Done 6 months of starting strength + GOMAD. Need advice for other training routine/ program. I want start compete after year.
Current stats:
Age - 25
Height - 1.89cm
Weight - 104kg
Squat - 150kg
Bench - 110kg
Deadlift - 190kg
Press - 72kg
Whitch program will be best for me: Madcow 5x5? Texas method? Wendler 5/3/1? sheiko?
pick one you like and stick with it
personally I would pick sheiko because theres so many programs that you can stay on it for many years.
I was recently on 5/3/1 for about 8 months. Didn’t get very far. Not blaming it on the program. It was my fault but I found it very boring and just couldn’t get excited for workouts. I posted a thread about a month ago about the cube and decided I was trying to change it too much so I just said fuck it I’m going to do westside. I’ve been on it for my fourth week and it is great. Can’t believe I didn’t do this sooner. So my suggestion is westside for skinny bastards (the four day version with a lower body speed day). Then regular westside conjugate template.
Only thing is I you are raw use free squats rather than box squats and use higher percentages than normal westside for your speed work. I’ve been staying in the 60-75% range. It has also done wonders for my form and speed. And on a side note pick your assistance based on weeknesses or you will be wasting time with useless shit.
All of those programs you listed work. With 5x5 and 5/3/1, you’ll get to a point where you sustain higher levels of intensities so your form tends to stay consistent.
With Sheiko, you really need to have your technique down before starting the program because you have the potential to slack off in the 80-85% intensity range and don’t lift in the 90-95% range that often. The 90-95% range is where you’ll have an accurate assessment in form.
You’re 104 kg and only 1.83cm tall?!
Yeah, talk about a stocky build!
[quote]DaneMuscle wrote:
Yeah, talk about a stocky build![/quote]
lol