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  1. #1
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    **Rate my program

    Sunday:
    Box squat 5x2
    Overhead press 3x3
    Weighted Chin up 6x5
    Incline Press 8x3
    Bench Press 3x3
    Rackpull 10x3
    Shrugs 5x5
    Facepulls 3x10
    Weighted Crunches 6x10

    Tuesday:
    Box squat 5x2
    Trapbar Deadlift 5x2
    Split and Jerk 5x2
    Weighted Pull up 6x5
    Cable Rows 2x10
    Incline press 3x3
    Rackpulls 5x3
    Shrugs 3x5
    Weighted crunches 6x10

    Friday:
    Box squat 5x2
    Trapbar deadlift 5x2
    DB Overhead press 6x6
    Weighted Pull Up/Lat Pulldown 8x5
    Incline Press 3x5
    Bench Press 3x5
    Rackpull 8x3
    Shrugs 3x5
    Facepulls 3x10
    Weighted Crunches 6x10

    I do rackpulls ABOVE the knee. I've been training for about 1 year. I dont want a huge chest. and I do MMA for fun on the side. Also i'm cutting currently 166-168lbs trying to get down to the 150s before I bulk.

    Incline press: 185x5
    Benchpress: 185x5
    Squat 315x5
    Trapbar deadlift 330x5
    Overhead press 135x4
    Last edited by lazy408; 06-08-2018 at 06:15 PM.

  2. #2
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    What's the progression plan? periodisation? failure/stalling protocols?

    Why box Squats and not regular? Unless you plan on lifting in gear I don't see the logic.

    Same could but said of split jerk if you don't plan on oly lifitng.


    OVerall way to much pressing and "rack pulls" above the knee are just a ridiculous ego trip lift.


    Judging by this you are not close to a position where you can run your own program
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  3. #3
    I can do this all day Farley1324's Avatar
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  4. #4
    Banned lazy408's Avatar
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    Originally Posted by WolfRose7 View Post
    What's the progression plan? periodisation? failure/stalling protocols?

    Why box Squats and not regular? Unless you plan on lifting in gear I don't see the logic.

    Same could but said of split jerk if you don't plan on oly lifitng.


    OVerall way to much pressing and "rack pulls" above the knee are just a ridiculous ego trip lift.


    Judging by this you are not close to a position where you can run your own program
    I'm running undulating periodization different percentages for different days. I like box squats because it has a pause and I can use explosion for the concentric portion (when you stand up). I just do the split and jerk for fun cause I think push presses are boring and I do it to raise my OHP. I just add weight 10-20lbs every 3 weeks or so. I think my pressing volume is very low compared to other programs out there unless youre running starting strength.

  5. #5
    Banned lazy408's Avatar
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    none of those programs focus on growing the upper traps. i'm not into calves/arms. the only one that's kind of flexible is SS because I know you can choose your isolation movement. however I dont feel theres enough emphasis or volume to maximize growth. thanks though i've lost about ~20 pounds using MyFitnessPal its an awesome app.

  6. #6
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    Originally Posted by lazy408 View Post
    Sunday:
    Box squat 5x2
    Overhead press 3x3
    Weighted Chin up 6x5
    Incline Press 8x3
    Bench Press 3x3
    Rackpull 10x3
    Shrugs 5x5
    Facepulls 3x10
    Weighted Crunches 6x10

    Tuesday:
    Box squat 5x2
    Trapbar Deadlift 5x2
    Split and Jerk 5x2
    Weighted Pull up 6x5
    Cable Rows 2x10
    Incline press 3x3
    Rackpulls 5x3
    Shrugs 3x5
    Weighted crunches 6x10

    Friday:
    Box squat 5x2
    Trapbar deadlift 5x2
    DB Overhead press 6x6
    Weighted Pull Up/Lat Pulldown 8x5
    Incline Press 3x5
    Bench Press 3x5
    Rackpull 8x3
    Shrugs 3x5
    Facepulls 3x10
    Weighted Crunches 6x10

    I do rackpulls ABOVE the knee. I've been training for about 1 year. I dont want a huge chest. and I do MMA for fun on the side. Also i'm cutting currently 166-168lbs trying to get down to the 150s before I bulk.

    Incline press: 185x5
    Benchpress: 185x5
    Squat 315x5
    Trapbar deadlift 330x5
    Overhead press 135x4
    Trap deadlift
    Ohp
    Box squat
    Weighted chins

    Those are all awesome lifts if you build your program around it youll do great.

  7. #7
    Registered User TheViking1992's Avatar
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    Originally Posted by lazy408 View Post
    Sunday:
    Box squat 5x2
    Overhead press 3x3
    Weighted Chin up 6x5
    Incline Press 8x3
    Bench Press 3x3
    Rackpull 10x3
    Shrugs 5x5
    Facepulls 3x10
    Weighted Crunches 6x10

    39 sets a day, 14 sets of pressing, 9 sets of pulling and 5 sets of quad focused leg work and no hamstring work

    Tuesday:
    Box squat 5x2
    Trapbar Deadlift 5x2
    Split and Jerk 5x2
    Weighted Pull up 6x5
    Cable Rows 2x10
    Incline press 3x3
    Rackpulls 5x3
    Shrugs 3x5
    Weighted crunches 6x10

    40 sets a day, 8 sets of pressing, 8 sets of pulling, 10 sets of quad focused leg work and no hamstring work

    Friday:
    Box squat 5x2
    Trapbar deadlift 5x2
    DB Overhead press 6x6
    Weighted Pull Up/Lat Pulldown 8x5
    Incline Press 3x5
    Bench Press 3x5
    Rackpull 8x3
    Shrugs 3x5
    Facepulls 3x10
    Weighted Crunches 6x10

    50 sets a day, 12 sets of pressing, 11 sets of pulling, 10 sets of quad focused leg work and no hamstring work
    Holy fúcking shít... this is one of the worst programs I've ever seen. Just the retarded amount of volume... you must spend 4-5 hours in the gym per session, if you're doing this with any real intensity.

    The overall balance is complete shít, I'm surprised you haven't gone through knee surgery yet, since there's no hamstring work.

    And the stupid amount of upper trap work is a waste of time. Above the knee rack pulls is a useless exercise, shrugs are ok at higher rep ranges, but heavy farmer carries would blow both out of the water. And you have no lower trap or rhomboid work to balance it out.

  8. #8
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    Originally Posted by TheViking1992 View Post
    Holy fúcking shít... this is one of the worst programs I've ever seen. Just the retarded amount of volume... you must spend 4-5 hours in the gym per session, if you're doing this with any real intensity.

    The overall balance is complete shít, I'm surprised you haven't gone through knee surgery yet, since there's no hamstring work.

    And the stupid amount of upper trap work is a waste of time. Above the knee rack pulls is a useless exercise, shrugs are ok at higher rep ranges, but heavy farmer carries would blow both out of the water. And you have no lower trap or rhomboid work to balance it out.
    Just out of curiosity. Trap bar deadlift is a hip hinge movement but a quad dominant movement? vs oly bar dead lift which is ham and hip? I only ask because i have a buddy that can't back squat and needs another quad dom exercise. Where is thegymjim when you need him.

    p.s. get on a real program. look at the stickies. and your not a snowflake.

  9. #9
    I can do this all day Farley1324's Avatar
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    Originally Posted by maddog352002 View Post
    Just out of curiosity. Trap bar deadlift is a hip hinge movement but a quad dominant movement? vs oly bar dead lift which is ham and hip? I only ask because i have a buddy that can't back squat and needs another quad dom exercise. Where is thegymjim when you need him.

    p.s. get on a real program. look at the stickies. and your not a snowflake.
    https://www.strongerbyscience.com/trap-bar-deadlifts/

  10. #10
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    Originally Posted by maddog352002 View Post
    Just out of curiosity. Trap bar deadlift is a hip hinge movement but a quad dominant movement? vs oly bar dead lift which is ham and hip? I only ask because i have a buddy that can't back squat and needs another quad dom exercise.
    Take a look at the Zercher squat variation.



    OP's ideal physique:


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    COOL. So along with front squat and leg press it's a good one. Based on those numbers he should stop traditional deadlifts and do this instead and then bring in another lighter ham dominate exercise like a power or hang clean. Maybe not. i like those is a RDL or other lighter ham one better.
    Last edited by maddog352002; 06-08-2018 at 08:14 PM.

  12. #12
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    Originally Posted by TheViking1992 View Post
    Holy fúcking shít... this is one of the worst programs I've ever seen. Just the retarded amount of volume... you must spend 4-5 hours in the gym per session, if you're doing this with any real intensity.

    The overall balance is complete shít, I'm surprised you haven't gone through knee surgery yet, since there's no hamstring work.

    And the stupid amount of upper trap work is a waste of time. Above the knee rack pulls is a useless exercise, shrugs are ok at higher rep ranges, but heavy farmer carries would blow both out of the water. And you have no lower trap or rhomboid work to balance it out.
    Its an undulating periodization I do different RP's (RP refers to the relative intensity to a percentage of your 1 rep max) for each day the intensity is not the same; I focus on total volume instead of # of sets. The reason I do high sets and low reps is because of the different intensities on all 3 days of the programming.. its easier to recover from than following a standard static linear progression program since i'm also doing other endeavors like MMA (for fun). Facepulls work the mid and lower traps. Trap bar deadlift and Rackpulls also hit the traps. If I had changed the shrugs to curls or tricep extensions I feel like you would not feel the same about the "useless upper trap work" think about it for a second.. most programs focus on arms for their isolation work i'm not looking to isolate my arms because they get enough stimulation with other compound movements but traps don't. But thanks for your opinion just explaining a little bit more of what undulating periodization is since its not too common.

  13. #13
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    Originally Posted by lazy408 View Post
    Its an undulating periodization I do different RP's (RP refers to the relative intensity to a percentage of your 1 rep max) for each day the intensity is not the same; I focus on total volume instead of # of sets. The reason I do high sets and low reps is because of the different intensities on all 3 days of the programming.. its easier to recover from than following a standard static linear progression program since i'm also doing other endeavors like MMA (for fun). Facepulls work the mid and lower traps. Trap bar deadlift and Rackpulls also hit the traps. If I had changed the shrugs to curls or tricep extensions I feel like you would not feel the same about the "useless upper trap work" think about it for a second.. most programs focus on arms for their isolation work i'm not looking to isolate my arms because they get enough stimulation with other compound movements but traps don't. But thanks for your opinion just explaining a little bit more of what undulating periodization is since its not too common.
    I don't think you are going to impress them by undulating anything. The balance is ****. MMA doesn't excuse a non existent postural chain. I wrestled and did a smidge of judo/getting punched in the face and the ability to pull was always more important than the ability to push.

  14. #14
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    Originally Posted by maddog352002 View Post
    I don't think you are going to impress them by undulating anything. The balance is ****. MMA doesn't excuse a non existent postural chain. I wrestled and did a smidge of judo/getting punched in the face and the ability to pull was always more important than the ability to push.
    How would you balance a program for me that's similar to mine right now that will allow me to recover if I wrestle, bjj, box, muay thai about 3-4 days a week 3 times a day. would you stick to linear periodization, undulating, concurrent? static sets/ramp sets? enlighten me i'm new.

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    Originally Posted by lazy408 View Post
    How would you balance a program for me that's similar to mine right now that will allow me to recover if I wrestle, bjj, box, muay thai about 3-4 days a week 3 times a day. would you stick to linear periodization, undulating, concurrent? static sets/ramp sets? enlighten me i'm new.
    Sorry buddy. Your periodization will be off season and on season. You need to decide when you're going to gain and when your going to train hard. None of that excuses light back and ham training.

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    I can do this all day Farley1324's Avatar
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    Originally Posted by lazy408 View Post
    How would you balance a program for me that's similar to mine right now that will allow me to recover if I wrestle, bjj, box, muay thai about 3-4 days a week 3 times a day. would you stick to linear periodization, undulating, concurrent? static sets/ramp sets? enlighten me i'm new.
    Consider a starr-esque heavy/light/medium for maintenance when you are pushing physical practice for the other stuff.

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    Originally Posted by maddog352002 View Post
    Sorry buddy. Your periodization will be off season and on season. You need to decide when you're going to gain and when your going to train hard. None of that excuses light back and ham training.
    yeah i'm in the off season right now. ill be trying to make gains soon. I dont do traditional deadlifts but that doesn't mean my back training is light.. deadlifting has less carry over than a trap bar dead lift in terms of wrestling. squatting works the hamstrings as well.. off season works ok with undulating as well it stalls less than linear periodization meaning more volume and more volume is more growth (obviously until a certain point). Any other suggestions?

  18. #18
    Registered User rsid97's Avatar
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    Originally Posted by lazy408 View Post
    Any other suggestions?
    Okay, I got to interject here since this has been going on for several replies across two threads now. Why do you want suggestions when you're not willing to change or implement any of them? If you're just trying to hoard info then you're better off just reading through everything you can find online. If you want advice then implement it.

    Originally Posted by lazy408 View Post
    squatting works the hamstrings as well
    We're all aware that squats use your whole legs, that doesn't mean it counts as a hamstring movement. When Viking pointed out that you have no hamstring work, he meant proper hamstring movements where there is MORE hamstring involvement than quad. Or at least a closer ratio between the two than in a quad focused movement. Neither is throwing in one or two hamstring movements going to fix the problem. It needs to be an equal ratio between quad and hamstring work. Look through properly structured programs like Fierce 5 and you'll see what I mean.

    Originally Posted by lazy408 View Post
    Facepulls work the mid and lower traps. Trap bar deadlift and Rackpulls also hit the traps.
    Your have one light isolation hitting the mid and lower traps. While you have two heavy movements hitting the upper traps. Tell me, in what world does that sound balanced?

    Originally Posted by lazy408 View Post
    I think my pressing volume is very low compared to other programs out there unless youre running starting strength
    Only if you're comparing this to the crappiest of all routines ever to be created by man kind. Look through any proper routines and you'll see a difference. Look through the pushing relative to the pulling on these - Fierce 5, Vikings Bare bones. And then look back at your routine. And again, balance balance and balance! You have 34 sets of overall pushing with 28 sets of pulling. It doesn't matter whether you perceive your pushing volume to be high or low, UNLESS those two values (sets of push and pull focused work) are equal, then you're asking for shoulder problems.
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    Originally Posted by maddog352002 View Post
    Just out of curiosity. Trap bar deadlift is a hip hinge movement but a quad dominant movement? vs oly bar dead lift which is ham and hip? I only ask because i have a buddy that can't back squat and needs another quad dom exercise. Where is thegymjim when you need him.

    p.s. get on a real program. look at the stickies. and your not a snowflake.
    Trap Bar Deadlift has more in common with the barbell hack squat, as far it's movement is concerned. Ironically, a lot of people perform the regular deadlift like a hack squat, with a shítton of quad drive.

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    Originally Posted by lazy408 View Post
    Its an undulating periodization I do different RP's (RP refers to the relative intensity to a percentage of your 1 rep max) for each day the intensity is not the same; I focus on total volume instead of # of sets. The reason I do high sets and low reps is because of the different intensities on all 3 days of the programming.. its easier to recover from than following a standard static linear progression program since i'm also doing other endeavors like MMA (for fun). Facepulls work the mid and lower traps. Trap bar deadlift and Rackpulls also hit the traps. If I had changed the shrugs to curls or tricep extensions I feel like you would not feel the same about the "useless upper trap work" think about it for a second.. most programs focus on arms for their isolation work i'm not looking to isolate my arms because they get enough stimulation with other compound movements but traps don't. But thanks for your opinion just explaining a little bit more of what undulating periodization is since its not too common.
    What a load of horseshít. You're so focused on your fúcking upper traps, you can't address the other criticisms of your terrible mess.

    And don't presume to know what I'd be thinking, if your routine was marginally less terrible.

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    Originally Posted by rsid97 View Post
    Okay, I got to interject here since this has been going on for several replies across two threads now. Why do you want suggestions when you're not willing to change or implement any of them? If you're just trying to hoard info then you're better off just reading through everything you can find online. If you want advice then implement it.


    We're all aware that squats use your whole legs, that doesn't mean it counts as a hamstring movement. When Viking pointed out that you have no hamstring work, he meant proper hamstring movements where there is MORE hamstring involvement than quad. Or at least a closer ratio between the two than in a quad focused movement. Neither is throwing in one or two hamstring movements going to fix the problem. It needs to be an equal ratio between quad and hamstring work. Look through properly structured programs like Fierce 5 and you'll see what I mean.



    Your have one light isolation hitting the mid and lower traps. While you have two heavy movements hitting the upper traps. Tell me, in what world does that sound balanced?



    Only if you're comparing this to the crappiest of all routines ever to be created by man kind. Look through any proper routines and you'll see a difference. Look through the pushing relative to the pulling on these - Fierce 5, Vikings Bare bones. And then look back at your routine. And again, balance balance and balance! You have 34 sets of overall pushing with 28 sets of pulling. It doesn't matter whether you perceive your pushing volume to be high or low, UNLESS those two values (sets of push and pull focused work) are equal, then you're asking for shoulder problems.

    There are more total reps in pulling than there is pushing for the upper body. for the lower body what would you add besides the traditional deadlift? how many sets/reps? I asked this but no one responded to it. Stiff legged dl or DB stiff legged dl come to mind but not sure if that's enough or how many sets and reps.

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    Originally Posted by TheViking1992 View Post
    What a load of horseshít. You're so focused on your fúcking upper traps, you can't address the other criticisms of your terrible mess.

    And don't presume to know what I'd be thinking, if your routine was marginally less terrible.

    troll

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    Originally Posted by lazy408 View Post
    for the lower body what would you add besides the traditional deadlift? how many sets/reps? I asked this but no one responded to it. Stiff legged dl or DB stiff legged dl come to mind but not sure if that's enough or how many sets and reps.
    Easier said than done. And here is exactly why it's better to run a pre-made program. You've currently got 25 set of quad focused work (and this is excluding the little, quarter-squat effect of rack pulls). And all of that volume is from compound movements. So you're going to need an additional 25 sets of 2 of heavy, compound hamstring work. Now if you're not willing to do proper deadlifts then you've got an additional problem since stiff legged deadlifts are going to be pretty light compared to your quad work. So its going to have to be even more than 25 sets of 2. Which is a LOT more work to add into an already hefty, overly high volume program.

    But if you want to do it then go ahead. I think the consensus is pretty clear that this is a terrible routine and you'll be stalling faster than you can say,' rack pulls above the knee' .
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