Changes:
- I've gotten most of my "newbie" gains on the Shoulder-Stance Back Squat. Switched to a lower weight 5x5 on #1 so that all volume reps are getting in.
- Switched the higher intensity Week A #3 Squat from 3x2 (No-belt) to 3x5 (Belt)
- Formally threw in the dumbbell presses (which I've been doing anyway)
- Re-programmed Power Cleans to be higher volume on Week A #3. Limit attempts have been moved to Week C #3, first thing. I was failing too often on these and not increasing poundage.
- Made Stiff-Leg DLs main DL accessory lift. I respond very well to 3x8 right now.
- Switched front squats to slightly higher volume
- Added extra day to C week, was feeling too de-conditioned from this week which affected by Week A #1 performance.
- In general, took Jake's advice and increased volume across the board.
Revised Program:
Week A:
#1
Shoulder-Stance Back Squat: 5x5
Bench Press: 3x5 | 5x3
Stiff-Leg DLs: 3x8
#2
Front Squat: 3x3
Dumbbell Bench Press: 3x8
Chin-ups: 4x4
#3
Shoulder-Stance Back Squat (Belt): 3x5
Standing Overhead Press: 4x4
Power Cleans: 5x3
Week B:
#1
Shoulder-Stance Back Squat: 5x5
Bench Press: 3x2
Stiff-Leg DLs: 3x8
#2
Front Squat: 3x3
Dumbbell Bench Press: 3x8
Chin-ups: 3x5
#3
Shoulder-Stance Back Squat (Belt): 3x2
Standing Overhead Press: 3x5
Conventional Deadlift (Belt): 2x3
Week C:
#1
Shoulder-Stance Back Squat: 5RM
Bench Press: 5RM
Stiff-Leg DLs: 8RM
#2
Front Squat: 2-3RM
Dumbbell Bench Press: 8RM
Pull-ups: 5RM
#3
Power Cleans: 5x1
Standing Overhead Press: 5RM
Shoulder-Stance Back Squat: 8RM
8 comments:
I like the looks of this more than the previous program, but since you made such good gains with the last one why did you change? Also, I know that if I did C I would die trying to do 3 rep maxes on all three days of that week. If you can do a true X-RM on each exercise that week then more power to you, but more than likely you will end up overtrained, sick, or fucked up if you attempt that. I would redistribute them over the entire 3 weeks or something. Or at least make #2 in that week a light day.
I think I was going to say something else but I can't remember.
This may have been it: why stiff leg deadlifts as the main assistance for deadlift? That's a position you should never be in while deadlifting. Why not rack pulls if your lockout is bad or maybe deadlifts off a block?
The main thing that I changed was more squat volume. This is because the last two cycles I haven't hit the 3x5 set numbers in their entirety. The first cycle was simply from being on vacation, but I should have recovered Monday to be able to hit 3x5 @ 350. So it looks like I'll have to re-set a bit on those.
Same deal with the Front Squats. I'm starting to miss 1RM attempts, so I need to back off on these to 3x3. This all make sense, since those were relatively new exercises to me.
The important thing is, to continue this rate of progress I need to actually hit most of my volume attempts. Otherwise I end up wasting time.
For the C week, yeah, we'll see how that goes. Might just switch it to a few sets of Overhead Squats on #2 and move the Front Squats to #3.
What does 3x5 | 5x3 mean on A#1?
@Jake: good argument. Mainly because my lower back is a weak point, and Stiff-Leg DLs target that weak point. They also improve rapidly at the 3x8 rep scheme. For now, they feel right.
@Nathans: 3x5 OR 5x3, depending on how I feel that day at the weight. Point is to get in 15 total lifts at the poundage.
So, after doing the math, I have a few additional comments. I added up the number of lifts you do vs. what Nathan has done for this Sheiko cycle. Here's the breakdown for Nathan:
Week
1 135
2 128
3 178
4 109 (seems to be 1 bench session missing here, also this is "heavy week")
5 174
6 164
These include ONLY competition and special assistance lifts over at or over 70% (so rack pulls were included, good mornings were not, for example). Thus it is a conservative estimate of the workload. I did not count the conditioning week.
Here's your breakdown, Phil:
Week
A 159
B 130
C 52
C is assuming your "X-RM" lifts are the only significant volume you do, which is again conservative but fair in this example.
Your average = 113 lifts
Nathan's average = 148 lifts
On Nathan's heavy week he does twice as many lifts as you on your heavy week and nearly as many as you do on your medium week (if you assume he did 3x5 at 70% or greater in that lost bench workout he gets to 124 lifts).
Keep in mind that this is only competition or special assistance lifts over 70%, which means his total volume is much higher. The volume I calculated for you is your total for ALL LIFTS.
This tells me a couple things:
1) Your workout is better than before and actually pretty good
2) You have some room to increase volume. Since your workout is setup pretty well and targets your weaknesses as you see them there's no need to change the structure. This leads to my primary recommendation: backoff sets.
I'd say you should add in backoff sets to all bench press, back squat, and deadlift sessions. Keep them over 70%, but no need to kill yourself either. You have the most room to add them on Week C, where they should also be lightest (like sets of 4-5 with 70%) which shouldn't drain you too much and keep you conditioned for the money volume week, Week A. You can add a few backoff sets on the other weeks and you should be much better off in the long run. Increased work capacity and muscle mass will help, and those things are gained through volume.
Because you tend to work at higher intensity than Nathan you don't need to match his number of lifts, but I still think you have room to increase volume without cutting your intensity.
I think I win for longest comment.
@Jake: tl;dr
@Phil: I agree with Jake
@Nathans: did you not recognize the bit-wise or operator?!?
Jake, good suggestion. I've usually done "back-on" sets (for lack of a better term), which means hitting 1-2 sets at a higher percentage than the completed sets across. Ex:
3x5 @ 295
2x1 @ 325
This only works if I hit all reps in the sets, though. Back-off sets in all cases seem like a good idea (and hey, Hugh Cassidy was a bit fan...).
Also, kudos for the objective analysis. Science FTW
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