Stracin's strength program

stracin · 07-15-2009, 02:30 PM

Monday: Lifts are done with a 5, 3, 2, 1, 5 rep pyramid
ATG Squats (A)
Front Squats (B) 3x5
Pullups
Bench
Supinated T-bar Rows

Weds:
Rack Pulls (A) 3x5
Low Pull Deadlifts (B) 1x5
Standing Military Press 5, 3, 2, 1, 5

Friday: All sets 5x8-15, short rest intervals, positive failure if any. Abs and Obs 2x8-12,
BB Lunges/Alternating jump lunges
Heavy Pants
DB Bench
Side Flies
Pullover leg raises
Standing Oblique Crunches

I've been using the pyramid rep scheme a little over a month now and have made crazy strength gains. I just updated the program to alternate A and B week to week b/c my squat fatigue has bled into my Deadlifts. Also, I've excluded incline and decline chest work on Weds due to chest recovery issues.

I'll be starting this program next week. Items always subject to change.

CookAndrewB · 07-15-2009, 02:48 PM

Ok... I think I see where you are going with this.

Because of your low reps and higher intensity, I think trying to double that up week in and week out would be rough. Not impossible, but it isn't going to keep you feeling fresh, that is for sure.

What I have found, for myself, is that I am really only good for one high intensity day for press/pull. Most weeks that comes in the form of my event training. Because of that I have to keep the rest of my reps high and just aim for strength gains in higher rep ranges.

So what does that mean for you? Well, consider your pressing for a moment. You were working up to a heavy single every week, twice a week, right? That is how I took your programming.

Perhaps the better angle to take is to do something like this:
Mon- flat bench/OH press (A/B) 5,3,2,1,5
Wed- Incline/Decline (A/B) 3x15 (or whatever, just keep it high and bodybuilder-ish). The goal on wednesday should be to add weight, but not necessarily to make that a max effort lift, if you understand what I'm driving at. The other alternative is to add one rep to each set, week to week, in the aim of completing 100 total reps in three sets, then you would add weight and start over. Either way the goal should be volume without a ton of CNS damage.

Hypertrophy helps strength gains, strength gains help hypertrophy... don't neglect either, no matter what your end goal is. Unless your end goal is to be weak and puny.

I think you will find nothing wrong with pressing twice a week so long as your protocol switches between the two sessions.

stracin · 07-15-2009, 03:03 PM

Well, I was hitting a heavy single on bench Monday, then a heavy single on both Dips and Incline Weds. So, I was aiming for a new 1RM on three presses every week. This went on for a solid 6 weeks, put me at a whole new level too, but it obviously wasn't going to last forever.

That's why I canned the incline and decline work on Weds for now and am only going for a heavy single on M. Press instead. I found it was unrelated enough to be nice and strong today after a suffering bench.

I was aiming for more "pump/hypertrophy/endurance" work on Friday. I need to edit it to say 5x8-15. I was progressing those week to week be it shorter intervals, progressive reps or higher weight.

TexAss · 07-15-2009, 03:13 PM

In!

I'll have to catch up after vacation though

CookAndrewB · 07-16-2009, 11:26 AM

Yeah, I think you may want to just rethink the whole thing. Full body 3x week isn't unmanageable, but you have to change protocols each session, and you really should be aiming for something that has a long term useability, IMO.

stracin · 07-17-2009, 02:21 PM

BB lunges 5x16 @50lbs, 30 secs between sets.
-I aimed to draw a baseline today and 30 secs rest periods sounded easily manageable to start. By my 3rd set, I contemplated moving it up to 45. Stubborness got ahold of me however and I finished out. Surprisingly, I didn't hit failure but my legs felt like they wanted to seize and my cardio was maxxed out. Good times.

DB Rows 3x12 @ 50lbs, 30 second rest periods
-Again, 50 sounded like a nice number, along with 30 secs rests. This proved to be quite a test of character. As you know, there's a lot of core involved here, and with such short rest periods, my cardio was fighting back. Tenacity would pull through however and I managed to make myself sick in the end!

DB Bench partials and full ROM. 50lbs, 30 sec rests 3x15, 2x10.
-I have a tendency to wear out my rear delts and tris here so I started with partials till my chest hurt, then finished out the sets with full ROM. I overshot with my estimate but got the work I needed. I'll go for an even 5x12 next time.

Side flies 5x15 with 15lbs, 30 sec rests. This was EZ but I got some pumpage going.

Didn't get to hit abs today, was in a hurry but no big loss for me.

stracin · 07-20-2009, 06:18 PM

Squat: 320x5, 340x3, 360x2, 380x1, 320x5. All PRs.

Pullups:+70x5, +85x3 PR, +95x2 PR, +105x1.5 PR, +70x5. These are moving harder than chins.

Bench: 300x5 PR, 320x2 ,340x1 PR, 300x2. New PRs although I didn't get the total volume I wanted. I definitely felt better than last week after removing Dec and Inc on Weds. Hopefully I'll be back 100% next Monday.

Supinated T-Bar: 210x5, 230x3, 255x2, 280x1, 210x5. All PRs for this grip.

This workout comes after a weekend where I did all the wrong things to facilitate recovery. Lack of sleep, went out late (have to once in a while) and did a little partying. No, I don't make a habit of this, I just do it to keep myself socially sane once in a while.

CookAndrewB · 07-21-2009, 09:40 AM

Boo to being social and having a life. Even the most casual weight lifter should dedicate their every waking moment to this crap

Nice lifts.

stracin · 07-22-2009, 06:07 PM

Quote:

Originally Posted by CookAndrewB

Boo to being social and having a life. Even the most casual weight lifter should dedicate their every waking moment to this crap

Nice lifts.

lol, I feel like I have to defend myself for having a life the way people react to having drinks on here.

stracin · 07-22-2009, 06:12 PM

DL: 530x1 PR. I'm not running a pyramid on deads, keeping the volume low. Just warming up to a 1RM.

Rack Pulls: 465x5 PR. Keeping volume low on these as well. Just want to expand slightly on the deads.

Standing Mil. Press: 175x5, 185x3, 195x2, 205x1 PR, 175x5 These were all pretty easy but I wanted to start conservative b/c this is always my first lift to burn out.

Good short workout followed up by a double bacon cheeseburger.

CookAndrewB · 07-23-2009, 09:03 AM

Quote:

Originally Posted by stracin

lol, I feel like I have to defend myself for having a life the way people react to having drinks on here.

Nah. I don't know a strongman that doesn't drink... oh, except me, and I pretty much gave up drinks as a way to save money, I'm not morally opposed to it.

stracin · 07-27-2009, 02:49 PM

No workout, sick. FFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUuuuuuuuuuuu uuuuuuuuuuuu........................

stracin · 07-29-2009, 07:51 PM

BB Lunges: 5x16 w/ 50lb BB. :30 sec rest periods
DB Rows: 50lbs, 5x12 :30 sec rest periods
DB Bench: 50s, 5x12 :30 sec rest periods
Side Raises: 20s, 5x15 :30 sec rest periods

I didn't reduce my rest periods but I did the sets quicker this time around. I think 30 sec rest periods are pretty maxxed out. I will go heavier weight the next Friday and lengthen the rest periods to :45 secs and start working down from there.

stracin · 07-29-2009, 08:00 PM

DL: 405x3, 485x1, 535x1(PR)
Rack Pulls: 475x5
SMPress: 180x5, 200x3, 210x1 (PR), 180x5

This workout felt like it sucked but I still PRd. I'm getting over strep throat, I think, and my perceived exertion was VERY high. I felt I could barely pull 485 for a warm up but my ego pushed me for the new PR anyway. Only 5lbs over but I wasn't going to push it too far.

My goal of 550 is def within reach.

CookAndrewB · 07-30-2009, 09:22 AM

I find that being sick rarely impacts my strength. I train sick about 90% of the time, and never alter my weights or workout.

Congrats ont he PR, buddy. Nice work.

stracin · 07-31-2009, 07:31 PM

BB Lunges: 60lbs, 5x16, 1min rest

DB Rows: 55lbs, 5x12, 1min rest

DB Bench: 55lbs, 5x12, 1min rest

Side Raises: 25lbs, 3x12, 2x8, 1min rest

I really hate Friday workouts, but I'm always in a hurry to do them. This workout really just feels like a HIIT session and usually makes me sick. I bumped my weights up today as well as my rest periods. My intentions are to reduce each weeks rest intervals by 5 secs until I'm back at 30, at which point I'll bump the weight again.

I'm really looking forward to squats Monday as I missed them this week. Hopefully I'll still get on with the progression. I plan on it.

stracin · 07-31-2009, 07:35 PM

Quote:

Originally Posted by CookAndrewB

I find that being sick rarely impacts my strength. I train sick about 90% of the time, and never alter my weights or workout.

Congrats ont he PR, buddy. Nice work.

Thanks man. I've noticed this too. It's usually my stamina that's affected more than anything.

CookAndrewB · 08-03-2009, 10:05 AM

Quote:

Originally Posted by stracin

Thanks man. I've noticed this too. It's usually my stamina that's affected more than anything.

Agreed. I can't go out and run when sick, but hitting a PR doesn't seem to be impacted.

stracin · 08-03-2009, 08:06 PM

Squats: 325x5, 345x3, 365x2, 385x1, 325x5 All PRs
Pullups: +75x5, +85x3, +95x2, +105x2, +75x5 That last Monday off helped these nicely!!
Bench: 300x3, 320x1, 275x5. I'm just going to reset this fricken thing now. Stupid bench.
T-Bar: 215x5, 235x3, 260x2, 285x1, 215x5 All felt very good

Ok, so I thought being sick last Monday and having an extra day off would help my bench along. Sadly mistaken. It's gone down so I'm going to reset. I hate resetting....All other lifts jumped nicely.

CookAndrewB · 08-04-2009, 08:53 AM

How many weeks have you missed on your bench?

What I find is that there is a period of inconsistency with PR's. I find that it plays out like this...

1. Hit a new PR
2. No loss of strength, but can't get back to PR. Come close, but no cigar.
3. Start to hit PR with conistency, but not able to progress.
4. Hit new PR... start cycle again.

What most people who have been training for a while seem to miss is that PR's tend to be less linear and more of an alignment of the stars. Right sleep, wind at your back, gods smiling... BAM, PR.

I never mistake a missed PR for a lack of progress.

stracin · 08-04-2009, 01:58 PM

I've missed 3 weeks of my full volume now. I managed a 300x5, bottom of pyramid, and a 340 1RM top of pyramid on separate weeks but it's getting them in the same workout together that I haven't managed.

This program has worked so well so fast that I've really gotten spoiled by new PRs and it's hard to put the weights down to periodize a bit. Instead I wind up reattempting and not getting anywhere. 350 is so close....

I'm going to start at 275 and get on my way again.

TexAss · 08-04-2009, 02:06 PM

Quote:

Originally Posted by CookAndrewB

What most people who have been training for a while seem to miss is that PR's tend to be less linear and more of an alignment of the stars. Right sleep, wind at your back, gods smiling... BAM, PR.

I'm doomed...

CookAndrewB · 08-04-2009, 02:45 PM

Quote:

Originally Posted by TexAss

I'm doomed...

No PR for you

stracin · 08-05-2009, 06:46 PM

DL: 405x3, 455x1, 495x1, 545x1 (PR) I'm almost there. I can't believe 6 plates will be my next goal.

SMP: 185x5, 195x3, 205x2, 215x1, 185x5. All PRs.

Rack Pulls: 495x2. My grip is fried right now. Not my forearms, actually my hands. I'm finally working again and the extra wear and tear on my hands plus the knurling of the bar today was too much. First time for everything I suppose.

Either way, two very big PRs for me. 185x5 on Standing Overhead Press is something I've long awaited for. I've almost got my 550 on deads too!

I'm still sitting at 195 as well. Now, if I could have these lifts at 185, that would be pretty sweet. I'm tempted to put on weight and shoot for a 600 deadlift however.

JasonDB · 08-06-2009, 06:42 AM

Subbed.

kitarpyar · 08-06-2009, 10:49 AM

subbed

stracin · 08-07-2009, 05:10 PM

BB Lunges: 60lbs, 5x16. :55 sec rest intervals
DB Rows: 55lb, 5x12. :55 sec rest int.
DB Bench: 55lbs, 5x12. :55 sec rest int.
DB side raises: 25lbs, 5x12, :55 again (hayooge improvement)
Pullover leg raises: 55lbs, 1x12 slow pace
OB side crunches: 55lbs, 1x12 each side

I definitely improved the entire workout. Shaved a clean 5 secs rest off of each exercise and felt good about it. There's a reason I only did one set of each ab/ob exercise; I got the worst ab cramp ever today. It was so intense that it was literally pulling me over, making it hard to breathe and put me on the verge of puking. I do get the occasional cramps on creatine but this was by far the worst. I am glad it's over. It lasted a very long 5 mins.

My weight is also slightly down. That's pretty fricken cool by me as long as my strength is up.

stracin · 08-10-2009, 06:28 PM

Squats: 335x5, 355x3, 375x2, 395x1, 335x5 All PRs. 10lb jump through entire pyramid
Pullups: 80x5, 90x3, 100x2, 110x1, 80x4, missed last rep. Will stay at 80 next week but move the other steps up.
Bench: 275x5, 290x3, 305x2, 315x1, 275x5. I'm at the beginning of a reset here so don't shank me on the low weight.
Sup. T-Bar: 225x5, 245x3, 265x2, 285x1, 225x5. I moved my bottom sets up and left my 1RM the same as last week.

I'm very happy about squats. 405 could be next week but I may do 400 just to stay safe. I hope the 10lb jump in squats doesn't affect my DL on Weds. I should be hitting my goal weight of 550. I'll get vid.