A Friendly Challenge - Battling Program ADD

[magick]

@dagill2

I like to think most of the guys on here are mature enough to actually try and find a program to challenge people in the right way, not just try and be sadistic with it. Since everything’s open, I think any obvious douchery would get called out pretty quickly.

Give everyone the Super Squats program.

[dagill2]

Not the worst idea in the world.

[cdmac24]

@Frank_C

The challenge is simple - pick a program and run it until the end of the year. If the program has a set time period then run it as is and just start over once you “finish”. The idea/goal is to run one program for the next three to four months.

Allright… I’ve got the parameters now just need my training Yoda (@Frank_C) to keep in line and on task.

[j4gga2]

Considering I’ve got a comp in mid November, can I qualify if I follow my comp prep plan and then finish up the year on some off-season template? (Probably some conjugate-type program)

[dagill2]

1. make a plan
2. stick to the plan
3. profit

That’s how I read it.

[Frank_C]

@j4gga2

can I qualify if I follow my comp prep plan and then finish up the year on some off-season template?

@dagill2 is correct. It doesn’t have to be one particular program run over and over. I understand the need for periodization and phases of training as well as anyone, and I encourage it. I consider conjugate to be a plan. It’s loose in terms of “do this exercise with this weight and reps” since it changes every week, but it’s an overall plan.

Post your plan and execute it. I know some people are going to run two different programs to complete the four months.

I would recommend that the plans are similar. If you’re running a meet prep and then switching to an off season type program that’s written for the same purposes then you qualify. If a guy/gal wants to run one of CT’s 12 week programs and then switch to another program then I’d recommend that they have similar goals.

For me, this challenge is to commit to a certain type of training. I tend to change my points of emphasis and it leaves me just going back and forth and spinning my wheels.

To simplify, pick a plan that works towards a specific goal. It can contain multiple programs, but don’t change the goal.

The only requirement is that you post your plan and stick with it.

[isdatnutty]

So I know from September-December what I’m going to do.

I’m posting my template right now. I want to lift 3x a week, condition 2x a week, and do an events days on Saturday mornings. I’ve been digging around through reddit for my goals and found a post that looked like how I would setup my template.

I will be sticking to double progression still to make it less thinking, but I’ll have some tweaks of my own. But this will be my program!

MONDAY
Main Squat
Main Press
Press Assistance
General Assistance

WEDNESDAY
Main Deadlift
Press Variation
Squat/DL Assistance
General Assistance

FRIDAY
Squat Variation
Press Variation
Full Body Assistance
General Assistance

SATURDAY
Strongman Events

TUES/THURS
Condition

[aldebaran]

Wish I had strongman stuff!
Here’s mine, and I’ll start a log: modified Conjugate Bodybuilding

Monday: ME Squat
Tuesday: (optional) Double stimulation/conditioning
Wednesday: ME Bench
Thursday: (optional) Double stimulation/conditioning
Friday: Dynamic lower body
Saturday: Dynamic upper body

[TrainForPain]

I’m doing a CT conjugate program and then his 6 weeks to superhero. Boom!

[aldebaran]

Never tried the 6 weeks to superhero. Reading it, I wonder why. Now it tickles my ADD. But NO! I shall remain strong

[mortdk]

Just returned from my vacation.
I’m still in.

Plan is a program written by a danish powerlifter, has his own site Maxer it’s called.

4 days a week everyday has a squat, bench and DL.
1 day is the “competition” lift the others is variations.
First 8 weeks is a building phase going from 8 reps to a 5RM, then using the E1RM for the final 8 weeks that’s a peaking phase.
After the first 8 weeks there’s a slight change in variations and it ends with a 1RM lift.
I have started it already, but doing my own precycles to get used to the volume. I will however reach the final week the week before christmas. I hope that’s in spirit with the challenge.

[j4gga2]

Cheers for the clarification @Frank_C

In that case, I’ll finish up the prep and then go to a WSSB-style template

[kpc012]

I think this ADD challenge is going to test my will like never before. All of these new programs people are starting. Its gonna take everything I have to stay the course!

[hurphling]

I intend on running the program as outlined in Stan Efferding’s Powerbuilding article.

In terms of day to day setup that is:

Monday:

Deadlift 1x5-8, 90% go for ~10, 80% go for ~12
T-Bar Rows see above
Curls 3-50 method

Wednesday:

Bench same progression
OHP 3x6-8
Dips 3-50 method

Friday:

Squat as outlined in Mythicalstrength’s squat training protocol.

Pullups 3x6-8
Tricep Ext 3-50 Method

Running on off days or something

[dagill2]

@hurphling

Mythicalstrength’s squat training protocol.

@T3hPwnisher, you have a squat training protocol? Did I miss that?

[T3hPwnisher]

I’ve come up with a few different ways to approach the squat. Not sure if he’s talking about my current giant set with waved rep ranges and rotated main movements or one of my rest pause/dropset approaches.

[ChongLordUno]

So what’s the script with regards to choosing an actual program.

Does it have to be a cookie cutter program eg Total Body Training or 5/3/1?

Can you design it yourself?

Does it have to be rigid in terms of exercise selection or can you roll with a more ‘movement’ based program where you can switch up the exercises or variations every few weeks?

Talk to me lads

[aldebaran]

Pretty sure you can whatever you want as long as it is laid out aproximately beforehand. For instance I’m gonna do conjugate CT style and there’s LOTS of variation and I have the baseline but still haven’t laid out every exercise. Goal is to stick for it for 4 months

[loganator]

What a coincidence, after my 3rd consecutive last place finish I decided to focus on more of a bodybuilding approach for the rest of the year so I stop feeling undersized in comps.

Not following any specific program but straying from the strength range is rare for me. I think what I’m doing is considered double progression. For most exercises, I’m picking a rep range and once I can hit 3 sets at the upper end of the rep range I’ll bump up the weight.

Also, because I’m bodybuilding, I’ll be training calves for the first time ever. Here’s the pic of my baby calves before they become full blown cows.

Edit: general program is upper/lower, 4 workouts a week. Front squats and high bar pauses rather than low bar. Also fewer sets than I normally train and closer to failure than I normally train.

It’s just something I made up, still playing with a few movements on leg day to see what ones I like the most for hammies.

[bulldog9899]

Might as well report in since I think I got the bugs worked out. Based on the feed back im getting from my old carcass.

3 days a week… MWF with the below days cycled in

Max effort upper
Max effort lower
Dynamic / rep upper
Dynamic lower

I did have a whole upper back day … but going ahead and putting it back with upper days for recovery reasons.

Cycling intensity on the Max effort days

placing the Dynamic pulls on the same days of lower ME days

alternating between dynamic/repetition on Bench

Keeping the max effort selection low