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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10-14-2007, 08:25 PM #31
2 day strength program
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10-17-2007, 01:46 AM #32
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10-20-2007, 03:10 AM #33
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10-23-2007, 07:27 PM #34
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11-12-2007, 01:06 PM #35
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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11-13-2007, 01:03 PM #36
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11-13-2007, 05:30 PM #37
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11-27-2007, 03:39 PM #38
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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12-14-2007, 11:30 PM #39
- Join Date: Jan 2007
- Location: Long Beach, California, United States
- Posts: 1,467
- Rep Power: 1306
another bench routine
http://www.impulseadventure.com/weights/bench-rick.html
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12-16-2007, 11:21 AM #40
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12-16-2007, 12:01 PM #41
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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12-18-2007, 12:20 AM #42
found by board member dirtpool:
Brad Gillingham Deadlift Routine
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12-18-2007, 02:49 AM #43
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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12-30-2007, 08:18 PM #44
The Evolution of Westside Barbell Training
credit goes to NJMalibu
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02-19-2008, 08:40 PM #45
- Join Date: Jan 2007
- Location: Long Beach, California, United States
- Posts: 1,467
- Rep Power: 1306
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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03-05-2008, 08:53 PM #46
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03-05-2008, 08:55 PM #47
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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03-13-2008, 07:40 PM #48
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04-07-2008, 08:30 PM #49
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04-07-2008, 08:31 PM #50
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04-07-2008, 09:00 PM #51
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04-08-2008, 10:44 AM #52
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04-09-2008, 01:29 PM #53
A Compendium of Mark Rippetoe's Novice/Intermediate Program Templates
by bango skank
http://forum.bodybuilding.com/showth...hp?p=145106171IG: @toadkillerdog
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09-02-2008, 01:37 PM #54
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12-27-2008, 08:06 AM #55
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12-27-2008, 09:48 AM #56
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12-27-2008, 07:40 PM #57
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01-03-2009, 09:30 AM #58
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01-20-2009, 06:24 PM #59
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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