How does this program look?

[psychedout]

I am thinking something like this:

# of Weeks:
-9 Total
-4 Weeks of loading/volume
-1 Week of deloading
-3 Weeks of intensity/reduced volume
-1 Week of singles (fun)

Exercise selection/rep scheme (load/deload):
Monday
Front Squats 5x5 / 3x3
Incline Bench Press 5x5 / 3x3
JS Row 5x5 / 3x3
Shoulder accessory 2 x 12
Core ab work

Wednesday
Back Squat (with front squat weight; ditched at the deloading point) 5x5
Narrow Grip Bench 5x5 / 3x3
Weighted Chins 5x5 / 3x3
Deadlifts 5x5 / 3x3
Biceps Accesory 2 x 12

Friday
Front Squats 5x5 / 3x3
Incline Bench Press 5x5 / 3x3
JS Row 5x5 / 3x3
Shoulder accessory 2 x 12
Core ab work


Week 9 might look something like this (no accesory work):
Monday
Front Squats -- Max attempt
Incline bench 3x3 at 75-80% of 1rm
Rows 3x3 at 75-80% of 1rm

Wednesday
Narrow Grip Bench -- Max attempt
Weighted Chins 3x3 at 75-80% of 1rm
Deads 3x3 at 75-80% of 1rm

Saturday (not Friday)
Incline Bench -- Max attempt
Front Squats 3x3 at 75-80% of 1rm
Rows 3x3 at 75-80% of 1rm

Then after, maybe a one week deload (kinda go by **sigh** how I feel) then maybe hit up the loading again.

Some of the rationale. As you can see I am not big on oly back squats. I find back squats to be more awkard and to cause too much butt/hamm growth and not enough quad growth. I have a bit of a strange body structure compared to most, so maybe that is why I prefer fronts. Plus if I can activate my quads just as effecitvely with a lighter load, there should be less stress on the lower back, knees, joints, etc. You can also see that I love to press on the incline and flat on the narrow. I also do not care much for OHP and have pretty meaty shoulders, so I thought I would pass on that and have the fun with those two lifts instead.

I will probably go ahead with this sometime in January. I am only training twice a week right now and it is anything but periodized. I'm just getting my core lifts in (supersetted to save time ugh) with the 5x5 schema usually. By that time things should slow done and I should be able to train properly.

 

[musketeer]

Looks good to me, but I'm not advanced enough in the intricacies of teh 5X5 to be certain.

I would roccomend against doing the close grip bench for a heavy single because of the ammount that can go wrong from a balance and safety pov. Better off going for a 3RM.

ALSO, why not go for a DL 1RM too?

 

[JL_204]

Some of the rationale. As you can see I am not big on oly back squats. I find back squats to be more awkard and to cause too much butt/hamm growth and not enough quad growth. I have a bit of a strange body structure compared to most, so maybe that is why I prefer fronts. Plus if I can activate my quads just as effecitvely with a lighter load, there should be less stress on the lower back, knees, joints, etc. You can also see that I love to press on the incline and flat on the narrow. I also do not care much for OHP and have pretty meaty shoulders, so I thought I would pass on that and have the fun with those two lifts instead.

I thought I was the only one that preferred front squats. For some reason my form is way better with front squats.

 

[musketeer]

I thought I was the only one that preferred front squats. For some reason my form is way better with front squats.

Thats the point of front squats - you cant cheat!

 

[psychedout]

Looks good to me, but I'm not advanced enough in the intricacies of teh 5X5 to be certain.

I would roccomend against doing the close grip bench for a heavy single because of the ammount that can go wrong from a balance and safety pov. Better off going for a 3RM.

ALSO, why not go for a DL 1RM too?

Hmm. I did also share a similar concern about going that heavy in narrow grip bench. The heaviest I have gone is for 2RM. I guess maybe a 2-3RM might be in line, but I shall play it by ear. If I do go ahead I will make sure I have a wiquid spot.

As for deads, I could max out in them, it has been a while, but there is something about pulling singles for deads that just scares the bahjesus out of me.

 

[psychedout]

I thought I was the only one that preferred front squats. For some reason my form is way better with front squats.

I really think which one you prefer depends a lot on how your body is built. I have a very long torso and short legs. When I squat conventionally my long torso has a tendency to not remain upright enough and to come far forward. It also makes it more awkward to go ATF. I do not encounter those difficulties performing front squats however.

 

[musketeer]

Hmm. I did also share a similar concern about going that heavy in narrow grip bench. The heaviest I have gone is for 2RM. I guess maybe a 2-3RM might be in line, but I shall play it by ear. If I do go ahead I will make sure I have a wiquid spot.

As for deads, I could max out in them, it has been a while, but there is something about pulling singles for deads that just scares the bahjesus out of me.

LOL - I'm sorta with you on that! I have images of me shooting a disk across the gym. Just see how heavy you can go with confidence - It's actually a very 'safe' exercise because it's so compound and the bar can safely be dropped at any point. Perhaps you can build up to your max with just a regular grip...

 

[psychedout]

LOL - I'm sorta with you on that! I have images of me shooting a disk across the gym. Just see how heavy you can go with confidence - It's actually a very 'safe' exercise because it's so compound and the bar can safely be dropped at any point. Perhaps you can build up to your max with just a regular grip...

Well you see, the problem is that most people don't injure themselves on deads when they hit failure. Usually the bar is going up, possibly with a bit of struggle, and then pop goes the weasle.

You say regular grip in a strange context. As opposed to something? Hook grip? I fucking hate the hook grip after I mashed 185 on my head.

 

[Madcow2]

I don't see anything that looks way out. Should work fine. This program isn't designed to really peak 1RM performance but you should do well enough. Maybe drop to 2 workouts the week just before (A/B) or maybe include some scaling heavy singles (i.e. percentage increasing week to week) during the 3x3 phase in place of some triples. i.e. work up to your single for the week, then drop back and do 3x3 or 2x3 or whatever you can tolerate. Before your max singles though, you'd want less work. This is if you actually care about your 1RM test - it's not by any means essential or even preferable in all cases but maybe it's useful for another time.

 

[musketeer]

You say regular grip in a strange context. As opposed to something? Hook grip? I fucking hate the hook grip after I mashed 185 on my head.

I mean no straps and both palms facing you - you are less likely to jerk around or lift in an unbalanced way if your grip is being tested. All of the time I see guys with straps, hook grip or mixed who have an uneven or second pull - and they can do this becaused they are locked onto the bar. Two pronated hands girp requires a much more even and smooth pull.

 

[Guinness5.0]

I think you should still have OHP in there for shoulder stabiilty. If you get a bunch stronger on inclines and close grips but ignore your rotators you're asking for trouble IMHO.

Plus I feel that OHP the most fundamental upper body pressing movement - it has the longest kinetic chain and involves more balance/stabilization than inclines or close grips.

 

[rbtrout]

I agree with Guiness on the OHP. I'd probably put the deads first instead of 3 or 4th in the routine. Deads will tax you the most.

 

[Anthrax Invasion]

OHP worked pretty damn well as a chest builder for old-time guys on it's own. Today we have bitch tits on men from lots of bench pressing. The OHP is such a functional movement. It's easily my favorite upper body lift, squat being the king for lower body.

I like your routine, though. I'd give it a run. You're adhering to the principles of hypertrophy and strength growth well. As long as you do that, you'll make progress.

 

[psychedout]

I mean no straps and both palms facing you - you are less likely to jerk around or lift in an unbalanced way if your grip is being tested. All of the time I see guys with straps, hook grip or mixed who have an uneven or second pull - and they can do this becaused they are locked onto the bar. Two pronated hands girp requires a much more even and smooth pull.

That would be a romanian deadlift, no?

 

[psychedout]

To the gentlemen suggesting the overhead press, I do have 2 sets of shoulder accesory at 12 reps on M/F workout. They could be OHP lifts. I realize that generally you shouldn't add core lifts as accesory movements, but in this case, maybe? Or should I really be doing the 5x5 on Wed with them? I don't really think the difference would be that big would it?

RBtrout, deadlifts are at the end because thats where I like it. I have always done them at the end and always will. Not sure why, but its just the way it is. Call me foolish like the man who sticks a grain of salt under his sons forskin and hopes it turns into a pearly when he grows up, but i'm stubborn in that way.

 

[Guinness5.0]

Re: OHP

I suppose one run through w/out OHP wouldn't hurt, but you don't want to ignore it long-term. There is most certainly a safety issue if you create significant strength imbalances around your shoulders. But it's unlikely (IMO anyway) to bite from a few weeks of neglect. In Starting Strength, Rippetoe says that for every bench press workout the re should be an OHP workout.

That said, I'm very leery of leaving anything on the table in terms of injury prevention, and like AI I feel that OHP is really the most fundamental and important upper body movement. And I really like doing 'em

 

[musketeer]

That would be a romanian deadlift, no?

NO, no. Romainian DL is more like a stiff leg dead for more Hamstring involvement - you can do Romanians with ANY grip. I just meant a conventional DL with a 'normal' two-hands-over grip.

 

[psychedout]

Re: OHP

I suppose one run through w/out OHP wouldn't hurt, but you don't want to ignore it long-term. There is most certainly a safety issue if you create significant strength imbalances around your shoulders. But it's unlikely (IMO anyway) to bite from a few weeks of neglect. In Starting Strength, Rippetoe says that for every bench press workout the re should be an OHP workout.

That said, I'm very leery of leaving anything on the table in terms of injury prevention, and like AI I feel that OHP is really the most fundamental and important upper body movement. And I really like doing 'em

Ah fuck it. Maybe I will ditch the narrow grip bench on wed and go 5x5 on the overhead press then. Looks like its skulls or pushowns for M/F accessory work then.

 

[psychedout]

NO, no. Romainian DL is more like a stiff leg dead for more Hamstring involvement - you can do Romanians with ANY grip. I just meant a conventional DL with a 'normal' two-hands-over grip.

LoL. You learn something new all the time. I thought I was pulling Romanian style by using a double overhand grip even though I was anything but stiff-legged.