Long term strength program

[maccaz]

Lifetime reps for someone who can recommend my next program

 

I need something that is not balls to the wall ie smolov, includes a good ratio of bench/squat/dead with ohp potentially as 4th movement.

 

I did stronglifts 5x5 for 12 weeks or so but didnt like the 1:1 ratio of bench to ohp 

 

Then did Smolov jr 1.5 times then burned out.  bench and squat simultaneously, this was good but didnt get as much from it as i could because of christmas break and associated activities (not gonna drink for forseeable future and eating well again) Also didn't like not deadlifting.

 

Currently dont have funds to have a custom program made up for next couple weeks or so anyway, im a contractor so unpaid over christmas etc so just catching up again $ wise lol.

 

Can anyone recommend a  template where I can input my 1rms and just get told what to do? find i work best this way go into gym knowing exactly what reps/sets i have to do eliminates option to pussy out. pref something that someone has actually done, and can vouch for.

 

home gym with no dbs so : squat rack, flat/incl/decl bench, barbell, ezbar, plates

 

atm feel like wheels are spinning just doing whatever each workout and feels like waste of time, maintaining strength if im lucky.

 

looking at competitions around september ish now so this will be a long term program then i will pay someone for a peaking cycle building up to comp

[tyreguy]

See Wookie, just sayn.

[maccaz]

See Wookie, just sayn.

 

yep completely forgot about the wookie.

just gonna buy a program

 

/thread

[GyzzBrah]

Yeah wookie was what I was going to say. Or candito for free.

[Leeroid]

Reading comprehension = 0 in this thread.

I recommend the Juggernaut method. 16 week program with 4x 4 week microcycles. 4 days a week, one day for squats and deadlift and two days for bench. U can do ohp after bench on one of the days if u want to.

[ThreeWhiteLights]

Sheiko 37-30-31-32 Max and repeat. 16 weeks 3 days per week and can easily add in a 4th day for OHP+ Upper back/ accessory work. It's lots of volume and far less intense percentage wise than something like Smolov.

[maccaz]

Isnt sheiko squat only ? Stupid question il check. Kind of squatted out in any case prob havent gone more than 3 days without squatting in 4 months

[GyzzBrah]

no its not. But lots of volume.

I always heard it wasnt recomended for sustainability and also I sometimes wonder how far you can get slamming volume without actually going doing higher percentages? Wookie tells me that a low volume, high percentage balls to the walls is better than volume any day. I.e 3x5 @ rpe 10 > 5x5 @rpe 8.

Do wookie maccaz!!!

[maccaz]

Yep gyzz thats the plan

[ThreeWhiteLights]

Wookie did Sheiko for a period of time with some great results at Gillies. Sheiko definitely not squatting every day maccaz. It's usually:

Squat 2 x per week

Bench 2-3 x per week

Deadlift 2 x per week

 

Gyzzbrah you can try low volume balls to the wall training for an extended period if you like. Fine when you're noob but eventually you will plateau / get injured. 

[maccaz]

Wookie did Sheiko for a period of time with some great results at Gillies. Sheiko definitely not squatting every day maccaz. It's usually:

Squat 2 x per week

Bench 2-3 x per week

Deadlift 2 x per week

 

Gyzzbrah you can try low volume balls to the wall training for an extended period if you like. Fine when you're noob but eventually you will plateau / get injured. 

 

OK cool cheers, will look into that next.

ATM I believe Wookie is putting something together so I will follow that for the forseeable future and hopefully do okay in comp cos im competing this year whether or not i get any stronger, goal i set myself to keep me honest and committed cos il look like an idiot benching 1x my bodyweight and squatting 2x bw in competition so its good motivation!

[jimmybro1]

I did four cycles of Sheiko and liked it. Did make a lot of progress and legs grew like crazy with all the volume! 

 

I abandon it recently though because of time consumption

[maccaz]

I did four cycles of Sheiko and liked it. Did make a lot of progress and legs grew like crazy with all the volume! 

 

I abandon it recently though because of time consumption

thats good to hear i always want bigger legs.

settled on sheiko #29, then may repeat it or do another sheiko #, havent decided.

excited to get back to some structure again

 

did you do #29? 

On paper the bench looks maybe too easy but i dont really wanna mess with it, how did you find it? 

[Wookie]

Mr Wookie told broke guy to do #29 and #29.

 

The bench is not too easy. Bench explosively, and prepare to die by 75% intensity lifts in high volume.

[jimmybro1]

 

I did four cycles of Sheiko and liked it. Did make a lot of progress and legs grew like crazy with all the volume! 

 

I abandon it recently though because of time consumption

thats good to hear i always want bigger legs.

settled on sheiko #29, then may repeat it or do another sheiko #, havent decided.

excited to get back to some structure again

 

did you do #29? 

On paper the bench looks maybe too easy but i dont really wanna mess with it, how did you find it? 

 

 

Bench was easy I remember increasing the 1rm for bench by 10kg to make it a bit more challenging (140kg to 150kg). End when I finished with it bench was 152.5kg touch n go and squat got to 220kg raw. 

 

Didn't have much luck with the deadlifts though, but its always been a cake movement for me

[maccaz]

ok il just leave it as is for first 4 weeks then adjust bench if necessary but never really been good bencher so it should do me good

[jimmybro1]

ok il just leave it as is for first 4 weeks then adjust bench if necessary but never really been good bencher so it should do me good

Really focus on technique when lifting on the lighter days. 

 

I pause pressed thoughout the cycles. 

[maccaz]

 

ok il just leave it as is for first 4 weeks then adjust bench if necessary but never really been good bencher so it should do me good

Really focus on technique when lifting on the lighter days. 

 

I pause pressed without the cycles. 

 

 

sweet

did you do anything on the off days?

 

I have a habit of doing a few sets of arms, well mainly biceps if program is bench intensive, on the off days and its never negatively affected it, just arms are lagging so like to give them a bit extra.

will see how first week goes then decide if il add in few curls on off days

[jimmybro1]

Yeah can do arms on the off days if thats your tang 

[ThreeWhiteLights]

Think of it as skill mastery, you're going to get fairly proficient at benching with lots of sets around the 70-85% region. I recommend you do all the bench stuff paused / comp conditions if you intend to compete this year. Always train to comp conditions

[maccaz]

Okay cool i have never done paused benching more than the odd set and my pause 1rm is a bit less than tng so good idea cheers i will do.

[Lapsed_Pacifist]

Anybody tried Sheiko #29 expanded out to 6 days? 

 

i.e. splitting so only one exercise / day - saving on time?

 

I'm pretty new to strength focused programs...so forgive me if this is a dumb-ass question...

[ThreeWhiteLights]

The second wave has percentages adjusted for the fatigue from the first exercise / wave so it wouldn't make sense to do it over 6 days. You can find reduced volume Sheiko templates here http://sheiko-program.ru/forum/

 

Just remember that Sheiko 29,37 etc are just examples of programming from Boris Sheiko and aren't cookie cutter routines for everyone. Each individual athlete will be programmed differently depending on a number of factors including training experience, work capacity, weak areas etc. Hope this helps 

[Optimass]

Think of it as skill mastery, you're going to get fairly proficient at benching with lots of sets around the 70-85% region. I recommend you do all the bench stuff paused / comp conditions if you intend to compete this year. Always train to comp conditions

 

^^ this ... always comp style.