Gischer's Begining PL rouitine- thoughts please

[gischer]

If you are going to critique my programming please read everything. I spent a decent ammount of time planning everything out, so I would like people to understand my basic rationale before they comment. Thanks.

I have been lifting seriously now for about 2.5 yrs- mostly BBing (but have run a couple series of madcow's 5x5, and a shieko). Currently, I weigh about 193lbs at approximatly 15% BF, and am 100% clean. My Current PR's are as follows (all raw):

Squat: 365 (haven't gone below 6 reps for 3.5 months now, probably up to about 405)
Deadlift: 475 (could probably have hit 500 if I had tried)
Bench: 225

For this program I can only workout during the week, so I decided to go with a MWF split. I based this programs on a few key points:

- Hitting every muscle group 2x a week at different intensities.
- inclusion of speed work (unfortunatly no access to bands right now)
- periodized in a few different manners:
This is running for eight weeks (though I could possibly do 9) The first two weeks I am performing the big three in the 8 rep range, the following two weeks in the 6 rep, the next two in the 4 rep, the 7th week in the 3 rep, and the final week doing 2 rep.
I am begning week one with all of my lifts around 65% of 1rm. Each week I am adding between 2-4% more weight based upon how my strength is improving.
My assistance lifts are all dropping down 1-2 reps 3 weeks in, to encourage strength gain. Also during week 4 or 5 I am going to change out the assistance exercises for other similar movements to ensure my body does not become to accustomed to the program.
All sets with the exception of the speed sets are ramped, and each of those ramped sets I increase the weight about 10-12% of the final set)

Here's the program:

Monday: (Heavy Squat, speed work bench, assistance upper body pushing)
<The partials are in there as chest assistance b/c my bench has a low stick point.

Squats 4x8
Speed Bench Press 3x6 (55% of 1rm, slowly adding weight as I go. this goes for other speed work 2)
Partial Bench press 1x8, 2x6
Push Press 1x8, 2x6, 1x4
Tate Presses 3x8

Wednesday: (Heavy Deadlifts, speed squats, lower body pressing assistance, abdominals)

Deadlifts 4x8
Speed Squats 4x6
Leg Press 1x8, 2x6, 1x4
Hanging Pikes 4x10
Ankle+Calf strengthening on stability pad (messed up my calves playing bball, and I'm trying to strengthen them a bit to prevent further injury)

Friday (Heavy Bench, speed Deadlift, assistance upper/lower body pulling assistance)

Bench Press 4x8
Speed Deadlifts 3x6
T-Bar Rows 1x8, 2x6, 1x4
Pullthroughs 3x8
Power Shrugs 1x8, 2x6
BB Curls 3x8

[Retardo-pex]

You could just swap it to Mon/Tues/Thurs/Fri giving each workout its own day instead of doing bench and lower work in the same day.

Like monday- ME bench
Tuesday- De squat/dead
Thursday- De bench
Friday- ME squat/dead

[gischer]

hmm, that would be interesting. If I did that then would you sudest adding a little more volume? Or keeping it more or less the same?

[Haplochrom]

Periodization is great for building base strength for the beginner lifter. It doesnt fare well for their competition.

Periodization can wok for the experienced lifter better because they have the technique, muscle memory, and knowlege of the game to know how to kick it in gear during the higher percentages and not burn themselves out in the previous weeks.

Do periodization then hop into a competition phase and alternate between the two.

Competition meaning cutting your days down, raising yout intensity and rest. We usually do 3x5 for four weeks, then speed reps at 8x2 for four weeks, then get back in our shirts and back to singles until the meet(12-20 weeks out).

as far as your acessories, HAMMER THEM! try to max out on all of them for reps of 3-8. switch every three weeks.

Im the weakest guy at my gym, this works. it works real well.

[gischer]

Periodization is great for building base strength for the beginner lifter. It doesnt fare well for their competition.

Periodization can wok for the experienced lifter better because they have the technique, muscle memory, and knowlege of the game to know how to kick it in gear during the higher percentages and not burn themselves out in the previous weeks.

Do periodization then hop into a competition phase and alternate between the two.

Competition meaning cutting your days down, raising yout intensity and rest. We usually do 3x5 for four weeks, then speed reps at 8x2 for four weeks, then get back in our shirts and back to singles until the meet(12-20 weeks out).

as far as your acessories, HAMMER THEM! try to max out on all of them for reps of 3-8. switch every three weeks.

Im the weakest guy at my gym, this works. it works real well.

I'm not planning to compete until next summer. My goals for then are:

Squat: 455
Bench: 275 (I have an AWEFUL hard time increasing bench strength so i'm shooting for a conservative goal here)
Deadlift: 585

With that in mind. After I complete my 8-9 week periodized program would you sugjest going into a competition routine for a bit, or b/c I'm not planning on competing for a long time should I simply deload and go back into another periodized program? Also when you are talking about doing a program that is 3x5 for 4 weeks, then another 4 weeks on 8x2 for speedwork could you give me sample routines. Of course everybody's will be a little different based upon where their weaknesses are, but I am curious as to how many times per week you would be lifting, and what the volume of the assistance work would be.

thanks.


edit: Incase you didn't read earlier, I plan on competing raw, steroid/PH free, and in the 181 weight class.

[Haplochrom]

Do your periodization, then work speed reps for 2 months give or take some workouts.

We do speed reps not based on less/weight/faster motion, but based on time between sets. 45 seconds, setting up at 30 sec. Use a heavy enough weight that you last double or triple is barely finished. do them without a belt for month, do them with a belt for a month. We have guys squatting in the 700's no belt, 800's with belts.

after that, start working your 3x2 for a few weeks, then go to you 3x1 for a few then compete or start your cycle over.

[gischer]

with that speedwork where would you begin the first week on in regards to % to 1rm? I'm assuming you start the first few weeks a little lighter to give some momentum and gradually increase weight over time as well. Or do you purely just focus on rest time from week to week, while not doing much increasing of weight from week to week.

Speedwork is something I am very unused to. Today was my first time doing speed squats. Worked up to about 50% of 1rmx6. I had a really hard time "exploding" out of the bottom of my squat. My butt just didn't want to contract quickly. Any advice? Or will it just become more natural over time?

In regards to my current program are my speed sets too many reps (6)? Should I change it o 2 or 3? Or is 6 fine. I was planning on dropping to 4 reps halfway thru....

edit: in regards to my assistance volume does that look good? Or should I be doing less or more? Or possibly ading in a second assistance for the major muscle groups?

[Haplochrom]

PERIODIZATION
No belt - 3x5 4 weeks
Belt - 3x5 4 weeks
Speed Reps 8x2 - 45 sec. 6 weeks
3x2 - 3 weeks
3x1 - 3 weeks
Competition/Testing

For bench follow the same general guidelines.
rep sets
speed work.
3x2
3x1

just work the math backwards from the meet and figure out the timing.

dedicate an entire day just for upper back. The stability in squats, the throw and tuck in the bench, and the lockout in the deadlift is all upper back.

Strong upper back is confidence unracking benches and squats, and deadlifts feel lighter.

[gischer]

ok. Thanks man.

BTW that's a pretty damn strong gym if you are the weakest. Any advice for exploding out of the squats? Proportionally my glutes are more developed than my quads, as a result of a recent heavy DL/Light squatting program I just completed. So I know the "slowness" at the bottom isn't due to a lack of lower body strength.

[Haplochrom]

with that speedwork where would you begin the first week on in regards to % to 1rm? I'm assuming you start the first few weeks a little lighter to give some momentum and gradually increase weight over time as well. Or do you purely just focus on rest time from week to week, while not doing much increasing of weight from week to week.

Our speedreps are done based on the speed between sets, not like westside does them. we work at around 78-85%. They are the most excruciating thing imaginable. All out gut wrenching sets.

Keep the speed reps to 6-8 sets of 2-3.

As far as your assistance, just hammer it no matter what it is. treat it like its own lift. keep notes on best numbers, always try to beat it. Accessory work is just as important.

[gischer]

Our speedreps are done based on the speed between sets, not like westside does them. we work at around 78-85%. They are the most excruciating thing imaginable. All out gut wrenching sets.

Keep the speed reps to 6-8 sets of 2-3.

As far as your assistance, just hammer it no matter what it is. treat it like its own lift. keep notes on best numbers, always try to beat it. Accessory work is just as important.

Oh wow. I always hear people throwing around 50-60% for speed sets. Since I am not yet accustomed to doing speedwork, I will try increasing the weight by decent sized increments each week, this way my body will become more accustomed to speed sets, that way I am hitting those % that you mentioned maybe 3-4 weeks from now.

[gischer]

from a neurological standpoint, what is the advantage of the low rest periods? I had always associated them more with BBing/hypertrophy work. I had always thought of PL'ing as working more towards more of an absolute maximum where your body has had an opportunity to recover fully beteen sets. Afterall you have plenty of time to rest between attempts at meets...

In no way am I questioning your methods, I am just interested in learning the rationale behind it all...

[Haplochrom]

Slowness is a lack of speed no mater which way you cut it. Being tight being injured, being weak, bad levers are all beating around the bush for the sports hardest aspect. speed. Train intense, train for speed always.

lets take your squats. if there is a certain weight that your lifts beome slow. start having someone check your form around that weight. What is happening is one muscle/group is weaker causing a shift to other muscles changing your technique and decreasing optimal force. Pick up the lagging muscle group, and your weak point changes, and so does your speed.

[Haplochrom]

Increases work capacity. makes your hips fire while tired. back gets stronger. makes you mentally tougher. the entire time you are trying to make it as fast as possible.

[gischer]

Slowness is a lack of speed no mater which way you cut it. Being tight being injured, being weak, bad levers are all beating around the bush for the sports hardest aspect. speed. Train intense, train for speed always.

lets take your squats. if there is a certain weight that your lifts beome slow. start having someone check your form around that weight. What is happening is one muscle/group is weaker causing a shift to other muscles changing your technique and decreasing optimal force. Pick up the lagging muscle group, and your weak point changes, and so does your speed.

Actually one of the trainers at my gym (I am a personal trainer as well), mentioned that he saw my knees buckling in a bit. I use a pretty wide stance As I mentioned, my glutes are stronger than everything else, which is why I am doing leg press for my assistance. 8x1, 6x3. I'm keeping that rep scheme for a second week then switching to 6x2, 4x2 for another two weeks before I swap it our for something else. Would you sugjest adding in another exercise? If so what? Or should I just focus on busting my ass on the leg press?

[gischer]

any other thoughts? specifically on the original program listed. I always like to hear from a variety of people...