Programmes-What one are you doing?

deadlybuzzman

As it says on the tin.
What one are you doing, or is it more on the fly and by feel, and hows it going for you?

I wont bore people with mine anymore than the minimum after the badass thing.
5/3/1 with BBB sort of over an 8 day tues-wed 4 workout split

Hanley

I'm doing CrossFit.

Molly

My own program

Would rather someone programmed for me but i'll survive. Focus on cleans one day and snatches the next. Also do some kind of squatting every work out.

Inspector Coptoor

Built Like a Badass Programme three days a week.
Getting coached on clean technique once a week
yoga twice a week
run hills once a week
some other conditioning if i feel up to it.

Scuba Ste

Molly wrote: »

My own program

Would rather someone programmed for me but i'll survive. Focus on cleans one day and snatches the next. Also do some kind of squatting every work out.

How do you find that? From what I've read/spoken to people about, beginners are best doing both snatch and C&J every session.

Molly

It's more to do with time constraints then anything else. I take forever at the gym and i'm always working in with people so focusing on the one lift now

d'Oracle

Hanley wrote: »

I'm doing CrossFit.

"Strength and Strength Sports" Forum.

Hanley

d'Oracle wrote: »

"Strength and Strength Sports" Forum.

"what programme are you doing?"

d'Oracle

You have a whole forum already in which you endlessly prattle on about box jumps, moving in straight lines and not doing any form of row or curl for no good reason.

Anybody on this site who doesn't already know that you are doing Crossfit either has you on Ignore or can't read.

Hanley

d'Oracle wrote: »

You have a whole forum already in which you endlessly prattle on about box jumps, moving in straight lines and not doing any form of row or curl for no good reason.

I'm the one who told you to curl to help your elbow problems.

I don't do curls just because I'm not bothered. I've never told anyone not to do them, and am generally the first to recommend them if people want bigger arms.

I've never once held a pro high rep box jump position.

Look at my log today for rows.

And I train BJJ which is highly dependent on multi-planar movement.

But hey, why let an opportunity to take more personal shots at me be ruined by facts

What program are you doing anyway?

COH

Megastrength Spreadsheet 2.0

Molly

You two are so cute together.

Molly

COH wrote: »

Megastrength Spreadsheet 2.0

Have you patented it and written an e-book? I'd like to purchase said e-book if so

d'Oracle

Hanley wrote: »

I'm the one who told you to curl to help your elbow problems.

I don't do curls just because I'm not bothered. I've never told anyone not to do them, and am generally the first to recommend them if people want bigger arms.

I've never once held a pro high rep box jump position.

Look at my log today for rows.

And I train BJJ which is highly dependent on multi-planar movement.

But hey, why let an opportunity to take more personal shots at me be ruined by facts

You have serious ego issues dude.
If you think that my pretty obvious pot shot at Crossfit was a personal shot at you.

The only thing that was remotely personal was the implication that you are basically lording over a whole forum and spend way too much time talking about how you now do crossfit.

Why the hell would I read your log anyway? Its surely all Crossfit and BJJ, both of which don't interest me at all.

Hanley wrote: »

What program are you doing anyway?

Do you really want to go there?
Even after the last time?

the drifter

d'Oracle, Hanley. Take it to PM's dudes or get a room whichever ye prefer.
Continue it here and infractions will be issued

Rossin

Is there a program that focuses on just strength gains,with little size gains?

Hanley

Rossin wrote: »

Is there a program that focuses on just strength gains,with little size gains?

Anything powerlifting related really. But the big thing is kcal restriction.

You need to eat enough to recover, but not so much that you gain weight.

Brian?

I'm doing a hybrid westside program. I only call it hybrid because I never get to the gym 4 days a week, I just whatever day is next whenever I do get in to train:

Max effort Upper, ME Lower, Repeat effort Upper, RE lower.

The big lifts I rotate are:

Lower: Trap bar DL, Squat, Deadlift

Upper: Bench, Press.

Tis grand.

Scuba Ste

briankeating wrote: »

I'm doing a hybrid westside program. I only call it hybrid because I never get to the gym 4 days a week, I just whatever day is next whenever I do get in to train:

Max effort Upper, ME Lower, Repeat effort Upper, RE lower.

The big lifts I rotate are:

Lower: Trap bar DL, Squat, Deadlift

Upper: Bench, Press.

Tis grand.

Don't most of the westside variations have the two ME days further apart? Even putting them first and last day of the week?

Good idea for a thread actually. I was thinking about posting something similar but aimed more at people not doing generic programs like BLABA, WS4SB etc. A lot of the programming in the logs seem to be fairly individual with only a few doing Starting Strength, Badass etc. So what's the reasoning behind your programming, why the exercise selection, rep/sets, what's the goal etc? Could be a good discussion and people could learn a bit more about what makes good or bad programming.

As for myself. Apart from my own general weightlifting training which is basically a snatch, a clean and jerk and squat with some hamstring exercise if I have time, usually RDL's or GHR, I do some upper body work focusing on my shoulders.

I hurt my shoulders a couple of years ago and now I just want to make sure they can handle overhead training 3 times a week or more. Basically I just split the two upper body days into a Pull up/Flat or incline press day and a Row/OH press day, do some trunk work and then some upper back accessory and arm work.

Basic layout is;

Pull up/Row
Flat or incline/OH press
Trunk
Upper back accessory
Arms

It's very influenced by the IP programmes but because I usually squat on weightlifting days I don't do any lower body work on these days.
At the moment it looks like this;

"Pull up" day
Weighted Chin ups work up to 5x5
Db Alternating Incline press work up to 4x8
Ab rollouts work up to 5x20
Face pull 3x12
Curls 3x8-12

"Row" day
BB/Pendlay row work up in 5's
1 arm OH press work up to 4x12
Side bends 3x10
Scap circuit
Curls 3x8-12

Upper back accessory is usually a horizontal pull on pull up day and a scap circuit on row day. Trunk stuff is mostly anti-flexion like planks and roll outs with the odd flexion thrown in to cover bases. Arms are usually just curls atm because my elbow was giving me grief and I do a lot of arm extension with the snatches and cleans.

Well that's the reasoning behind it. Anyone else gonna bite?

Dathai

Built like a fatass.

the drifter

Dathai wrote: »

Built like a fatass.

thats the new one COH is working on...

as for me..I aint doing any strenght work at the moment really. conditioning and being on the mat 4-5 times a week leaves very little time...

I want to learn how to clean so i might actually go pick up a barbell soon

COH

Dathai wrote: »

Built like a f*cking tank.

the drifter wrote: »

thats the new one COH is working on...

Correct

deadlybuzzman

briankeating wrote: »

I'm doing a hybrid westside program. I only call it hybrid because I never get to the gym 4 days a week, I just whatever day is next whenever I do get in to train:

Max effort Upper, ME Lower, Repeat effort Upper, RE lower.

The big lifts I rotate are:

Lower: Trap bar DL, Squat, Deadlift

Upper: Bench, Press.

Tis grand.

I thought about doing westside but I can only go 3 days a week so didnt bother-how do you find it for progress? particularly when you rotate a lift back in if you've not done it for a while?

Nervous Wreck

I'm doing a loose interpretation of a programme Jayroc made for me that I followed to the letter for about 6 months. Think he borrowed bits from a few programmes and mashed them together into a nice easy-to-follow programme for beginners. Still following the basic model but changed a few things etc along the way.

Brian?

deadlybuzzman wrote: »

briankeating wrote: »

I'm doing a hybrid westside program. I only call it hybrid because I never get to the gym 4 days a week, I just whatever day is next whenever I do get in to train:

Max effort Upper, ME Lower, Repeat effort Upper, RE lower.

The big lifts I rotate are:

Lower: Trap bar DL, Squat, Deadlift

Upper: Bench, Press.

Tis grand.

I thought about doing westside but I can only go 3 days a week so didnt bother-how do you find it for progress? particularly when you rotate a lift back in if you've not done it for a while?

My progress is slow, but that's due to children and injuries.

You dont lose strength on lifts when you rotate to something else e.g. I'm doing 4 weeks of deadlift and press as my ME lifts. I still squat on my RE lower day, just not heavy 3x8 and I do DB bench on my RE upper day. All this is building strength.

podge57

I'm having success programming for myself for the first time ever - before, all my major improvements came from 5x5, smolov, 5/3/1 etc

Its not that structured, but the basic outline is

TUE
Squat - work up to one heavy set, increase weight by 5kg each week, drop a rep every 2nd week
Shoulder Press - 1-3 sets of 6-8
Shoulder / AB work

THURS
Bench - alternate between one heavy set and 3-5 lighter sets each week
Deadlift- ^^ same as ^^
Incline Bench
Hamstring / bicep / lower back work

SAT
CG Bench - 1-3 sets of 8-12
BB Row - 2 heavy sets
Upper back / arms

It's working well at the minute, volume on the big 3 is low, and I haven't many aches or pains

the drifter

I've started cleaning and snatching. Going to do it 2x a week in addition to my conditioning work as I push to 75kg. It certainly is different from powerlifting. I cant imagine doing it with any significant weight is pleasant. And just for the lulz cleaned a 40kg kbell today....there is a 44 and 48 there that were giving me dirty looks today....gonns have to sort them out too :P

Rossin

is it important is it to change your programme after a few weeks/months?

Gummy Panda

Dathai wrote: »

Built like a fatass.

I'm doing this as well. Soon I'll only be able wash myself with a rag on a stick

Hanley

Rossin wrote: »

is it important is it to change your programme after a few weeks/months?

No. It's only important to change if it's not working for you anymore.

Kev M

I am doing more weight and less reps every week until I get to a heavy single that is hopefully a PR.

I then do exclusively bodybuilding stuff for a while, maybe 4-5 weeks, and then start working towards the heavy single again.

2-3 small PRs a year on your lifts.

with
Low enough volume
which
Seems to keep me injury free
so
Probably good for longevity.