First Post

[I-beam]

Your age: 17
Your height and weight: 6' 187lbs-190lbs
Your Body fat %: 16-17%
How long you have been training: 8 months
Your goals: Primary stregnth, secondary mass
A breakdown of your current routine (Including split, exercises, sets and reps) n/a finished rippetoes 2 monthes ago, been in limbo with other life matters back to training
Have you made gains on this routine, and if so in what way (Heavier weights / mass) got a lot stronger, and gained a little over 15lbs
What is your diet like: no specifics, 4000cal+ 1.5x bw/g protein and carbs moderate fats (olive oil, peanut butter, fish oils) diets pretty easy for me, just eat big, lots of milk, eggs, meat, bread the basics
Have / are you taking any supplements and/or anabolic agents (optional): ON Whey Protein

Squat: 300 single ASS 2 GRASS (as reffered from this site)
Bench: 190 single
Deadlift: 315 single, conventional
Rows (deweighted each rep): 165x5
Military press: 120x5
Dip: 17xbw
Chinups: 6xbw

Which routine would you prescribe me, any other info need just ask, thank you in advanced, and I'm off to eat meal#5

[ryanthestark]

why not stick with Riptoes, if youve made good gains? You could look in to the 5x5 program, a lot of people move on to that after riptoe. I like to design my own w/o so I can make decisions on lacking body parts and in general keep everything balanced

[VikingMan]

Hey, a sensible newb post.

reps.

An Upper lower, push pull, or 5X5 would work quite well for you.

Nice lifts.

[I-beam]

why not stick with Riptoes, if youve made good gains? You could look in to the 5x5 program, a lot of people move on to that after riptoe. I like to design my own w/o so I can make decisions on lacking body parts and in general keep everything balanced

I honestly cannot handle heavy squating 3x a week any more, and I don't want to do the 5x5 quite yet because I like the volume (straight sets), and the 5x5 uses ramping weights just don't like that

And thanks VikingMan

[ryanthestark]

Do you have a pretty good understanding of different w/o? You could probably set up a program for yourself based on your specific needs/strengths & weakness', just remember to include lots of compound movements. I do a Chest/Shoulders/Tri & Legs/Back/Bi's split 2x a week comprised of all compound movements, with iso's tossed in at end based on how I feel each w/o.

It seems you have a pretty strong grasp on the basics, so you might be best to either A: research the routines listed by Viking as well as some of the programs on the stickies and making a decision that way. or B: use you knowledge to design a program for yourself, since noone here is going to know you or what you need better than yourself, and use the forum for additional information.

[VikingMan]

I honestly cannot handle heavy squating 3x a week any more, and I don't want to do the 5x5 quite yet because I like the volume (straight sets), and the 5x5 uses ramping weights just don't like that

And thanks VikingMan

Well, the ramping weight are going to provide an aspect to your training that has to this point been lacking, higher intensity. So if you wanted to set something up yourself, it wouldn't be that hard to do. Have one session per week devoted to the workload/volume stuff you like, then one session devoted to higher intensity, peaking to a PR set. EXCELLENT means of achieving good progression. The higher intensity of the ramped sets makes strength gains in your straight sets easier. You could easily take the Rippetoe template, take out one squat session a week, do the alternating workload and intensity thing, tweak a few things here and there, and have something QUITE workable.

It's obviously not Rippetoe's Starting Strength anymore, but it would work well.

[I-beam]

possibly something like the advanced 5x5? with a lot less deloading though considering I'm still in the beginner/intermedieate range, I could probably still squat 3x a week with the 20% less on wednesday

[Short One]

possibly something like the advanced 5x5? with a lot less deloading though considering I'm still in the beginner/intermedieate range, I could probably still squat 3x a week with the 20% less on wednesday

I think you might bite off more than you can chew with the advanced 5x5.

I'd suggest for you either:
- HST (though you'll still be squating 3x per week).
- ABBH by Chad Waterbury. I'm doing that now, and I've got a little more weight time than yourself.. Check out my journal for details.

ABBH will be at worst 1x squating per 8 days. It's nice and simple, and quick, and a little higher volume
Have a read over my first post in my journal, and check out the links. It comes highly recommended.

[I-beam]

maybe something like

Workout A (Intensity)
Squat 5x5 (ramping weight)
Bench 5x5 (ramping weight)
Vertical Pull (I'll ramp the weight, once I can do weight, for now I'll stay with volume on chins/ pullups)

Workout B (volume)
Deadlift 3x5 (straight sets)
Military 3x5 (straight sets)
Rows (deweighted each rep) 3x5 (straight sets)

Workout C (volume)
Squat 3x5 (straight sets)
Bench 3x5 (straight sets)
Vertical Pull (once again I'll add weight once I can)

Workout D (Intensity)
Deadlift 5x5 (ramping weights)
Military 5x5 (ramping weights)
Row (deweighted each rep) 5x5 (ramping weights)

done on a mon/wed/fri schedule
any concerns with this?

[I-beam]

I think you might bite off more than you can chew with the advanced 5x5.

I'd suggest for you either:
- HST (though you'll still be squating 3x per week).
- ABBH by Chad Waterbury. I'm doing that now, and I've got a little more weight time than yourself.. Check out my journal for details.

ABBH will be at worst 1x squating per 8 days. It's nice and simple, and quick, and a little higher volume
Have a read over my first post in my journal, and check out the links. It comes highly recommended.

thanks bro, I was thinking something similar to that originally (Upper/Lower) plus I only get 1 hour in the gym (its free) so I don't exactly all the time in the world