My first own program

[Deleted]

Hi everyone!
I am new on this board, and I hope I am not posting this in the wrong place. I am 22, a former couch potato who has started working out on a regular basis about 2 years ago. I have about 1 year ago, developed an interest in Powerlifting, have had some help from a friend who competes and Youtube with form, and would like to start competing next fall. So far I have not followed any real program, just kind of winged my strength training, but I would now like to be a little more structured and also get past my initial plateau(I think I am past my noob gains)
Therefore, looking at Alan Thrall's tips for programming and Sheiko's programs, I have written a little program in 3 phases for myself. I would like to know if it makes sense and if not, what could be improved, as far as one can tell from just looking at the program itself.  One cycle doesn't necessarily represent one week here, as I will likely need longer to recover at times.
I would be grateful if you could take a look and tell me what you think.
Best regards
Tysken


docs.google.com/spreadsheets/d/1AHEiZkOPAttlpHEax1w2g69ViQiMx2DMQ03AJ4j5ShY/edit?usp=sharing

[3speed]

What you linked is basically a few advanced Sheiko routines. What most people don't realize is that the Sheiko routines we see were translated from routines in a notebook that had been designed for specific athletes based on their strengths and weaknesses. I recently read an interview with coach Sheiko where he explained that these routines are high level routines and that the average Russian trainee on these routines already had 6-7 years of full time developmental training prior to beginning them.

Allow me to explain a few things before I go any further.

Being a Beginner, Intermediate or Advanced lifter has nothing to do with the amount of time you have been lifting. When you start lifting, it seems that you can make gains just by walking into the gym. As long as you use a conservative approach -leaving the ego at home- you can make gains just about every workout and occasionally every 2nd or 3rd workout. The great majority of your time is spent doing the Big 3, throwing in a few rows and getting bigger and stronger. That, my friend, is a Beginner. You only get one shot at it and I would love to be at that level again.

An Intermediate level lifter has to learn to start being a little smarter about his training. He can still make steady progress both in terms of size and strength - it's just done on a longer interval instead of every workout. For the most part, lighter and heavier training sessions must be alternated. You can't simply go all-out every session like you could as a beginner. You have gotten strong enough that your body can't recover from that kind of beating. You can train your recovery to handle it, but that comes much later as an Advanced lifter.

Description of an Advanced lifter from powerliftingtowin website:
Only advanced trainees require more complex periodization models. For the advanced athlete, the volumes required to spur progress in any given physical attribute are so high that it is simply impossible to develop them all simultaneously. As such, periods of emphasis on specific attributes become necessary and this is where block periodization enters the picture. Not only does the advanced athlete have to incorporate complex programming models that appropriately manipulate volume and intensity, but they have to layer that manipulation in with the objectives of their periodization plan at the determined times in their training cycle.


From the little bit of information you provided in your introduction, I really can't tell if you are a beginner or intermediate lifter but, I tend to think Sheiko is not your best approach simply because you will be leaving gains in the gym that you could have with a more linear approach.

[Deleted]

Hi!
Thank you for you input!
I feel that, going by you definitions, I would go as an intermediate lifter, although I don't feel okay calling myself an intermediate anything unless I really know what I'm doing. Is there maybe a specific program that would be recommended to look at for my part?

[dbunch]

I really like 5/3/1 as an introductory to intermediate program. it is very simple to follow and it is plug and play.

[3speed]

I like the Texas Method (Google) as an introduction to Intermediate Training. It has you adding weight on a weekly basis. Once you reach the point that you cannot progress weekly, you simply add weight every other week. The next level, in my opinion, would be 5/3/1. It has you work percentages based off of a starting max over a 3 week period followed by a deload week. You then add weight and start over effectively increasing weight on a monthly basis.

If you decide to run either protocol, pay heed to the admonitions of the authors to start light and slowly ramp up. Leave your ego out of it and you will make steady progress.

[Deleted]

Thank you for your help!

I will definitely look up the Texas method and 5/3/1.
Do you think that what I linked may be something to save for later though?

[osu122975]

The only drawback I've ever seen to any pre-written programs such as 531 or Texas Method is the lifter not listening to their body or at least learning to listen. There will be days when such things as AMRAP in 531 just isn't gonna happen. Learn to back off and do the minimum required.

Do the program as written but always remember that each program must be tailored to you in terms of volume and intensity from session to session. You might find especially with 531 that the bench volume is not enough. You may want to add in a little more volume. Check out Wendler's other book "Beyond 531". There is literally years of training you can do in that book.

If you're going to get stronger, remember the program you do is only there to break down muscle. Recovery and nutrition are HUGE in getting better. Remember your program is all three aspects of your training: lifting/eating/sleeping.

Good luck and I agree with the guys above. Sheiko is too much volume and most of the stuff you see will not suit you. 531 and Texas Method will be a good start towards you finding out what works and what doesn't.

[Ryan]

I needed to chime in on one part of Eric's post, even though it has little to do with the point he was driving at, so this is definitely me going off on a tangent.

I hate, hate, HATE the concept of AMRAPs. In my humble opinion (and take that entirely for what it's worth, lol)AMRAPs are counterproductive for powerlifting or really any strength discipline where form is critical. These kinds of sets require you to expend a large amt of your remaining energy doing what turns into ballistic work to failure or near failure, and form degrades with each passing rep. This is no matter who you are, little old me, Ed Coan, or anyone in between. In fact, only two things can occur: 1) Best case, you get better at moving that weight at that volume, because studies have shown that volume work only makes you better at volume work (Greg Knuckles has written a couple of papers on this topic), or 2)Worst case you suffer form breakdown which either gets you hurt or limits future progress.

Now, I take this concept to the extreme where unless I'm specifically going into the gym to do volume work (and that's generally only even when rehabbing injury), I won't do ANY work sets on a main lift for more than 5 reps. In context, I am not a beginner and probably not even an intermediate anymore so see Woody's posts above for how my mindset might (and should) differ from yours in a general program-building sense, but yes; hate the AMRAPs for almost any purpose except maybe crossfit, and we all know where that conversation leads...... lol

[osu122975]

I'm going to take what Ryan said and put it into the context of what I was driving at because his take on this is very good. When learning to listen to the body, AMRAP is never a good idea. However, if you have more in you than the required and can still do it with good form (which is typically what Wendler tells us) then by all means listen to your body and do it WITH GOOD FORM. This is where you learn to listen to your body. If you feel your form begin to change its time to hang it up.

Personally, whether its AMRAP or a 1RM, I never like to grind anything. If you have to grind - one of two things has happened. Either the weight is just go heavy or your form was off. If it's a heavy rep or a set of 3 or 5, all reps should be smooth even if you have to push hard. The rep should look clean.


Good point Ryan.

[dbunch]

Now I do like the AMRAP, with the cavort they mentioned above you must be able to maintain form and control. My thoughts are if you are using the right weights you shouldn't be able to do more than 10 - 15 reps on light days and 4 to 8 on heavy days. if you're hitting more than that you working set was too light. NO if you don't want to do the AMRAP, another variation is to do multiples at your top weight for that session. For example if you top working set is 3@150 you would do 4x3@150. Same principle applies, if you can't do 4 sets with good form and control then stop at 2 or 3. That where Eric's comment on reading you body comes into play.

Just my two cents, you couldn't pay for better advice, than you'll get from Woody, Ryan and Eric.

Also I like to invite everyone to post their training logs on the forum. It is a great way to keep track of your training and if you have a question about what you are doing it give people a point of reference to base there comment.

[Deleted]

Thank you for your help everyone!
I will give 5/3/1 a try, and see if it feels right.
/Tysken

[dbunch]

Keep us updated on your progress

[Deleted]

I will. Currently I have been struck by a manly cold, and therefore am under the impression that I am dying. But as soon as I get back on track, I will keep you updated.

[Deleted]

I have recovered from my deadly deadly cold and a lack of sympathy from my partner. I've started a thread in "logs" now.

[dbunch]

Look forward to reading it!