Looking for a new program

[big valsalva]

Originally Posted by RobMoriRB

Its on my Sig....Im just going to update it now

I'm sorry, Rob. Sometimes I can be quite blind.

[RobMoriRB]

Originally Posted by big valsalva

I'm sorry, Rob. Sometimes I can be quite blind.

it's been along day for all of us....it's ok lol

[austin.j.taylor]

What is your ultimate goal? What drives you to put in the work?

I ask because strength training is much different for people with different goals. Powerlifters. Strongmen, and Oly lifters all train for strength, but do it much differently.

[RobMoriRB]

My goal, is to get bigger stronger an faster. Why I push my self you ask? the harder i work in the off season for football the easier the season will be. An to win a national championship too.

[BendtheBar]

The template I provided is rather generic. Things like 20 rep squats, and certain exercise variations can be tweaked to fit specific needs.

As fat as sets and reps, there are many possible ways to approach things. Assistance work can be 3-5 sets for 5-10 reps, based on needs - adding weight when it makes sense.

I would like to see you on some form of straight forward progression approach on the big lifts - bench, squat and deadlifts. For bench and squat you could do something like:

--Several singles

...followed by

--3 sets for max reps. When you hit a total of 20 reps for these 3 sets, add weight the next time in the gym.

Deadlifts You could do either about the same, or do something like a couple heavy singles followed by a 2-3x3.

When dealing with singles you need to start them around 85% of your max. You aren't trying to max each day, but rather get in some heavier work that is about 85-90% of your one rep max.

There are many ways to do this, so choose a set, rep and progression scheme that is appealing to you, and that is reasonable, and just go for it. You have a lot of progression left in you, and effort and consistency will play the biggest role in achieving your goals.

[RobMoriRB]

I was thinking, just let me know where I could tweak it a bit.
(day's)SetxRep@1RM%= On the Big 3, then for the other lifts I was thinking maybe keep the same routine I have. I really don't know what to do for the others
(1-4)6x2@85%/3x6@60%(back off set)(then 3x20@50% on squat)
(5-8)7x1@90/2xMR@65%(3x20@60 on squat)
(9-12)5x3@75%(DL 3x3@90%)(2x20@65% on squat)
(13-16)8x1@95%/2xMR@55%(back off set)(4x20@45% on squat)
(17-20)6x3@80%/3xMR@50(back off set)(5x20@50% on squat)
(21-24)8x2@95%/3x5@70(5x20@60% squat)
(25-28)5x5@70%(5x20@65% squat)
TEST BIG 3 1RM

[BendtheBar]

Honestly I think extended periodization like that isn't needed. In addition, you've added up 5 total 20 rep sets of squats. You won't be able to walk for a month after those, if you survive.

I could barely get past 55% with one set of 20 reppers. Perhaps I could have hit two. I never worked up to 60% of my 1RM on 20 reppers because I lost the intestinal fortitude. I think it certainly can be done, but I don't think 5 sets of 20 reps at 60% is a reasonable goal. That's superhuman.

Right now you don't need complication. I would stick to simple progression, possibly periodizing if you feel it's necessary. 10-12 sets of squats really isn't necessary. While noble, you could get your squat up to 450 if you wanted to doing far more refined and straightforward work.

I bet you could do 3 sets of squats each workout, and add weight 2-3 weeks out of 4.

[RobMoriRB]

I found a 5x5 work out for a 3 week period. But I do not know what you mean by refined work out? an your right, i just did a quick sketch of it.
wk1 5x5@80%
wk2 5x3@90%
wk3 5x1@100%

[RobMoriRB]

Originally Posted by BendtheBar

Honestly I think extended periodization like that isn't needed. Right now you don't need complication. I would stick to simple progression, possibly periodizing if you feel it's necessary. 10-12 sets of squats really isn't necessary. While noble, you could get your squat up to 450 if you wanted to doing far more refined and straightforward work.
out of 4.

How would you build it to be straight forward? I kind of jump ahead in my head a lot as you can tell

[BendtheBar]

Originally Posted by RobMoriRB

I found a 5x5 work out for a 3 week period. But I do not know what you mean by refined work out? an your right, i just did a quick sketch of it.
wk1 5x5@80%
wk2 5x3@90%
wk3 5x1@100%

Something like is fine as long as you know when you're adding weight.

I wouldn't suggest trying to do 5 singles with your max though. Better off starting:

wk1 5x5@70%
wk2 5x3@80%
wk3 5x1@90%

...and then adding weight as you can.