***Help Me Construct My Next Program***

[theACEofSPADES]

Im busy with football as of now but I'd figure I'd get the ball rolling early and contruct my next workout program so I can hit it right when the season is over, which is probably some time in November.

I did Rippetoes for about 3 1/2 months prior to football and here are my results...

Weight: 145lbs ---> 160lbs (Goal Met!)
3x5 Squats: 185lbs ---> 250lbs
3x5 Bench Press: 150lbs ---> 175lbs (Goal is/was 185lbs)
1x5 Deadlift: 210lbs ---> 265lbs
3x5 Standing Military Press: 85lbs ---> 115lbs (Goal Met!)
5x3 Power Clean: 95lbs ---> 135lbs (Goal Met!)

(I weigh around 153lbs to 156lbs as of now due to all the running we've been doing at practice)

I will also begin reading Practical Programming now that 2-a-days are over and done with so I'll get to that within the next few days.

----------

So here are my goals...
1.) LOW Bodyfat (Under 10% is possible)
2.) I want to be LEAN but still with muscle
3.) Remain athletic

Eh...thats really all I can think of as of now but thats pretty much it in a nutshell. I really wanna see my abs for once, I know I have them cause I can feel them underneath my remaining fat, my BF% is around 12% - 16%, I have a scale that I test it on but I know those things arent accurate, I'll try to get a set of calipers.

For goal #2 I just wanna be kinda ripped and not real muscular and huge like people in magazines, I think thats nasty being the huge and with all the veins popping out...So #1 and #2 kinda go together, I need low bodyfat to be lean.

#3, I still wanna be athletic, as it says. Want to be able to run/sprint well and be flexible and loose.

----------

Now I have one more problem. And thats my diet. I have never been able to really follow a strict diet but i will need to if I wanna get and maintain low bodyfat. So if somebody could recommend and make up a good diet for that, that'd be very helpful, right now Im more focused on the diet than the workout itself...Im no longer worried about my weight, before I just wanted to gain weight for football but once it's over I could care less, as long its not too light or heavy.

So as for the workout, I have been thinking about going 4 days a week, Mon/Tues/Thur/Fri and have also been thinking about going back to splits, hitting each muscle with 3 workouts with a few sets. But I have kinda gotten fond of the compound workouts in Rippetoes so I dont know.
Im not really concerned about lifting heavier and heavier for bragging rights, whatever can get me what my goals are I will do it, even if it means I dont have to lift weights. I will probably be lifting very seldomly during my football season to try and get my bench up to my goal of 185lbs along with other compound lifts.
My maine muscle concern (as in my sig) is my Shoulders, or Deltoid muscles. Everytime I look in a mirror, thats the one big thing I lack, they are pretty much nonexistent and even my father, who knows absolutly NOTHING about lifting weights and muscles, says I need to develop those muscles.

So that's really all I can think of now, I will post more later when it comes.

Thanks!

[theACEofSPADES]

Do people hate reading this much?

[liftingbuddy1]

Bump.

Mike

[theACEofSPADES]

Man, it's amazing how many people dont bother posting in a tread just because they have to read a little bit. Oh well, I'll be back tomorrow, maybe I will have a reply by then...

[jgreystoke]

Hi dm.

I love reading, along with my whole family. Could rebuild civilization after armageddon with the 1000s of books in my big ol' house. I know you're young and impatient, but spare a thought for ol' codgers like me who take time to come out of hibernation to answer your post.

You've made nice progress on Rippetoes, Why change it before the gains dry up. Full body is better for athletes. Develops coordinated strength. Exactly what you need on the field.

Lots of guys who go to split routines, machines, isolation, etc disimprove in flexibility, coordination, joint strength, etc. Some of them are like a collection of bodyparts. Move like robots. Even an ol' dinosaur like me would kill them in a tussle.

Don't bother with calipers. The position is so critical when taking the measurements that the results are very inconsistent, not very accurate even for a trained professional.

Post your waist measurement. The only consistent way to measure it, is to lie down and relax the abs completely. That is completely repeatable. Anyone who measures their waist while standing, gets different results depending on the tension in the transversie abdominis muscle which lies under the abs. A lot of this is unconscious, and they wonder about the fluctuating measurements day by day.

There are bf calculators on the net that only require you to input your weight and waist measurement. Some of the more sophisticated ones include stuff like wrist measurement. Accuracy of the best practical ways to measure bf is about +/- 3%, which makes them very good. But the reliability goes down as you get leaner!

Be aware that if your bf goes too low, somewhere under 10%, you might not be able to make enough test and other good hormones. Then you'll lose muscle! Your dietary fat, even if good fats, and even if sufficient, will be used by your body to try and bring up your bf to a higher level for survival purposes.

I'd say go back to Rippetoes which is a winner for you anyway.

Best of luck whatever you decide to do.

[Tad_T]

I would recommend that you use Starr's in season football program to maintain your strength during the season. It would be a natural follow on to Starting Strength during the season.

You can find it in Bill Pearl's Getting Stronger.

[theACEofSPADES]

Originally Posted by jgreystoke

Hi dm.

I love reading, along with my whole family. Could rebuild civilization after armageddon with the 1000s of books in my big ol' house. I know you're young and impatient, but spare a thought for ol' codgers like me who take time to come out of hibernation to answer your post.

You've made nice progress on Rippetoes, Why change it before the gains dry up. Full body is better for athletes. Develops coordinated strength. Exactly what you need on the field.

Lots of guys who go to split routines, machines, isolation, etc disimprove in flexibility, coordination, joint strength, etc. Some of them are like a collection of bodyparts. Move like robots. Even an ol' dinosaur like me would kill them in a tussle.

Don't bother with calipers. The position is so critical when taking the measurements that the results are very inconsistent, not very accurate even for a trained professional.

Post your waist measurement. The only consistent way to measure it, is to lie down and relax the abs completely. That is completely repeatable. Anyone who measures their waist while standing, gets different results depending on the tension in the transversie abdominis muscle which lies under the abs. A lot of this is unconscious, and they wonder about the fluctuating measurements day by day.

There are bf calculators on the net that only require you to input your weight and waist measurement. Some of the more sophisticated ones include stuff like wrist measurement. Accuracy of the best practical ways to measure bf is about +/- 3%, which makes them very good. But the reliability goes down as you get leaner!

Be aware that if your bf goes too low, somewhere under 10%, you might not be able to make enough test and other good hormones. Then you'll lose muscle! Your dietary fat, even if good fats, and even if sufficient, will be used by your body to try and bring up your bf to a higher level for survival purposes.

I'd say go back to Rippetoes which is a winner for you anyway.

Best of luck whatever you decide to do.

Thanks for the post. I have heard alot of bad things about body splits so I dont know. I have a while to think about so we'll see, hopefully I get more help from this topic.

I dont know if I will be able to continue the Rippetoe program during the season because I dont have much time, I wont want to do it after practice because I will be dead but I have about an hour inbetween the end of school and practice so I might try then. But if I do I think I'll take out the squats because of the running we do in practice.

As for my next program, I just wanna be lean and fit, kinda like the dudes on the P90X commercials but I know sometimes those are BS.

[theACEofSPADES]

Originally Posted by drunkenmaster11

Do people hate reading this much?

...

[mjw8204]

Originally Posted by drunkenmaster11

Do people hate reading this much?

Originally Posted by drunkenmaster11

Man, it's amazing how many people dont bother posting in a tread just because they have to read a little bit. Oh well, I'll be back tomorrow, maybe I will have a reply by then...

What the hell, man? You act like it's the civic duty of the members of this forum to reply to your post. I'm willing to bet it has less to do with the reading and more to do with the fact that your thread is just another in the sea of "help me with my program" threads.

[theACEofSPADES]

Originally Posted by mjw8204

What the hell, man? You act like it's the civic duty of the members of this forum to reply to your post. I'm willing to bet it has less to do with the reading and more to do with the fact that your thread is just another in the sea of "help me with my program" threads.

No, I just know that if there is a long text on a thread, alot of people wont post in it becuase they dont want to read it all, happens on all forum boards.

And this isnt another "help me with my program" thread because I dont have a program yet...which is why I have this topic.

[theACEofSPADES]

Bump
Up
My
Post

[theACEofSPADES]

Bump

[mjw8204]

So you're going to just keep bumping the post until someone helps?

[theACEofSPADES]

Originally Posted by mjw8204

So you're going to just keep bumping the post until someone helps?

Sure why not.

[mjw8204]

Originally Posted by drunkenmaster11

Sure why not.

Well, it's sort of an obnoxious thing to do. That sort of behavior is generally frowned upon.

[nkh]

Well, you're 17 and most people will probably just tell you to eat and then eat some more...

This is something I've been working on the last few days. Now I'll be happy with this, so you can use it as an example, but it varies person to person.

Keys - 6 meals a day, clean foods, water, water and more water

***Add in protein where you need it.***

Breakfast
Oats + Whole Fruit

Inbetweens
Single serving of Tuna/Chicken/Salmon on WHOLE WHEAT crackers (this is like a 20 grams of protein + carbs monster snack!)

Lunch
Sandwich or Soup with at least 1 cup of Broccoli/Cauliflower (or other green veggie)

Pre Workout - 1 hour to 30 minutes prior
Protein Shake + Inbetween Meal

Post Workout - Immediately following
Protein Shake + Oats + Whole Fruit

Last Meal
Dinner @ Home

BedTime
Maybe even toss in an inbetween here if you need to gain

[Dave76]

Have you ever thought about the 300 workout?

Or, you could try something like this:

Monday
Bench Press 3X5
Standing DB OH Press 3X10
Chin Ups 3X12
Biceps 3X10

Tuesday
Squats 3X5
BB row from floor 3X5
Hypers 3X10

Thursday
Military Press 3X5
DB Bench Press 3X10
Pull Ups 3X10
Triceps 3X10

Friday
Front squat or light back squat 5X3/3X5
Dead lift 1X5

It's just a basic template I picked up from this guy I know at the gym. Feel free to play with it a little. Or, ignore it completely.

[Tad_T]

Originally Posted by Dave76

It's just a basic template I picked up from this guy I know at the gym.

What does that guy know? He's just a rudypoo, ain't he?

[mjw8204]

Originally Posted by Tad_T

What does that guy know? He's just a rudypoo, ain't he?

WTF is a rudypoo?

[theACEofSPADES]

Originally Posted by rcmcasper

Well, you're 17 and most people will probably just tell you to eat and then eat some more...

This is something I've been working on the last few days. Now I'll be happy with this, so you can use it as an example, but it varies person to person.

Keys - 6 meals a day, clean foods, water, water and more water

***Add in protein where you need it.***

Breakfast
Oats + Whole Fruit

Inbetweens
Single serving of Tuna/Chicken/Salmon on WHOLE WHEAT crackers (this is like a 20 grams of protein + carbs monster snack!)

Lunch
Sandwich or Soup with at least 1 cup of Broccoli/Cauliflower (or other green veggie)

Pre Workout - 1 hour to 30 minutes prior
Protein Shake + Inbetween Meal

Post Workout - Immediately following
Protein Shake + Oats + Whole Fruit

Last Meal
Dinner @ Home

BedTime
Maybe even toss in an inbetween here if you need to gain

Cool, I'm not as concerned about my weight, or i wont be once football is over, I just wanted to gain weight for football. But wont eating alot interfer with trying to be lean? I dont know.

Originally Posted by Dave76

Have you ever thought about the 300 workout?

Or, you could try something like this:

Monday
Bench Press 3X5
Standing DB OH Press 3X10
Chin Ups 3X12
Biceps 3X10

Tuesday
Squats 3X5
BB row from floor 3X5
Hypers 3X10

Thursday
Military Press 3X5
DB Bench Press 3X10
Pull Ups 3X10
Triceps 3X10

Friday
Front squat or light back squat 5X3/3X5
Dead lift 1X5

It's just a basic template I picked up from this guy I know at the gym. Feel free to play with it a little. Or, ignore it completely.

Nice, I'll take that into consideration, I may make a few tweaks but we'll see. Did the guy that you got this from get good results/gains?
Or maybe Ill try to 300 workout...where can I find it...

I'd rep you but I have to wait.

[Dave76]

Originally Posted by drunkenmaster11

Nice, I'll take that into consideration, I may make a few tweaks but we'll see. Did the guy that you got this from get good results/gains? ...

Yeah, that guy had a few good gains over the years. He wrote a couple of books talking about them.

[Tad_T]

Originally Posted by Dave76

Yeah, that guy had a few good gains over the years. He wrote a couple of books talking about them.

Hahahaha

[theACEofSPADES]

Originally Posted by Dave76

Yeah, that guy had a few good gains over the years. He wrote a couple of books talking about them.

Hmmm...I wonder who he is...

[Tad_T]

Originally Posted by mjw8204

WTF is a rudypoo?

That would be a term that I learned from Drill Sergeant Maejzac in July of 1982. I am sure that Kethnaab can explain it to you.

[nkh]

Originally Posted by drunkenmaster11

Cool, I'm not as concerned about my weight, or i wont be once football is over, I just wanted to gain weight for football. But wont eating alot interfer with trying to be lean? I dont know.

Eating well, lifting, and sleeping will get you lean gains. The diet plan I posted also focuses on recovery and feeding those muscles the good stuff, not just gaining/losing weight.

You want drop some fat? Cut out 200-300 calories from your maintenance each day.
You want to gain? Add 350 calories to your maintenance each day.

These are very general of course and applying those principals is even harder.

[Dave76]

Originally Posted by drunkenmaster11

Hmmm...I wonder who he is...

He's just an old bearded guy. It's the basic template he suggests for guys who are tired of something called Starting Strength. Really, it is intended to be played around with and changed as conditions warrant.

Here's a little more filled out version of the same template. It's kinda sorta almost exactly what my routine looks like. Just trying to give you an idea of what you can do with the basic template.

Monday - Upper
Bench Press 5X5 (sets across)

Press Assistance
Push Press 1X5
or Standing DB Press 2X8
or Kettlebell Jerk 2X8
or Kettlebell Push Press 2X8
(alternate among the four)

Assisted Chin Ups/Pull Ups
Various set/reps with differing assistance

Tuesday
Squat 5X5 (sets across)

Barbell Row from floor
2X8 (warmups)
3X8 (sets across)

GHR
5X10

Thursday
Military Press 5X5 (strict form, sets across)

DB Bench 3X6-12 (use the same pair of DBs until I can get 12 reps, then move up)

Assisted Chins/Pull ups
Same as Monday, with various reps and assistance

Friday

Squats/Front squats
Alternate weekly
For the weeks when I do squats, alternate the following set/reps:
3X1
3X2
3X3
For the weeks I do front squats:
5X3

Bench Press
1X1 (to be done on the weeks when I do 3X1 front squats. Eliminate Thursday benching these weeks)

Dead lift 1X5

[theACEofSPADES]

Originally Posted by Dave76

He's just an old bearded guy. It's the basic template he suggests for guys who are tired of something called Starting Strength. Really, it is intended to be played around with and changed as conditions warrant.

Here's a little more filled out version of the same template. It's kinda sorta almost exactly what my routine looks like. Just trying to give you an idea of what you can do with the basic template.

Monday - Upper
Bench Press 5X5 (sets across)

Press Assistance
Push Press 1X5
or Standing DB Press 2X8
or Kettlebell Jerk 2X8
or Kettlebell Push Press 2X8
(alternate among the four)

Assisted Chin Ups/Pull Ups
Various set/reps with differing assistance

Tuesday
Squat 5X5 (sets across)

Barbell Row from floor
2X8 (warmups)
3X8 (sets across)

GHR
5X10

Thursday
Military Press 5X5 (strict form, sets across)

DB Bench 3X6-12 (use the same pair of DBs until I can get 12 reps, then move up)

Assisted Chins/Pull ups
Same as Monday, with various reps and assistance

Friday

Squats/Front squats
Alternate weekly
For the weeks when I do squats, alternate the following set/reps:
3X1
3X2
3X3
For the weeks I do front squats:
5X3

Bench Press
1X1 (to be done on the weeks when I do 3X1 front squats. Eliminate Thursday benching these weeks)

Dead lift 1X5

Thats seems intense, my gym doesnt have kettleballs so i might have to work around that. And what are GHR;s?

I cant wait to start reading PP, I've heard alot of good things about it, hope it helps me figure thigns out.

[Dave76]

GHR = Glute Ham Raise

Hypers will work instead. They're just not quite as difficult or intense.

Like I said, feel free to play around with it. That's what you're supposed to do with this template. You figure out your weak points and address them.

[nkh]

<3 Dave76 for his SS Q&A thread.

GHR = Glute Ham Raise

http://uk.youtube.com/watch?v=p0oqLDZ8JcI

[mjw8204]

Originally Posted by drunkenmaster11

I cant wait to start reading PP, I've heard alot of good things about it, hope it helps me figure thigns out.

PP is a good book. It gives some examples of the information provided, but a lot of it requires taking the information and applying critical thinking.