FAQ Update: Beginner/Intermediate Routines

Gigaldor said:
The 4-8 reps range for assistance lifts is ok ?
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I should add a comment about that. Generally assistance is done for higher reps, usually 8 or more.

Oak said:
Awesome post, thanks Dan.
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No prob. Bdan=Brendan actually, though I know a lot of people read it as Dan... bad choice of screen name I guess.
 
Bump. This should not fall off the first page.
 
Bump. If anyone has anything to add feel free to chime in. I'm going to PM a mod and hopefully get this added to the FAQ soon.
 
BROKEN LINK!!!!

- Twenty Rep Squats

Want a gut check? Try this. There are a lot of threads about this so do a quick search to get more people's thoughts. This is a squat-specific routine.20 rep squat routine
 
dinpappa said:
BROKEN LINK!!!!

- Twenty Rep Squats

Want a gut check? Try this. There are a lot of threads about this so do a quick search to get more people's thoughts. This is a squat-specific routine.20 rep squat routine
Click to expand...

"If you do a 20 Rep Squat, Jesus will talk to you. The last time I did it, He asked if He could work in.":icon_chee

- Coach Rippetoe.
 
dinpappa said:
BROKEN LINK!!!!

- Twenty Rep Squats

Want a gut check? Try this. There are a lot of threads about this so do a quick search to get more people's thoughts. This is a squat-specific routine.20 rep squat routine
Click to expand...

Here you go:

- Twenty Rep Squats

Want a gut check? Try this. There are a lot of threads about this so do a quick search to get more people's thoughts. This is a squat-specific routine.20 rep squat routine
Click to expand...
 
Nothing to contribute, except this is a good thread.
 
I am doing the Russian training program on the first page. I love it. I have always done the bodybuilding workout splits, but i can see this being much better. Most days have 2 of the big 3 lifts in it. What should i do when the 4 weeks of this program is up? I need something else to follow.
 
carlsonbjj said:
I am doing the Russian training program on the first page. I love it. I have always done the bodybuilding workout splits, but i can see this being much better. Most days have 2 of the big 3 lifts in it. What should i do when the 4 weeks of this program is up? I need something else to follow.
Click to expand...

If you mean sheiko, increase your estimated maxes slightly and repeat that sheiko routine, or do a different sheiko routine (I.e. 37 is good to do after 29). You can test your maxes every 2-3 of months, that way you have an idea of whether your estimates are accurate (although you should also have an idea based on how hard or easy your workouts are).

If you plan to continue with Sheiko, I suggest that bit by bit you start reading up on whatever you can find online, including the first 4 chapters of his book on the eliteFTS site (the translation is so-so, but it's still informative). Sheiko can be done as a short term thing (I.e. some months, less than a year), but the routines and the principles can be used exclusively, from a beginner lifter, to an elite powerlifter.

The routines given by Sheiko are actually "examples" put together using a set of principles. This means that given enough knowledge someone could make their own Sheiko routine (I'm not suggesting you try this). But what it does mean is that there's a degree of flexibility with Sheiko.

For example: the assistance work isn't set in stone, so you can change it as needed (but keep in mind that it still is assistance, so don't go nuts with the volume/intensity). It's common for people to do back work (face pulls, pull-ups, DB rows) instead of some of the assistance suggested in Sheiko. You can also do variants of the main lifts instead of the main lift, like narrow grip bench instead of your regular grip, or high bar squats instead of low bar. Not that you have to worry about this now, the point is that Sheiko is flexible, and can be used in the long term.
 
Tosa said:
If you mean sheiko, increase your estimated maxes slightly and repeat that sheiko routine, or do a different sheiko routine (I.e. 37 is good to do after 29). You can test your maxes every 2-3 of months, that way you have an idea of whether your estimates are accurate (although you should also have an idea based on how hard or easy your workouts are).

If you plan to continue with Sheiko, I suggest that bit by bit you start reading up on whatever you can find online, including the first 4 chapters of his book on the eliteFTS site (the translation is so-so, but it's still informative). Sheiko can be done as a short term thing (I.e. some months, less than a year), but the routines and the principles can be used exclusively, from a beginner lifter, to an elite powerlifter.

The routines given by Sheiko are actually "examples" put together using a set of principles. This means that given enough knowledge someone could make their own Sheiko routine (I'm not suggesting you try this). But what it does mean is that there's a degree of flexibility with Sheiko.

For example: the assistance work isn't set in stone, so you can change it as needed (but keep in mind that it still is assistance, so don't go nuts with the volume/intensity). It's common for people to do back work (face pulls, pull-ups, DB rows) instead of some of the assistance suggested in Sheiko. You can also do variants of the main lifts instead of the main lift, like narrow grip bench instead of your regular grip, or high bar squats instead of low bar. Not that you have to worry about this now, the point is that Sheiko is flexible, and can be used in the long term.
Click to expand...

That's some interesting information. Does sheiko fit in well to martial arts training? I am doing the routine on my off days of judo and jiu jitsu. If you have any link to other russian training please send it to me. They seem to know what they are doing.
 
carlsonbjj said:
That's some interesting information. Does sheiko fit in well to martial arts training? I am doing the routine on my off days of judo and jiu jitsu. If you have any link to other russian training please send it to me. They seem to know what they are doing.
Click to expand...

Sheiko (and the other Russian routines I know of) assume that lifting is your top priority. And the others aren't as well translated as Sheiko. So doing it as a supplement to martial arts may not work, although that depends on the individual.

If needed you can drop the second round of an exercise, for example if the day calls for squat, bench, squat, you only squat the first time.
 
Bump for update!

JauntyAngle said:
Hey DrB...

I've been wondering for a while if it isn't time to update the 'FAQ Update: Beginners and Intermediate Routines' thread?

A few things I've noticed or leaned:

1. No link to Madcow 5x5
2. No link to proper Westside (only the DeFranco version) - Tosa posted a great template a while back, think it was from the EliteFTS board
3. According to SSDD, there is an updated version of the DeFranco version anyway (since the version linked to)
4. No juggernaut
5. Info on 5/3/1 is a little thin given all of the additional material that is out there now

Not that the thread isn't super-awesome, of course.

What do you think? Topic for a new thread?
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1. There is a link in the Intermediate section for Madcow 5x5.
2. Anyone want to help with a link? I assume this would be under intermediate.
3. Help?
4. Added some links for TJM. If anyone has more/better links please post them.
5. Added some new 5/3/1 links. If anyone has more/better links please post them.
 
Here ya go:
http://www.elitefts.com/ws4sb/WS4SB.pdf
That .pdf is on Defranco's site somewhere too I think. Its actually helpful to read the notes in the original routine before jumping into the 3rd version

Edit: to clarify, this .pdf has a new 4-day template (adds a DE lower day), a version for athletes interested in sprinting, a 2 day split for "in season" athletes, and a template for "washed up meat heads".
 
DrBdan said:
Bump for update!



1. There is a link in the Intermediate section for Madcow 5x5.
2. Anyone want to help with a link? I assume this would be under intermediate.
3. Help?
4. Added some links for TJM. If anyone has more/better links please post them.
5. Added some new 5/3/1 links. If anyone has more/better links please post them.
Click to expand...

Totally forgot to mention... the thread doesn't have JauntyLifts!
 
I always thought that the original Westside Method was excluded from this thread because it qualifies as an 'advanced' routine.

Possibly this is the reason that JauntyLifts is also excluded.

If needed, though, the best introduction I've read to Westside is part 2 of Dave Tate's Periodization Bible:
The Periodization Bible — Part II

Part 1, which serves just to 'set the scene':
The Periodization Bible* Part 1
 
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