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  1. #31
    Registered User mochi's Avatar
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    2 day strength program

    from IM:

    basically designed for those who have other physical activities to do (football, etc.) and still want to get some good weight training in.

    2-3 days rest between sessions, all work sets to/near failure

    Day One
    Press - warm-up: x5, x3 - work: x6
    Power Clean - warm-up: x5, x3 - work: x5
    Deadlift - warm-up: x5, x3 - work: x8
    Lat Pulldown (supinated grip) - 1x12, 1x6
    Shrug - 1x10, 1x8
    Manual neck, forearm work

    Day Two
    Squat - warm-up: x10, x5, x1 - work: x20
    Bench Press - warm-up: x5, x3 - work: x6
    Power Row - 1x10, 1x6
    Shrug - 1x10, 1x8
    Curl - 1x10, 1x6
    Manual neck, forearm work

    although i haven't tried this program yet, i'd guess that it would be best suited for someone who already has a good amount of weight training experience, as it seems this program will be best for maintaining strength, and maybe not for gaining a whole lot.

    if anyone tries this program out, please let me know how it works out for you
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  2. #32
    Broad Man Mesomorphus's Avatar
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    Very Useful Thread.
    Great Work Mochi.
    The less power a man has, the more he likes to use it.
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  3. #33
    Registered User mochi's Avatar
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  4. #34
    Pressin' Parson holbee's Avatar
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    Great thread. I really appreciate having all of the links in one place. Thanks for the work.
    Log: http://forum.bodybuilding.com/showthread.php?t=124348591

    Musclespeed rocks!
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  5. #35
    Registered User James456's Avatar
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    Sheiko Programmes again

    http://web.archive.org/web/200604280...rg/workout.htm

    I havent looked these yet but i think might be different to one on EliteFTS
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  6. #36
    Registered User mochi's Avatar
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    Originally Posted by James456 View Post
    http://web.archive.org/web/200604280...rg/workout.htm

    I havent looked these yet but i think might be different to one on EliteFTS
    reps, although i don't have excel, whoever does will get some use out of that link
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  7. #37
    Registered User daYDreAmErX's Avatar
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    One of the best thread, repped.
    Government is for slaves
    Free men govern themselves

    BJJ + Navy log:
    http://forum.bodybuilding.com/showthread.php?t=164870361
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  8. #38
    Registered User James456's Avatar
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    Ed Coane Full linear Periodization Routines

    4 Days a week

    http://www.deepsquatter.com/strength...NE/coanpln.htm

    5 Days a week

    http://www.deepsquatter.com/strength.../coan2plan.htm

    Also if you ever feel like killing yourself one day here one of Kazmier Cycles

    http://www.bodybuildingforyou.com/fo...r-routine.html
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  9. #39
    Biggus Pennus aaaaa55555's Avatar
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  10. #40
    Registered User dantheman04's Avatar
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    im going to do the kazmier cycle after im done th coan/phillipe and ed coan bench and i im back to regular training for a couple weeks
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  11. #41
    Registered User John Prophet's Avatar
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    ahah...ive got plenty of routine links

    here is one that is supposedly from Russian sports scientist Verkhoshansky but who knows if it really is. In any case its good basic Russian ideas

    http://web.archive.org/web/200604271...reComrade.html

    Its labeled as a "squat peaking routine" but I dont see why it wouldnt be fine for bench also.
    "Humility comes before honor"
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  12. #42
    Registered User mochi's Avatar
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    found by board member dirtpool:

    Brad Gillingham Deadlift Routine
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  13. #43
    Registered User mochi's Avatar
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    Consolidated into one giant post..

    PL Programs/Calculators

    5x5

    Bill Starr Intermediate 5x5 (elitemadcow?s)

    Bill Starr Advanced 5x5 (elitemadcow?s)

    5x5 Workout Generator (java)

    5x5 Workout (excel)


    Brad Gillingham Deadlift

    Brad Gillingham Deadlift Routine (from PL USA)

    Brad Gillingham Deadlift Routine (Jackal's)

    Brad Gillingham Deadlift Routine (DragonDoor)


    Ed Coan Peaking Routines

    Calculator Based on Peaking by Ed Coan

    DeepSquatters' 4 day a week Coan program

    DeepSquatters' 5 day a week Coan program

    Ed Coan Bench Program

    Ed Coan Bench Routine (with PBN) by Iron Dungeon


    Coan/Phillipi Deadlift

    Coan/Phillipi Calculator


    Iron Dungeon

    Iron Dungeon's 6 session (2 part) Bench Cycle


    Kazmaier Cycle

    Kazmaier Bench Cycle


    Ryan Kennelly Bench Cycle(s)

    Kennelly Bench Thread by StrongInChrist


    Russian Programs

    Russian Training Routine (3 days per week)

    6 week Squat Peaking cycle (works)

    6 Week Squat Peaking Cycle (excel)

    9 Week Three Lift Russian Peaking Cycle (java)

    9 Week Three Lift Russian Peaking Cycle (excel)


    Shieko

    Shieko By EliteFTS

    http://www.joeskopec.com/borisp.xls

    http://www.joeskopec.com/borisc.xls


    Smolov

    Smolov Calculator

    Explanation of Smolov

    Smolov FAQ


    Westside Barbell (Conjugated Periodization)

    Basic explanation of Westside Principles

    Westside Max Effort and Assistance Movements

    Working with the Standard Template

    9 Week Sample Westside Routine

    WSB (shirtless) DE Bench Calculator

    Three-Week WSB DE Box Squat Cycles Calculator

    Five-Week WSB DE Box Squat Cycle Calculator

    Westside For Skinny Bastards (Version I - The Original)

    Westside For Skinny Bastards (Version II - Sport Specific/Strongman)

    Westside For Skinny Bastards (Version III, Further Modified)


    Yuri Verkoshansky

    Verkoshansky 6 week Squat Program


    Strongman Primers and Articles

    Strongman Basic Primer (great for beginners)

    Training for Strongman Events - Part 1 by Corey St. Clair

    Training for Strongman Events - Part 2 by Corey St. Clair

    Training for Strongman Events - Part 3 by Corey St. Clair

    Strongman Training 101 Part 1 (elitefts)

    Strongman Training 101 Part 2 (elitefts)

    A Beginners Guide to Strongman Training (actually more of an equipment overview) (elitefts)

    Training with the Log by CJ Murphy

    Training for Stones (DieselCrew)

    Strongman Training: Look Outside the Box

    How to make your own Stones

    (another) How to make your own Stones

    (and another) How to make your own Stones


    GPP

    GPP by Louie Simmons

    GPP by EliteFTS

    GPP by DragonDoor

    GPP by T-Nation

    GPP by GetStrength

    Sledgehammer GPP (Intensity Magazine) Part 1

    Sledgehammer GPP (Intensity Magazine) Part 2

    Sledgehammer GPP (Intensity Magazine) Part 3

    Sledgehammer GPP (Intensity Magazine) Part 4

    Sledgehammer GPP (Intensity Magazine) Part 5

    Sledgehammer GPP (Intensity Magazine) Part 6

    Sledgehammer GPP (Intensity Magazine) Part 7


    Other programs/routines

    Full Rippetoes Write Up by kethnaab

    Two-Day per week workout from IronMind



    *all credit goes to Tsampa.org, joeskopec.com, elitemadcow, EliteFTS, DragonDoor, Iron Dungeon, posters at bb.com, or whatever site it links to
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  14. #44
    Registered User mochi's Avatar
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  15. #45
    Biggus Pennus aaaaa55555's Avatar
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    the russian training routine under russian programs can now be found at

    http://web.archive.org/web/200704021...18/russian.htm

    i guess his site got taken down
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  16. #46
    U mad? MidwestMonster's Avatar
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    Request: MM2K Bench Program
    United States Air Force DEP - BMT 10 Aug 09
    "Hitler built a fortress around Europe, but he forgot to put a roof on it."

    Military PT Log
    http://forum.bodybuilding.com/showthread.php?t=109105731

    Mizzou Football: 8/30, Home v. Illinois
    Tarheel Basketball: N/A
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  17. #47
    Registered User smitsky's Avatar
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    Originally Posted by MidwestMonster View Post
    Request: MM2K Bench Program
    MM2K Link: http://www.geocities.com/~slopitch/mm2k/
    Bench (raw): 325 lbs. X 1
    Incline Bench Press (raw): 225 lbs. X 8
    Squat (single ply): 355 lbs. X 3
    Deadlift (single ply): 441 lbs. X 1
    Powerlifting Total (single ply): 1116 lbs.
    Barbell Curl: 140 lbs. X 1
    Standing Military Press: 190 lbs. X 1
    Weighted Dips: BW + 110 lbs. X 3
    Weighted Pullups: BW + 90 lbs. X 1
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  18. #48
    Registered User evilneon95's Avatar
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    Cool

    Very good read!
    Body Weigh-210Lbs
    Squat-610Lx1 (barbell)
    bench-335x1
    Deadlift-500x1
    As of Mar 10/2008
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  19. #49
    Improve Yourself. Dragk913's Avatar
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    Day One
    Press - warm-up: x5, x3 - work: x6
    When you say "Press", are we talking bench press?
    Sorry, I'm a n00b =/
    I do what I want.

    1Rep Maxes @165lbs:
    S: 275lbs
    B: 250lbs
    D: 405lbs
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  20. #50
    Registered User mochi's Avatar
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    Originally Posted by Dragk913 View Post
    Day One
    Press - warm-up: x5, x3 - work: x6

    When you say "Press", are we talking bench press?
    Sorry, I'm a n00b =/
    probably standing overhead press (there's 'bench press' in day two)
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  21. #51
    Improve Yourself. Dragk913's Avatar
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    Originally Posted by mochi View Post
    probably standing overhead press (there's 'bench press' in day two)
    Alright, thanks. I misread it somehow and thought it had Squatting twice, so maybe Benching twice too.
    Last edited by Dragk913; 04-07-2008 at 10:23 PM.
    I do what I want.

    1Rep Maxes @165lbs:
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  22. #52
    Registered User greatestathlete's Avatar
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    Great Infomation
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  23. #53
    Silverbar IronAbrams's Avatar
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    A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates
    by bango skank

    http://forum.bodybuilding.com/showth...hp?p=145106171
    Meet PRs 430/285/525, Gym 440/295/550

    "It's terrifying when you're too stupid to know who's dumb." - Joe Rogan
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  24. #54
    Registered User mochi's Avatar
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  25. #55
    Broad Man Mesomorphus's Avatar
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    I have started Bill Star 5x5 inter.. program, what squat should I do Full squat or Squat (just parallel to floor).
    Last edited by Mesomorphus; 12-27-2008 at 09:14 AM.
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  26. #56
    Registered User Highlander541's Avatar
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    Read the program, it say full olympic style squats. Run it as is.
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  27. #57
    Broad Man Mesomorphus's Avatar
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    Thanx Bro.
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  28. #58
    Registered User heathershubby's Avatar
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    Thumbs up

    Great Thread
    Had GBS Jan 12 need to get down to 435lbs for the surgery to be safe

    Jan 1st 2009 495lbs
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    Nov 9th 460lbs
    Jan 18th 427lbs
    March 20th 393lbs
    Oct 1st 339lbs
    Nov 19th 325lbs (-170lbs)
    July/2012/ 300lbs even
    Weightloss/Workout/Recomp Log

    http://forum.bodybuilding.com/showthread.php?t=123405541
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  29. #59
    Registered User J.I.Serrano's Avatar
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    dont really get the dynamic effort for The Periodization Bible

    i want to start doing this kind of lifting and i want to make my own routine but i dont get how the dynamic effort works can some one explain it to me. thanks to anyone that can help.


    Here's the website:

    http://www.t-nation.com/free_online_...F5FB07E0.hydra
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