Needing of a good strength program

[amphibianvoice]

I've been lifting consistently for about a year now.
I'm in need of a strength program that I can lift about 3 times a week
which will improve my athleticism for basketball and volleyball.
My stats are :
Squat - 260 / 1rep max
Dead lift- 290/ 1 rep max
Bench - 165/ 1 rep max

I've been on starting strength for six months and I stopped progressing.
I've also been on candito training 6 week program for 15 weeks but I'm sick of
working out 5 times a week with such high volume. It's getting dull and I had to reset my max couple of times.

[Justin.Martin]

I've been lifting consistently for about a year now.
I'm in need of a strength program that I can lift about 3 times a week
which will improve my athleticism for basketball and volleyball.
My stats are :
Squat - 260 / 1rep max
Dead lift- 290/ 1 rep max
Bench - 165/ 1 rep max

I've been on starting strength for six months and I stopped progressing.
I've also been on candito training 6 week program for 15 weeks but I'm sick of
working out 5 times a week with such high volume. It's getting dull and I had to reset my max couple of times.

if you are looking to gain strength and train for athletics you might want to check out the Juggernaut Method by Chad Wesley Smith.

[tonenotbulk]

I used to play both those sports and sometimes ran madcow 5x5 at the same time. You lift three times per week and the volume is relatively low, so it might be a good fit. As for being 'dull' and lowering the weights to break plateaus, that might be unavoidable for you in strength training. Good programs stick to a core group of exercises, and no one can make linear progress forever.

My vertical was always the highest when my squat was strong--at 5'6" with a 7' standing reach I could grab a basketball rim with a running start. In my opinion, stick to high bar squats because they have more carryover to athletics than low bar.

If you're serious about those sports, though, you might want to look into getting sport-specific strength and conditioning coaching.

[amphibianvoice]

I used to play both those sports and sometimes ran madcow 5x5 at the same time. You lift three times per week and the volume is relatively low, so it might be a good fit. As for being 'dull' and lowering the weights to break plateaus, that might be unavoidable for you in strength training. Good programs stick to a core group of exercises, and no one can make linear progress forever.

My vertical was always the highest when my squat was strong--at 5'6" with a 7' standing reach I could grab a basketball rim with a running start. In my opinion, stick to high bar squats because they have more carryover to athletics than low bar.

If you're serious about those sports, though, you might want to look into getting sport-specific strength and conditioning coaching.

5 x 5 sounds like a lot of volume. Doing 5 rep max sets for squats seems unbearable especially when I could barely survive the 3x5 in Starting Strength.. I know what you mean though. I can dunk with a smaller basketball.(grip weakness) As for the progression, I just want a 3 day a week program so I won't miss any workouts.

if you are looking to gain strength and train for athletics you might want to check out the Juggernaut Method by Chad Wesley Smith.

I'm having a little trouble finding this program... is it 5/3/1 by Chad wesley Smith?

[tonenotbulk]

5 x 5 sounds like a lot of volume. Doing 5 rep max sets for squats seems unbearable especially when I could barely survive the 3x5 in Starting Strength.. I know what you mean though. I can dunk with a smaller basketball.(grip weakness) As for the progression, I just want a 3 day a week program so I won't miss any workouts.

Well, the 5x5 under madcow isn't as much as it seems because the sets ramp up. I.e. let's say your top set is 225x5. Your Monday squats might look like this:

125x5
150x5
175x5
200x5
225x5

So really, only the top two sets will be taxing to any degree. And you can intentionally underestimate your starting "5-rep max" to help avoid burning out too quickly. For example, you could use 205x5 or even 185x5 to start out with. It might feel like you're not pushing yourself to the limit, but that doesn't mean you're not getting stronger.

[JohnnyRingo350]

6'1" 160.

[GoodGeneticsPls]

Dunno why you'd do a program as advanced as Candito's 6 week. In fact, you'd probably be well suited for his linear program.

[IronAddict1775]

6'1 160 lbs


Eat more brah

[Bballer99]

Johnny Candito's Linear Program. Nice balanced strength routine with 3 templates for technique, speed, and hyperthrophy

http://www.canditotraininghq.com/fre...ngth-programs/

[Bballer99]

Dunno why you'd do a program as advanced as Candito's 6 week. In fact, you'd probably be well suited for his linear program.

repped for same answer

[amphibianvoice]

6'1" 160.

irrelevant and unhelpful

Johnny Candito's Linear Program. Nice balanced strength routine with 3 templates for technique, speed, and hyperthrophy

http://www.canditotraininghq.com/fre...ngth-programs/

I'm either going to do this or madcows. madcows seems confusing and I read that you're suppose to overreach and fail and reset which I don't like the idea of.

Dunno why you'd do a program as advanced as Candito's 6 week. In fact, you'd probably be well suited for his linear program.

It's not so advanced as one might think. Plus I gained lots of strength from it. But lost some by slacking

[Justin.Martin]

5 x 5 sounds like a lot of volume. Doing 5 rep max sets for squats seems unbearable especially when I could barely survive the 3x5 in Starting Strength.. I know what you mean though. I can dunk with a smaller basketball.(grip weakness) As for the progression, I just want a 3 day a week program so I won't miss any workouts.



I'm having a little trouble finding this program... is it 5/3/1 by Chad wesley Smith?

OP here you go:

http://www.jtsstrength.com/store/the...ut-method-2-0/

[phrali]

irrelevant and unhelpful

Actually completely relevant and helpful. 6'1" 160 is basically a toothpick.

None of these programs are going to get you strong unless you gain some weight.

[GoodGeneticsPls]

It's not so advanced as one might think. Plus I gained lots of strength from it. But lost some by slacking

If you have the ability to progress on a weekly basis, it doesn't really make sense to be doing a program where you're not progressing on a weekly basis.

[Ownster8932]

I'm either going to do this or madcows. madcows seems confusing and I read that you're suppose to overreach and fail and reset which I don't like the idea of.

Madcows as written is garbage IMO. I've been using it recently as a basic template for bench/incline. If you decide to use it, I highly suggest using the following modifications that I have been using myself:

1) Start significantly lower: saying you could do 135x5, then I would use like 95-100 starting out.

2) On your top set, rep it out. I've been using the max of 8 reps on 3 rep day and 10 reps on 5 rep day.

3) Make the drop set on 3-rep day pause reps and try for 10.

4) I do bench and incline on the same day on one day of the week and bench with OHP on the second bench day.

5) Make sure you are doing some shoulder work.

As written, I legit think Madcows is the most useless and waste of time routine I've ever done. I used it for squats as written and straight up stalled a few weeks in. With my modifications and using it for bench/incline I've gone through 10 weeks and still chugging along.

[JohnnyRingo350]

Madcows as written is garbage IMO. I've been using it recently as a basic template for bench/incline. If you decide to use it, I highly suggest using the following modifications that I have been using myself:

1) Start significantly lower: saying you could do 135x5, then I would use like 95-100 starting out.

2) On your top set, rep it out. I've been using the max of 8 reps on 3 rep day and 10 reps on 5 rep day.

3) Make the drop set on 3-rep day pause reps and try for 10.

4) I do bench and incline on the same day on one day of the week and bench with OHP on the second bench day.

5) Make sure you are doing some shoulder work.

As written, I legit think Madcows is the most useless and waste of time routine I've ever done. I used it for squats as written and straight up stalled a few weeks in. With my modifications and using it for bench/incline I've gone through 10 weeks and still chugging along.

[amphibianvoice]

Madcows as written is garbage IMO. I've been using it recently as a basic template for bench/incline. If you decide to use it, I highly suggest using the following modifications that I have been using myself:

1) Start significantly lower: saying you could do 135x5, then I would use like 95-100 starting out.

2) On your top set, rep it out. I've been using the max of 8 reps on 3 rep day and 10 reps on 5 rep day.

3) Make the drop set on 3-rep day pause reps and try for 10.

4) I do bench and incline on the same day on one day of the week and bench with OHP on the second bench day.

5) Make sure you are doing some shoulder work.

As written, I legit think Madcows is the most useless and waste of time routine I've ever done. I used it for squats as written and straight up stalled a few weeks in. With my modifications and using it for bench/incline I've gone through 10 weeks and still chugging along.

Wow that made it more confusing.

If you have the ability to progress on a weekly basis, it doesn't really make sense to be doing a program where you're not progressing on a weekly basis.

Well I was on Starting Strength a non cyclical program and progress stopped and I had to reset multiple times.



Thanks for all replies everyone. I think I'll do the Candito linear program. Cheers!

[amphibianvoice]

Actually completely relevant and helpful. 6'1" 160 is basically a toothpick.

None of these programs are going to get you strong unless you gain some weight.

Yes I am aware of the fact that I need to gain weight to get strong. That's common sense and I am gaining weight. I was 130lbs couple of months back. Also I've been on this forum for two years. Posting someone's height and weight is not advice and was definitely not helpful. I know how much I weigh, thank you.

[theboiflip]

tbh i really think you should still follow a linear program like starting strength with your current lifts.

just make sure you get enough calories/sleep for recovery to break that plateau.

but if you really want to change programs wendler's 5/3/1 is a popular option, but your gains will be much slower.