Help setting up a 4 week strength training programme.

[rotangs on]

I've decided to do 4 weeks of pure strength training, then 4 weeks body building. I would like it to consist of mainly compound exercises. Maybe just 2 exercises per bodypart ie ..Back - Deads and rows, Chest - Flat Bench and incline bench etc etc

How many sets and reps would be recommended? I'm aiming at 4 days a week maybe more maybe less. Current deads,squats and bench are all sitting around 100 - 120kgs so hoping to have 3 plates each side by the end of the 4 weeks.

If anyone would take the time to write out a good routine for each workout session thatd be greatly appreciated, will take anything into consideration. looking to start on monday.

[Luigi]

you can bench what you squat and deadlift :?

im going to be doing something similar except go for 6 weeks so also interested to hear what the experts have to say...

[rotangs on]

Yeah..i've got a good bench. Been benching since I started lifting. Long before I encorporated squats and deads into my routine.

[Mike Zero]

I'm going to do BBing for a month and put on 5kgs of quality muscle.

[Luigi]

I'm going to do BBing for a month and put on 5kgs of quality muscle.

i never know if your posts are serious or just taking the piss :-s

[teamfatboy]

I'm going to do BBing for a month and put on 5kgs of quality muscle.

i never know if your posts are serious or just taking the piss :-s

Go down to the butchers and pick up 5kg of steak...Take a good hard look at it, and then try to figure how you'd add that in 30 days... :grin:

[SamWelly]

It seems to only take one dick head to turn what was a good post into a shit one.

I would do Low rep 4-6 for the first four weeks, then 8-10 for the next.

Just do compund movements (such as deads and bench) throughout. I am trying out a new training regime this week where I do push pull days. Check it out on the net, means you can hit the same muscle twice in a week - Recovery time is shorter but as you don't do much cardio you should be sweet.

Start training 5 times a week as well, 3-4 is lazy bro

[Old Bull]

It seems to only take one dick head to turn what was a good post into a shit one.

Trying to put 30 - 40kgs in 4 weeks is like MI IV in some ways they were being polite.

Have attached a Squat Generator that can be use for all 3 lifts

http://www.powerhousegym.co.nz/phc_tech_russian1.htm

This is a six week cycle with about a 5% increase maybe more but not 30%

[Mike Zero]

I'm going to do BBing for a month and put on 5kgs of quality muscle.

i never know if your posts are serious or just taking the piss :-s

Yeah, from now on I might add a tag after a sarcastic post.

Pretty much what OB said.

[SamWelly]

I see a 20kg increase.

I will take it he is talking about a 1rm at 140kg also. An increase of 20kg on a 1rm over 4 weeks is not unheard of. A change in nutrition, and technique will make a bid difference. The strength he gains over the next 4 weeks should make up for the other 10kg or so - If you actually take the time to read his journel you can see what is lacking.

I know my bench strength can fluctuate as much as 30-40kg depending on what I have eaten, and how much rest I have had.

Flat bench and incline are your freinds :pray:

[2guns]

Go down to the butchers and pick up 5kg of steak...Take a good hard look at it, and then try to figure how you'd add that in 30 days...

lol

[SoaringSwine]

Go down to the butchers and pick up 5kg of steak...Take a good hard look at it, and then attach it to your chest with a nail gun :grin:

Fixed.

[Old Bull]

I see a 20kg increase.

If you actually take the time to read his journel you can see what is lacking.

I have read his log all 3 training entries, unless he has another log somewhere else? that you are privy too.

40kgs on his Bench in 4 weeks 1RM and he does a 100 at the moment even 20kgs would be tough.

He is lacking Squatting Benching and Dealifting, unless these are not the strength exercises he was looking for, then I am barking up the wrong tree. For this I apologise.

Posted on Thu Jan 03, 2008 6:37 pm

Smith machine deadlifts x 3x12 W=60kgs

Posted on Fri Jan 04, 2008 7:59 pm

Squats 3 x 20,10,8

Posted on Mon Mar 17, 2008 6:35 pm

My workouts are different to when I wrote this up! Hitting the 2 - 3 exercises per muscle and making good gains considering 4 months training

Bro This is No Dis Repect Rotangs on, to you or your training. But gains come slow and hard unless you have a good creatine.

Keep up the training keep us informed of your progress :clap:

[SamWelly]

He was talking about his bench strength, he benches more than he deadlifts, 120kg was the upper end of the range.

Thought it was clear.... Maybe I got it wrong?

Good luck anyway bro!

[rotangs on]

I see a 20kg increase.

If you actually take the time to read his journel you can see what is lacking.

I have read his log all 3 training entries, unless he has another log somewhere else? that you are privy too.

40kgs on his Bench in 4 weeks 1RM and he does a 100 at the moment even 20kgs would be tough.

He is lacking Squatting Benching and Dealifting, unless these are not the strength exercises he was looking for, then I am barking up the wrong tree. For this I apologise.

Posted on Thu Jan 03, 2008 6:37 pm

Smith machine deadlifts x 3x12 W=60kgs

Posted on Fri Jan 04, 2008 7:59 pm

Squats 3 x 20,10,8

Posted on Mon Mar 17, 2008 6:35 pm

My workouts are different to when I wrote this up! Hitting the 2 - 3 exercises per muscle and making good gains considering 4 months training

Bro This is No Dis Repect Rotangs on, to you or your training. But gains come slow and hard unless you have a good creatine.

Keep up the training keep us informed of your progress :clap:

Mate those were posts made at the start of january. I'm deadlifting 120kgs for 6 - 8 and that's after doing 3 sets.

Benchpress is 100kgs x 8 after 3 sets of 70,80 and 90 so alone I can bench 120kgs for a few reps.

I can squat 100 - 120kgs, but haven't touched the squat rack in 3 weeks cause my new gym hasn't got one yet...had to load up 260kgs on the hack squat yesterday which waste just a waste of time, doesn't even come close to a real squat.

All i'm looking for in here is a bit of advice on a good strength training routine, which apart from Sam, nobody seems to want to help. I'm trying out 6 sets of 6 for all the main compounding exercises. And I agree not all people can bench, squat and dead 140kgs for 6 - 8 reps within 5 months training but i'll be putting in the effort to get there that's for sure, so I will let you know how it goes.

[Tonka]

Mate those were posts made at the start of january. I'm deadlifting 120kgs for 6 - 8 and that's after doing 3 sets.

Benchpress is 100kgs x 8 after 3 sets of 70,80 and 90 so alone I can bench 120kgs for a few reps.

I can squat 100 - 120kgs, but haven't touched the squat rack in 3 weeks cause my new gym hasn't got one yet...had to load up 260kgs on the hack squat yesterday which waste just a waste of time, doesn't even come close to a real squat.

All i'm looking for in here is a bit of advice on a good strength training routine, which apart from Sam, nobody seems to want to help. I'm trying out 6 sets of 6 for all the main compounding exercises. And I agree not all people can bench, squat and dead 140kgs for 6 - 8 reps within 5 months training but i'll be putting in the effort to get there that's for sure, so I will let you know how it goes.

A good rule of thumb RT to accomplish a single rep(maybe even a double) at 140kg is doing 120kg x 6 - whether its the squat/bench/deadlift. I think Old Bull was right in saying "more work" was required based on your training log but you've obviously made some good gains since your last post going by the numbers you've listed above so those goals you are after are more than attainable.

Keep it simple and keep your warm up reps to a maximum of 5 per set because you dont want to fatigue the muscle too much before hitting your working sets.

Stay strong

[Old Bull]

Mate those were posts made at the start of january. I'm deadlifting 120kgs for 6 - 8 and that's after doing 3 sets.

Benchpress is 100kgs x 8 after 3 sets of 70,80 and 90 so alone I can bench 120kgs for a few reps.

I can squat 100 - 120kgs, but haven't touched the squat rack in 3 weeks cause my new gym hasn't got one yet...had to load up 260kgs on the hack squat yesterday which waste just a waste of time, doesn't even come close to a real squat.

All i'm looking for in here is a bit of advice on a good strength training routine, which apart from Sam, nobody seems to want to help. I'm trying out 6 sets of 6 for all the main compounding exercises. And I agree not all people can bench, squat and dead 140kgs for 6 - 8 reps within 5 months training but i'll be putting in the effort to get there that's for sure, so I will let you know how it goes

R,

What you have said above gives a better understanding of your training, and where you are strength wise today. And going by what you have stated then those numbers are not far off.

As T said 6 x 120kgs gives you a single at 140kgs it is about 3.5kilos for each rep.

I myself would not give out a strength programme without first knowing the abilities of the person and what they have done, especially with the lower rep range that is required.

How far away is the squat rack for Cityfitness Pram? Once you start to Squat then you will find your Bench and Dead will go up too.

Stay Strong

[rotangs on]

The squat rack should be here soon. Sucks not having it. They have a fairly shit selection of leg machines at the moment. Out of all the machines/free weights. Theres a hack squat,smith machine,leg extension,reverse leg extension, and 2 horizontal leg press's...with the pins to change weight...i'm not sure if these are supposed to be in a womens gym or not and the hack squat...I had to load up 260kgs and didn't even get a good workout from it.

[biomax]

If you are really serious about getting stronger, try the Westside powerlifting program for a couple of months. Just make sure that you eat enough and get enough rest.

Just google it and read as much as you can about it. The articles by Dave Tate are really good. In my powerlifting days I trained on this program for 2 years and was the strongest I've ever been. Hope it helps.

Going to max.

biomax

[Dale]

and the hack squat...I had to load up 260kgs and didn't even get a good workout from it.

Something doesn't sound right, any decent hacksquat machine with 260kg on it taken ass to the floor will feel a shitload heavier than a 120kg squat with a bar. When I squatted 300 for 15 I was doing hacksquats of 360 for 10. Sounds like the hacksquat in your gym is almost horizontal if 260 feels light or your ass isnt on your heels for every rep!

Old Bull knows what he is talking about and so does Tonka. Take their advice and be realistic with your goals.

[samoan_muscle]

and the hack squat...I had to load up 260kgs and didn't even get a good workout from it.

Something doesn't sound right, any decent hacksquat machine with 260kg on it taken ass to the floor will feel a shitload heavier than a 120kg squat with a bar. When I squatted 300 for 15 I was doing hacksquats of 360 for 10. Sounds like the hacksquat in your gym is almost horizontal if 260 feels light or your ass isnt on your heels for every rep!

Old Bull knows what he is talking about and so does Tonka. Take their advice and be realistic with your goals.

I think he must be referring to the legpress...shit - I hacksquat 80kg max + whatever the hacksquat machine weighs and that fucking kills my quads!

120kg squat is a warm-up....

[Dale]

I dont know what he is talking about, but if he squats 120kg then there is no way in hell he could hacksquat 260kg thats for sure. Thats over 2x his squat :pfft: Admittedly he could leg press 260kg?? maybe if he squatted 120kg but like most guys leg pressing, they dont come down far enough so its more like a quarter squat in reality. Then there is hacksquatting with your knees held parallel and closer togther for maximum effect or taking more of a squat stance wider apart, which of course you will be stronger at but the load is not directed over your quads as effectively.

[birdman]

I have been on a modified version of Bill Starr's 5x5 single factor program. This is fairly basic 5x5 but each lift must increase by 2.5% each week. Have made some good gains already. Last week's workout went a little like this:

Monday - (Ramping to a single 5x5 working set)

Squat - 190kg x 5, 200kg x 5, 210kg x 5, 220kg x 5, 230kg x 5

Barbell Bench Press - 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 110kg x 5

Barbell Bent Row - 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 105kg x 5

Wednesday - (Squats same as first three sets on Mon, rest of workout is ramping for 4x5)

Squat - 190kg x 5, 200kg x 5, 210kg x 5, 210kg x 5

Military Press - 50kg x 5, 60kg x 5, 65kg x 5, 70kg x 5

Deadlift - 120kg x 5, 130kg x 5, 140kg x 5, 150 kg x 5

Friday - (Same as Monday but all lifts must increase by 2.5% for 1x3)

Squat - 190kg x 5, 200kg x 5, 210kg x 5, 220kg x 5, 235kg x 3, 210kg x 8

Barbell Bench Press - 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 112.5kg x 3, 90kg x 8

Barbell Bent Row - 70kg x 5, 80kg x 5, 90kg x 5, 100kg x 5, 107.5kg x 5

Probably looks a little complicated on reading the above but a piece of piss to get used to really. The next week you have to work to Friday's 1x3 weight as your final working set for 5 reps on Monday. Once the lifts stall, the program should be changed.

I like to throw in a ab-assault after Monday's workout, some minimal ab work on Wednesday, and apparently you can do a little arm isolation work on Friday but I haven't so far in the last 5 weeks - your whole body gets torched with all the compound movements.

Oh yeah squats are arse to grass (you already knew that though), and absoulutely no straps or gloves for the deads! You can probably see that my weak points are definitely the military press and deadlifts but hopefully these will come right when I get my grip strength right.

[Dale]

good squats :nod: , like you said bench and deadlifts are a bit low...

i made some big inroads in bench press strength when i worked hard on inclines and weighted dips and heavy deep dumbbell flye/presses and done away with flat bench for 4 week cycles....also did heavy weighted pullups (wide) and heavy bent over barbell rows to build a thick back, which helped a lot with my bench press....strong triceps, and weighted dips would be my favourite back then, deep and full lockout at top, definitely put my bench up significantly.

[birdman]

Cheers mate, yeah I'm actually pretty happy with the bench though. I really want functional strength so bench isn't that important in my opinion. Need the overhead press strength and deadlift movement for rugby. I was lifting 180kg plus for deads but with straps. Have now swallowed my pride and dropped the straps to work on my callouses lol. Hopefully the grip doesn't inhibit back development though.