Here we go again (long)

[johnc]

Well, after a week off, that is, off from lifting and off of diet ;D...

I am back in the gym. I have been comparing training cycles for the periods before the two meets I have done and one I prepared for but missed due to an emergency. I have also done a lot of reading on Westside's site and Elite FTS.

Some background: I am 40, making steady progress in DL (420) and Squat (353), struggling in bench (242).

Here is my plan for the next go 'round. I would appreciate feedback. Anything from, "have you thought about this" to "go to this site and look at this routine" to "What the Heck are you thinking!"... would all be appreciated.

*My next meet will be the 100%Raw NC State Meet on May 31.
*Maintain weight at or just above 181. I think my weight cutting (8 - 10 pounds) routine has hampered my meet day performance. I am changing my eating a bit, consuming more protein and upping calories, just keeping it clean.
*Max efforts in each lift about every 3 weeks
*I have had some positive results in the past with a simple 5x5 program so am headed back that direction, but open for ideas.


*Monday Squat + legs - 5x5 program, Leg extension, leg curl, calf raises, 3x8 ea.
*Tuesday Bench, chest, tris. Bench - 5x5, Incline 3x8, decline fly 3x8, dips 3x10, overhead dumbbell tri press 3x8, pushdowns 3x8.
*Wednesday Ancillary day... Biceps, shoulders various exercises 8 - 10 reps (gotta maintain that look )
*Thursday Deadlift and back - Wide grip chins, 5x5 DL, Low row or bent over row, shrugs
*Friday OFF! except for cardio... my other favorite workout... on my mountain bike
*Sat or Sun Bench and chest again. This time focusing on lighter weight and speed, technique on bench. I need to learn to use my legs more, and be more consistent on hand and elbow positioning.

I do 30 minutes or so of cardio 3 - 4 times a week and try to get on the bike for a 1 -2 hour ride at least once a week.

Thanks again for any feedback. This forum has been great and its the number 1 reason my next meet is a 100% Raw meet.

John

[chancey]

I think it's a good plan but for me it would be a bit much. Tuesday looks pretty brutal to me and than to go in the next day and do shoulder work makes me cringe. Also, I lift best when I have days off in between sessions although I lift when I can.

[angrytomato]

John, looks good but Iwould push your deadlifts from every week to every second week especially if you are going with a 5X5 on your squats. Also, be careful in your squat accessories, I believe it was Gillingham who said nothing builds your squat like a squat, you might find the leg extensions and leg curls a bit much and of little value to your squat. Declines add nothing to your bench, they are anti sagging excercises, or stretrching excercises, increasing range of motion, think about concentrating on your incline benching. Please give yourself plenty of time to rest and recuperate! you have a very aggressive routine and if it is working for you , go for it! Like anything else, after 2 weeks of using the excercises, re-evaluate those that you feel add to your development and/or switch out to other ones that you want to try. Good luck,
Brian

[gridironcoach]

Hello,my 2 cents.The only shoulder work I do is delt raises front side, and rear,I use very light weight.I have heard some say the incline is good for bench,while others say it is not.I would do more back work and rear delt work for your bench--Big Back/Big Bench.You would be surprised at how much the deadlift and squat build up your shoulders/back.I think the leg ext and leg curls are good warmups for the squat and good for the muscles around the knee.I think it is a good preventative.Do not forget the ab work for your core and lowerback.Using the BFS system that I do,the reps vary.Week 1 is 5x3,week 2 is 5x5, week 3 is 5x5,4,3,2,1 and week 4 is 5x10,8,6,4,2.All last sets are to failure.What you can do is keep totals and heavt sets and rep sets and break your records each week after you set them the first month.You can break three records each lift per workout.A short version with the same principle is 3x3 week 1,3x5 week 2,5x3x1 weel 3 and 10,8,6 week 4.Two less sets.All final sets are to failure.Hope this helps--GC P.S. check out the tough 20's squat on the training thread.Also,BFS is a 3 days a week focussing on the bench,squat, and deadlift(Cleans also,for the HS kid).I think you can hit the bench and aux(Day 1).Day 2 could be the squat and aux and day 3 go back to bench work.Twice a month you could add a fourth day of deadlift or add it to the squat day--Your choice.For those of us in the master's class--Longevity is the key so we can make it happen at the meets.Take care--GC Phil 4:13

[johnc]

Thanks guys,

I have posted a training log and modified my program. I appreciate your input as always.

John

[ronvt]

John,
If it works stick with it. For me, at 40, I would under recover. I prefer to do 1 ME movement per workout, unless I am training speed. Your workout is concentrated around the repeated method. In order to max your motor unit involvement you should train those sets to failure. While the reverse pyramid can be effective for some, pyramiding has not been used in olympic strength traing since 1960. I know there are exceptions and people on this site use them and are very strong..but they are exceptions. Also, you are forgetting the biological law of accommodation. Doing the same exercise for 3-4 weeks decrease motor unit involvement. In the old days, it was called muscle confusion principle. In other words, switch it up. If you are committed to your routine, change grips, stance, etc. i would suggest considering some lat work on bench day.. Volumes have been written on how important the upper back is for benching. Again, IMO if your program works and you are seeing increases then stick with it.

[johnc]

Ronvt, thanks for the insight. I started a log a couple days after I posted this originally. I am doing a different modified 5x5 program, that I found on Tnation, that is designed for intermediate power lifters. So far so good. I am mid way through my second 4 week cycle on it and feel like I have gained strength in each lift. I am still struggling a bit with bench, but hoping it will come together before the end of the month.

John