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New Program

  • 07-12-2016 9:06am
    #1
    TRS30
    Registered Users, Registered Users 2 Posts: 6,865 ✭✭✭


    So got back into some lifting at home in late September so this is week 11 of what I set out as a 12 week program. I started as 5x5 (same weight) for the first 6 weeks and then moved to 70% 1x8, 80% 1x6, 100% 3x3 & 70% 1x6 with 100%= 3RM.

    I am doing three sessions of each a week;

    Day1

    -squat
    -deadlift
    -barbell row
    -bench

    Day2

    -OHP
    -barbell curl
    -dips

    Due to other commitments (second child on the way in early Jan) I probably need to reduce to 4 sessions a week.

    I have also been on a bulk since Sept so planning on starting a cut in Jan if that makes any difference.

    I would like to continue to make gains in increasing weight with main aim to increase strength with reduced number of sessions if possible. Ideally the sessions would be an hour max.

    Thanks.


Comments

  • #2
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    What is 100% currently equal to fit squat, deadlift, bench and press?


  • #3
    TRS30
    Registered Users, Registered Users 2 Posts: 6,865 ✭✭✭TRS30


    Mellor wrote: »
    What is 100% currently equal to fit squat, deadlift, bench and press?

    120, 140, 90 & 55.


  • #4
    Mellor
    Registered Users, Registered Users 2 Posts: 39,900 ✭✭✭✭Mellor


    Base on that, I'd recommend two options.

    Option 1
    5x5 Two sessions twice each per week

    Day 1
    Squat
    OHP
    Pull-ups
    Barbell curl

    Day2
    Deadlift
    Bench
    Barbell row
    Dips

    Each session twice per week
    Starting at around the 80% load from above. Add c.2.5% each session, slowing to each week.
    I'd be confidant that you'll get to 100% for 5 x 5 within a few weeks and keep going.


    Option 2
    Westside - 4 days a week

    Involves picking a main upper and lower lift and focusing on them for 3 or 4 weeks. Then swapping to the other two.
    Each week you do a heavy day (3-5 singles), and a volume day (3 x 8-10)

    Weeks 1-3, Squat and Press
    Weeks 4-6, Deadlift and Bench

    Pulls, curls, drips, triceps stay in as assistance.
    See here for more info


  • #5
    TRS30
    Registered Users, Registered Users 2 Posts: 6,865 ✭✭✭TRS30


    Mellor wrote: »
    Base on that, I'd recommend two options.

    Option 1
    5x5 Two sessions twice each per week

    Day 1
    Squat
    OHP
    Pull-ups
    Barbell curl

    Day2
    Deadlift
    Bench
    Barbell row
    Dips

    Each session twice per week
    Starting at around the 80% load from above. Add c.2.5% each session, slowing to each week.
    I'd be confidant that you'll get to 100% for 5 x 5 within a few weeks and keep going.


    Option 2
    Westside - 4 days a week

    Involves picking a main upper and lower lift and focusing on them for 3 or 4 weeks. Then swapping to the other two.
    Each week you do a heavy day (3-5 singles), and a volume day (3 x 8-10)

    Weeks 1-3, Squat and Press
    Weeks 4-6, Deadlift and Bench

    Pulls, curls, drips, triceps stay in as assistance.
    See here for more info

    Thanks. I'll have a read of the link on Westside.

    On the first option will dropping volume from 87 (29x3) to 50 (25x2) be a step back?


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