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  • Posted On: 08-09-18, 5:32 pm (EDT) #1

    What do you think of this program?

    August 9, 2018, 5:32 pm

    So I had just finished Scott's 5-day body building split (thank you to Scott, awesome workout), and I wanted to take some time off (2-3 months probably) to focus on strength as my lifts have gone down a decent amount ever since an unrelated muscular injury in my lower back (fully recovered now). I was hoping to get some input on this program I put together based on a basic compound focused three day split. Please bring on the criticism, I don't know nearly as much about training for strength as I do about training for muscle growth (and still have a lot to learn there too). 

    So far I have noticed a good amount of progress (a lot due to regaining strength after not training heavy in a while), and I am able to recover pretty well between days (minimal soreness, and my CNS seems to be able to handle the timing as well). 

    I will attach my info as well as the program below, thanks everyone for your input. Also, if you think that this is just not even close to good enough, please let me know if you have a better program out there that you would recommend. 

    1. Age: 22
    2. Height: 5'11"
    3. Weight: 155-160 lbs
    4. Bodyfat %: I would guess 10-15%
    5. Goal: Strength for this program, but muscle building overall
    6. How long you have been exercising: 3 years (with 7 months out for injury above)
    7. Daily calories: 2300
    8. Daily macros: 40% Carbs, 30% Fats, 30% Protien
    9. Injuries or restrictions: Poor shoulder joint mobility (working to improve that though) 

    Program (ignore the days of the week, I just cycle through the days and take one rest day in between): 

  • Posted On: 08-10-18, 12:39 am (EDT) #2

    What do you think of this program?

    August 10, 2018, 12:39 am
    Posted by: chriscolbeth

    So I had just finished Scott's 5-day body building split (thank you to Scott, awesome workout), and I wanted to take some time off (2-3 months probably) to focus on strength as my lifts have gone down a decent amount ever since an unrelated muscular injury in my lower back (fully recovered now). I was hoping to get some input on this program I put together based on a basic compound focused three day split. Please bring on the criticism, I don't know nearly as much about training for strength as I do about training for muscle growth (and still have a lot to learn there too). 

    So far I have noticed a good amount of progress (a lot due to regaining strength after not training heavy in a while), and I am able to recover pretty well between days (minimal soreness, and my CNS seems to be able to handle the timing as well). 

    I will attach my info as well as the program below, thanks everyone for your input. Also, if you think that this is just not even close to good enough, please let me know if you have a better program out there that you would recommend. 

    1. Age: 22
    2. Height: 5'11"
    3. Weight: 155-160 lbs
    4. Bodyfat %: I would guess 10-15%
    5. Goal: Strength for this program, but muscle building overall
    6. How long you have been exercising: 3 years (with 7 months out for injury above)
    7. Daily calories: 2300
    8. Daily macros: 40% Carbs, 30% Fats, 30% Protien
    9. Injuries or restrictions: Poor shoulder joint mobility (working to improve that though) 

    Program (ignore the days of the week, I just cycle through the days and take one rest day in between): 

    @chriscolbeth Glad you enjoyed the 5 Day Bodybuilding split!

     

    It's funny you say that your lifts have gone down.. because from the numbers I see in your program (kgs), you are a strong dude!! Those are awesome numbers man!!

     

    I think your set up looks pretty good for pretty much pure strength building. The only thing I would possibly change is your reverse pyramid reps for squat, OHP and bench press.

     

    I'm not sure it would be totally effective, when focusing mostly on lifting as much as possible, to go 5, 3, 1 and then work your way back up, because your second set of 3 and 5 will probably suffer a lot after doing your first 3 sets. Plus, you probably don't want ot 1 rep max everything each week (unless you have it structured with percentages?).

     

    If anything, I would say go 5, 3, 1, 5, 3, 1. So your first 3 sets are pretty heavy, but not your max numbers. And then the second 3 sets you try to do a little bit more weight. For example, if your first set of 5 on back squat, you used 200kg, then on the second set, try 205kg or 210kg. Does that make sense? Again though, I'm not sure it would be a good idea to max out everything each week if you are planning to do that.

     

    The only other thing might be to switch the second barbell bent-over row exercise (on Friday) with a T-Bar row instead, just for some variation and to potentially lift more weight. Kind of like how you have a med grip bench on Monday, then change to a regular grip bench on Friday.

     

    I'm not a strength training expert, but that at least gives you some food for thought.

  • Posted On: 08-10-18, 11:12 am (EDT) #3

    What do you think of this program?

    August 10, 2018, 11:12 am

    Thanks Scott, I really appreciate the advice. The max lifs are percentage based and so that I'm not trying to hit my 1 rep max every week, but I think I should defintely switch up for a T-bar row.

     

    I was using the extra sets after the 5, 3, 1 in order to get some volume in as well. Does that make sense, or do you think I should just stay strict to the strength building and stagger up to my training max like you had said?

     

    I just wish those weights were really in Kgs though haha, I just copied my template over from my last program when I lived in China and everything was in Kg. One day ill get up to those weights, those aren't even my old 1 rep maxes (still only 215 bench, 275 sqaut, 385 deadlift :( ). Thanks again though, you rock.

  • Posted On: 08-15-18, 8:46 pm (EDT) #4

    What do you think of this program?

    August 15, 2018, 8:46 pm
    Posted by: chriscolbeth

    Thanks Scott, I really appreciate the advice. The max lifs are percentage based and so that I'm not trying to hit my 1 rep max every week, but I think I should defintely switch up for a T-bar row.

     

    I was using the extra sets after the 5, 3, 1 in order to get some volume in as well. Does that make sense, or do you think I should just stay strict to the strength building and stagger up to my training max like you had said?

     

    I just wish those weights were really in Kgs though haha, I just copied my template over from my last program when I lived in China and everything was in Kg. One day ill get up to those weights, those aren't even my old 1 rep maxes (still only 215 bench, 275 sqaut, 385 deadlift :( ). Thanks again though, you rock.

    @chriscolbeth OK percentage based is good.

     

    It definitely doesn't hurt to add some volume into your strength training. I guess it depends.. if you're goal is really pure strength building, I would stick to numbers below 6 reps for your compounds, because you're then getting volume in your accessory movements. And I feel that doing something more like 5, 3, 1, 5, 3, 1 will allow you to lift really heavy for each set. Again, pure strength training isn't something I do a lot, but that's something you can potentially try. Maybe stick to what you have for now, and try that different rep scheme further down the line.

     

    That makes sense about your weights haha. Even in pounds, those are still solid numbers bro, good work! 💪 

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