sun-lower ME DAY
powerclean 8x3
front squat work up to 3rm
leg press 4x6
RDL 4x6
calf raise 3x15
mon-upper ME DAY
Bench press work up 3rm
incline 5x5
dips 3x8
bb row 5x5
chin up 5x5
shrugs
wed
Deadlift work up to 3rm
lunges 4x6
hamstring raise 5x5
OH press 5x5
db press
fri-RE DAY
bench press 4x6
incline press 3x8
flies 3x8
chin up 4x8
one arm db row 4x8
i do abs and HIT on off days and just wanting a little advice from the experienced people on here. thanks from all.
Strength for what?
Olympic Lifting?
Power Lifting?
Track and Field Throwing?
Strongman?
I am confused as to what your goals are with this program
[quote]Invictica wrote:
Strength for what?
Olympic Lifting?
Power Lifting?
Track and Field Throwing?
Strongman?
I am confused as to what your goals are with this program[/quote]
what he sed, and friday, you need a leg day
westside for skinny bastards is for you.
yeah id include a lower body repetition effort on friday. Good ones that i have seen before are:
Squat jumps with weight vest
bulgarian Split squats
step ups
Also why is your RE lacking an actual repetition effort lift? shouldn’t there be at least one lift that goes for max reps of a certain lift at a certain weight?? This is one of the best parts of the DeFranco plan. you really get growth of of repetition efforts in both hypertrophy and assistance on your max lifts.
Also find a goal for us. do you play sports? If your just training to see how strong you can get in certain lifts then this should be fine.
-chris
[quote]brauny96 wrote:
Invictica wrote:
Strength for what?
Olympic Lifting?
Power Lifting?
Track and Field Throwing?
Strongman?
I am confused as to what your goals are with this program
what he sed, and friday, you need a leg day[/quote]
Why does he need a leg day on Friday? He’s already training legs on Mon and Wed as ME Days. I think that’s plenty.
Yeah he doesnt need a whole leg day but if he is really going to do a RE day then it’s good to get at least one upper RE lift and one lower RE lift.
When i did split squat and chin up on my RE day it really really made the regular squats 2 days later seem easier. I mean I only had to do 5 ME which was better than a RE for god know how many.
But I suppose he might want to trial run this one to see how his leg recover.
-chris
Yeah he doesnt need a whole leg day but if he is really going to do a RE day then it’s good to get at least one upper RE lift and one lower RE lift.
When i did split squat and chin up on my RE day it really really made the regular squats 2 days later seem easier. I mean I only had to do 5 ME which was better than a RE for god know how many.
But I suppose he might want to trial run this one to see how his leg recover.
-chris
[quote]longy123 wrote:
sun-lower ME DAY
powerclean 8x3
front squat work up to 3rm
leg press 4x6
RDL 4x6
calf raise 3x15
mon-upper ME DAY
Bench press work up 3rm
incline 5x5
dips 3x8
bb row 5x5
chin up 5x5
shrugs
wed
Deadlift work up to 3rm
lunges 4x6
hamstring raise 5x5
OH press 5x5
db press
fri-RE DAY
bench press 4x6
incline press 3x8
flies 3x8
chin up 4x8
one arm db row 4x8
i do abs and HIT on off days and just wanting a little advice from the experienced people on here. thanks from all.
[/quote]
This does look a lot like a WS4SB program, or at least one that has been modified. Nothing wrong with that. For general strength this looks like a decent start.
I’d probably put a day in between my ME movements if I were you. Switch ME Lower to Saturdays and keep the rest of the layout.
If you are doing the power cleans as a warmup, I don’t see any problem with them. It makes sense to have the Olympic movement first while you are still fresh. However if you are trying to progress this, then your ME Front Squat will probably suffer.
I’ve had better success doing my lat movements on leg day, it frees up some time for your upper days, but that’s just my personal opinion.
I don’t think you need the Overhead Pressing or DB Press on your DL day. I would move OH Press it to Friday. And then I’d ditch the Incline on Friday, and make the Flat Bench a Close Grip Bench.
Last point would be that you won’t make much progress if you are always working up to a 3RM unless you switch exercises on a weekly basis. The other option would be to keep the same exercise for 3 weeks but switch your RM goal on a weekly basis. Work up to a 5RM on week 1, a 3RM on week 2 and a 1RM on week 3. Then switch out your exercises for 3 weeks (something like Back Squats for Front Squats, Rack Pulls for DL’s, and Floor Press for Bench Press.)
[quote]DF85 wrote:
westside for skinny bastards is for you.[/quote]
I agree… I’m doing WS4SB3… might as well just do that. It’s quite similar, you’ll have all of your exercises and reps set up for you, a whole write up on the program, and endless testimonials saying that it works.
im not a begginner just wanting some advice from people who may be more experieenced than myself been training for 3 years. trying to gain strength for personal health and fitness and for athletic performance.
height 5 10
weight 185lbs
deadlift-230 kgs 1rm
squat- 185 kgs
bench- 150 kgs
powerclean- 90 kgs
i looked at westside. i dont need a dynamic day because i do alot of endurance stuff at football aka soccer. so what would you suggest. if anyone could post a program that would be really helpful. thanks people.
[quote]longy123 wrote:
i looked at westside. i dont need a dynamic day because i do alot of endurance stuff at football aka soccer. so what would you suggest. if anyone could post a program that would be really helpful. thanks people.
[/quote]
Do you think endurance stuff takes the place of dynamic effort? Am I reading this correctly? DE is just about as opposite as you can get from an endurance activity.
WS4SB is a solid program.
http://www.elitefts.com/ws4sb/WS4SB.pdf
But if don’t want a DE day, then make it an RE day, and focus on a hip dominant move.
No one is going to write you a program here. There are already plenty of them out there. You had a good start with your first post. I offered a few tweaks. Try it and see if it works.