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Old 10-04-2013, 10:48 PM   #1
skids
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Default Need help to pick my new training program

Gidday Folks

I'm having a problem with joint pain at the moment and weight feels a lot heaver than it should be so I have been advised to get my $%#? together and sort out the rite program for me. I keep going back to 3 days per week squatting, but its now taking its toll. I love to squat, Lots.

My goals are simple, Big and Strong, Bear like.

I just love the big 3, Being strong in the Big 3 is the highest of importance but it is closely followed by having muscles.



To date I have worked out that training 3 days per week is perfect for me,
Training Squat 3 days per week is too much when I go Heavy x3
Training Heavy Squat 2 days & Heavy Deads 1 day is murder at the 3rd training session

I don't do fancy program, 531, westside that sort of thing, not because I don't think they work, because I like to get in the gym and smash big weight regularly, and when I fell like it. Not when a program says I should.


I keep thinking of doing something like this

Squats Monday, Bench Tuesday, Deads Friday, But I don't think I have ever seen a program like this. Which tells me its properly a bad idea.

My focus is definitely on the Big 3, I'll squat for 45, 50 minuets before I move to the next exercise, my next exercise is normally bench press and it goes for about 30 to 40 minutes and so on. Hard work is the name of the game

Sorry that this is a bit of a ramble.

The point of the story is I am looking for a new training program that will make me Big and Strong,
Something that I wont grow out of any time soon,
Based around the Big 3,
3 training days per week
A happy medium with Squats & Deads

Currently my lifts are
Squat raw 211.6 kg (not quite 500 pounds)
Bench raw140kg (315 pounds)
Bench with slingshot on 162.6 kg (not sure what that is in pounds)
Dead lift raw 211.6 (not quite 500 pounds )

My body weight 115kg

Cheers Mabers
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Old 10-04-2013, 11:45 PM   #2
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Quote:
Originally Posted by skids View Post
Gidday Folks

I'm having a problem with joint pain at the moment and weight feels a lot heaver than it should be so I have been advised to get my $%#? together and sort out the rite program for me. I keep going back to 3 days per week squatting, but its now taking its toll. I love to squat, Lots.
There are several issues that could be contributing to the strains and joint pain:

1) Placing a priority on beating yourself up first and foremost in the gym instead of simply trying to progress.
2) Using way too much volume. Or too much volume on certain body parts.
3) Bad exercise form.
4) Not enough rest or food.
5) Training too heavily, too frequently.

My recommendation is to limit total sets to a max 16 per day right now. Get your focus 100% on progression, or maximizing every set.

I also want you to take a light week every 8 to 12 weeks if your body gets beat up. It would also be beneficial to video your form on the big lifts so we can help.

Quote:
Squats Monday, Bench Tuesday, Deads Friday, But I don't think I have ever seen a program like this. Which tells me its properly a bad idea.
This is fine.

I recommend:

Monday - Squats along with leg, hamstring and calve work
Tuesday - Bench along with chest, shoulders and tricep work
Friday - Deadlifts along with back, trap and bicep work

Quote:
Currently my lifts are
Squat raw 211.6 kg (not quite 500 pounds)
Bench raw140kg (315 pounds)
Bench with slingshot on 162.6 kg (not sure what that is in pounds)
Dead lift raw 211.6 (not quite 500 pounds )
This is very strong. It might be the case that you're training these lifts too heavily, too frequently, with too much volume.

Squats and bench you could work up to a daily heavy double or triple, then do some back off work for reps based on how you feel that day.

Deadlifts I would cycle training between floor pulls and low rack pulls, never pulling above 90% of your max from the floor.
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Old 10-05-2013, 01:15 AM   #3
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Gidday Folks

Here is my roughed out template, taken from our Bend The Bar's much appreciated advice and guidence.

Monday

Squats - Taken up to a daily max Double or Tipple (Single ) and then do back off sets 3-5x5-8

Legs - Safety bar Squats, Barbell Hack Squats 3x5-10

Hamstrings - Roman Deads, Good Mornings 3x5-10

Calves - Calve Rases 3x10


Wednesday

Bench Press - Same as Squats

Chest - Dips, Dumbbell Bench Press 3x5-10

Shoulders - Press 3x5

Tricep - pullovers 3x5-10


Friday

Deadlift - Alternate between Floor and rack pulls

Back - Rows 3x10-20

Traps - Power shrugs (add a plate)

Biceps - Curls 3x5-10




The assistance work will be done with 1 muscle group exercise for the session, I have noted 2 exercise for my own working out of this template.

I guess there is no reasoned that I cant use Rep Goal in my assistance work, (thinking out loud there)


Does that look about rite BTB ?

Feel free to Blaze away Mabers

Cheers Folks, Nath.
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Old 10-05-2013, 12:27 PM   #4
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I think that looks like a great place to start. From here you can slowly make changes based on how things feel. Adding, subtracting, etc.
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Old 10-05-2013, 12:58 PM   #5
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In my opinion structure helps alleviate / prevent some of the things mentioned above. Joint pain, fatigue, CNS issues, etc.

Im no expert, feel free to disregard...haha
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Old 10-05-2013, 01:33 PM   #6
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I do kind of exactly that you describe squat on day 1, bench/press on day 2 and pulls on day 3. I also train events on a 4th day. It works great and is also fun. I sometimes ad a squat to my deadlift or press day (usualy heavy frontsquats) if I feel the need.

Go ahead, experiment and find what works for you. And I promise it will be a fun journey.
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Old 10-06-2013, 03:27 AM   #7
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Quote:
Originally Posted by BendtheBar View Post
I think that looks like a great place to start. From here you can slowly make changes based on how things feel. Adding, subtracting, etc.
Many Thanks mate, will do

Quote:
Originally Posted by gaspers04 View Post
In my opinion structure helps alleviate / prevent some of the things mentioned above. Joint pain, fatigue, CNS issues, etc.

Im no expert, feel free to disregard...haha
Yeah I rekon your rite Gasper, Thanks mate, I rekon your 220kg bench makes you more than qualified to give advice

Quote:
Originally Posted by big_swede View Post
I do kind of exactly that you describe squat on day 1, bench/press on day 2 and pulls on day 3. I also train events on a 4th day. It works great and is also fun. I sometimes ad a squat to my deadlift or press day (usualy heavy frontsquats) if I feel the need.

Go ahead, experiment and find what works for you. And I promise it will be a fun journey.
Thanks Big Swede, Its reassuring to know im heading in the rite direction. Yeah cant wait to tune it and attack it, let the good times roll
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