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Old 09-06-2013, 06:11 PM   #1
regev19978
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Question New Program

If you remember I tried Eder's workout but the volume is too high and I won't have enough time to do the program with the intensity I want so I have to change it.
I made a program which I'd like you to criticize:

Sun
squat 3X3 back off set 1X10-20
C&P 3X3
pullup 3XMAX/10 when hit 25+
dips 3XMAX/10 when hit 25+

Tue
FS 5X3
CGBP 3X5-6 backoff 1X10-20
Deadlift 2X3
BHNP 2X8-10
pullup 2XMAX/10 when hit 25+

edit:maybe I'll do this for the third workout that week-
Thu
squat 3X3 1X10-20
push/strict press 3X5-6
snatch grip high pull 5X5
dips 2XMAX/10 when hit 25+

You know, my goal is to be big and strong

Last edited by regev19978; 09-07-2013 at 02:45 AM.
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Old 09-06-2013, 07:04 PM   #2
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If you have yet to make substantial gains, which I do not know if you have yet or not, I wouldn't recommend going under 5 reps per set on anything other than Olympic lift variations. You need reps to build muscle and to work on form.

I am also curious what your progression plan is? (When and how will you add weight)

Lastly, I am not sure what a DD is.
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Old 09-07-2013, 01:39 AM   #3
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Originally Posted by BendtheBar View Post
If you have yet to make substantial gains, which I do not know if you have yet or not, I wouldn't recommend going under 5 reps per set on anything other than Olympic lift variations. You need reps to build muscle and to work on form.

I am also curious what your progression plan is? (When and how will you add weight)

Lastly, I am not sure what a DD is.
This is what I did the last 2-3 weeks:
Mon
cleans 5x3 w ohp or push press
squats 5x5-8
BB/DB rows 5x5-8
BHNP 2x8-10
bench 3x5-8
close grip bench 2X5-8
BB calf raise 3x15-20

Wed
Front squat 5x5-8
DL 3x5
BHNP 5x5-8
Wide grip pullups 5x10 BW no less than 20
Chest Dips 5x10 BW no less than 20
BB curl 3x8

Fri

Cleans 5x3 w ohp or push press
squats 5x5-8
BB/DB rows 5x5-8
bhnp 2x8-10
dips 5xBW no less than 20
ABS
As I said, the volume is too high if I want too up the intensity and it takes me between 1.5-2 hours+.

And by DD I meant deadlift, I got lazy.
I read that I the volume is high enough I could also build muscle, not as much as in typical bb range, which is also why I like to do high rep back off sets.

I want to program snatch high pull, deadlift and clean on the same week. I really like the olympic lifts and sure do all the oly guys look amazing!

If I'll change the squats to 5X5 and do the rest as I said it's ok?
Sun
squat 5X5
C&P 3X3
pullup 3XMAX/10 when hit 25+
dips 3XMAX/10 when hit 25+

Tue
FS 5X5
CGBP 3X5-6 backoff 1X10-20
Deadlift 2X3
BHNP 2X8-10
pullup 2XMAX/10 when hit 25+

edit:maybe I'll do this for the third workout that week-
Thu
squat 5X5
push/strict press 3X5-6
snatch grip high pull 5X5
dips 2XMAX/10 when hit 25+

Last edited by regev19978; 09-07-2013 at 03:10 AM.
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Old 09-07-2013, 09:51 AM   #4
BendtheBar
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Originally Posted by regev19978 View Post

I read that I the volume is high enough I could also build muscle, not as much as in typical bb range, which is also why I like to do high rep back off sets.
This can be a good method of training for intermediate lifters, but it forces heavier than normal weights because of the lower reps. Until someone has solid form and a track record of making gains, I wouldn't go this route.

Again, I do not know if you've made gains, simply providing general advice.

I would personally rather see you do a 2-3x5 then a 10-20 rep squat backoff set. 9 working sets for legs a week will be plenty, especially with that 10-20 rep set.

I made a few changes below to your squats. 9 sets of fronts and backs focused on progression will be plenty to induce quality size and build strength.

Quote:

If I'll change the squats to 5X5 and do the rest as I said it's ok?
Sun
squat 2-3X5, 1x10-20
C&P 3X3
pullup 3XMAX/10 when hit 25+
dips 3XMAX/10 when hit 25+

Tue
FS 3X5
CGBP 3X5-6 backoff 1X10-20
Deadlift 2X3
BHNP 2X8-10
pullup 2XMAX/10 when hit 25+

edit:maybe I'll do this for the third workout that week-
Thu
squat 2-3X5, 1x10-20
push/strict press 3X5-6
snatch grip high pull 5X5
dips 2XMAX/10 when hit 25+
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Old 09-07-2013, 03:20 PM   #5
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Quote:
Originally Posted by BendtheBar View Post
This can be a good method of training for intermediate lifters, but it forces heavier than normal weights because of the lower reps. Until someone has solid form and a track record of making gains, I wouldn't go this route.

Again, I do not know if you've made gains, simply providing general advice.

I would personally rather see you do a 2-3x5 then a 10-20 rep squat backoff set. 9 working sets for legs a week will be plenty, especially with that 10-20 rep set.

I made a few changes below to your squats. 9 sets of fronts and backs focused on progression will be plenty to induce quality size and build strength.
Thanks a lot for your help, it looks awesome! I think I'll do the Thu workout twice instead of doing the one with the C&P so I could concentrate and progress on only one of them.
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