template for strength...

[mike27]

does anyone have a template of a 3 or 4 day strength program i can do?

on the hypertrophy at the mo, then move to strength for 6-8weeks coming up next month

ive tryed a 5x5. but i ended up trying to do too much and not progressing. i did the main lifts and 1 other compound then iso's too :roll:

lesson learned tho

[mike27]

bench strength sux

id love to be able to do sets with 100k. currently i can do around 65kg for 5reps on a good day. flat bb bench

bw =88kg

[tinytraps]

Your not being serious right?

Stick to doing the heavy compounds for more than just 6 weeks, build a solid base of strength. To get good at lifting heavy weights you have to practice lifting heavy weights.

Lots of squats, benches, deads, over head presses, doing 5x5 or 3x3 or whatever doesnt matter. Smash the main exercises, focusing on increasing weight or adding reps, follow up with some isolation work and theres no way you wont get stronger and bigger as a result.

[mike27]

yes im serious

not such a great move for just 6 weeks then. 2 months or so? or just as long as progression is made i quess

squat5x5 MONDAY

seated calf raise 3x12

standing calf raise 3x8

lying leg curl 3x8

bench5x5 TUESDAY

incline db flys 3x8

pec dec 3x8

dead5x5 THURSDAY

WG row 3x8

CG lat pull down 3x8

over head press 5x5 FRIDAY

side raise 3x8

rev fly 3x8

somthing like that?

3mins rest between the sets on 5x5 and 5mins between exercises.

on the iso's just 90sec rest between sets

[tinytraps]

I would suggest looking into some powerbuilding stuff. Dr squat's articles on his blog are a good place to start. At least your getting the best of boh worlds focusing on building strength and muscle at the same time instead of putting your training into blocks.

Alternatively if your looking for a pure strength routine why don't you give an 8 week sheiko a try? Your numbers will explode.

[mike27]

sheiko?

whats invloved in that?

[samuelNZ]

Here you go mike, try this http://tinyurl.com/3r6euag

[mike27]

looks good!

id better do some 1rm testing for squat,bench,dead

5reps,3mins rest...

3 reps.... 3mins rest.....

1rep max

[samuelNZ]

IMO have a slight de-load week (if you've been training quite hard for a while) then work up to a 1rm testing day in the following week.. Don't just jump straight into it

[mike27]

yeah for sure

4more weeks on hypertrophy,1 week deload,then 1 week 1rm tests

then onto the sheiko

[mike27]

sheiko #29 has me sold

it only runs for 4weeks tho. will be a great start tho

ill have to try good mornings too, never done them either