 8
Bench 4 sets of 5, one set of 3, one set of 8
BB Row 4 sets of 5, one set of 3, one set of 8
Assistance work

Goal is to get stronger

i would vary the rep ranges from week to week and cut the squatting and deadlifting to just once a week - you can do split squats, oh squats, lunges on other days but as your numbers go up you cant keep squatting that often.

Just needs a whole new look really

cardio,shoot me

Transform wrote: »

i would vary the rep ranges from week to week and cut the squatting and deadlifting to just once a week - you can do split squats, oh squats, lunges on other days but as your numbers go up you cant keep squatting that often.

Just needs a whole new look really

Smolov begs to differ:pac::pac:

Transform

staying injury free?

I have never had a client squat or deadlift any more than once a week and most that follow this have moved close to or over double body weight deadlifts and big jumps in other movements also.

Overall everyone is different but as the weight goes up your recovery ability does not increase also

Heffo91

thanks for all the replies, would german volume training provide a good shock to my body? or should i stick to a body split 3x8 program?

cardio,shoot me

Transform wrote: »

staying injury free?



Overall everyone is different but as the weight goes up your recovery ability does not increase also

well for some, not for me it seems, but for some :P,

cardio,shoot me

Heffo91 wrote: »

thanks for all the replies, would german volume training provide a good shock to my body? or should i stick to a body split 3x8 program?

two lads here gave german volume training a shot, they'll probably weigh in with their opinions soon enough.
maybe try westside?

Transform

i recommend planning it out over a 6-10 week period where you have one back off week and then vary the rep ranges from week to week finishing week 6 or 10 with a max.

Do not be afraid to go into the gym and just work on one singe exercise for multiple sets and rep ranges as most people try to put too much into the program especially when they hit sticking points rather than stepping back and asking 'whats really important'.

cardio,shoot me

id agree on the multiple sets of one exercise, a compound movement with alot of sets can be a session in itself.

Transform

cardio,shoot me wrote: »

id agree on the multiple sets of one exercise, a compound movement with alot of sets can be a session in itself.

absolutely - i have had some of the most progressive sessions staying with just me and a loaded barbell at varying weights for a good 45-60mins.

Parsley

Heffo91 wrote: »

thanks for all the replies, would german volume training provide a good shock to my body? or should i stick to a body split 3x8 program?

shock to your body, yes. it's f*cking brutal. it's a balls just being on the bench/in the squat rack for 10 straight sets, that can be about 45 mins straight. then you have the absolutely crippling DOMS after. I think it was good results-wise though.

discus

Parsley wrote: »

I think it was good results-wise though.

A kayaker I'm acquainted with did GVT for about 3 months, put on some serious size!

Parsley

discus wrote: »

A kayaker I'm acquainted with did GVT for about 3 months, put on some serious size!

i only managed 6 weeks before it pretty much killed me!