Practical Programming routine

Discussion in 'Strength & Conditioning Discussion' started by AnOddParadigm, Apr 8, 2008.

  1. AnOddParadigm

    AnOddParadigm Blue Belt

    Joined:
    Feb 14, 2006
    Messages:
    711
    Likes Received:
    2
    Location:
    NY, NY
    I have been lifting for around 4 years, but until I discovered starting strength I never really understand the difference between strength training and bodybuilding.

    I am currently 5'4'' (well, more like 5'3''), 145lbs and have used the routines in Rippetoes starting strength to gain about 15lbs of bodyweight and achieve an OHP 5RM=115, bench press 5RM=195lbs, squat 5RM=275, deadlift 5RM=325lbs and powerclean 1RM=155.

    I am training for grappling competition, both gi and no-gi My goal for my intermediate phase is to achieve the most strength and power per pound of bodyweight as I do compete in a sport with weight classes. However, I am still actively trying to gain weight and plan to compete at 154 lbs in the future.

    If any of you have comments (especially if you have read practical programming), please bring them up.

    Monday (volume)
    1. Squat 5x5
    2. Bench Press 5x5
    3. Power Clean 5x3
    Assistance:
    4. Weighted sit-ups 4x8
    5. Bodyweight hypers 2x20

    Wednesday (recovery)
    1. Front Squat- 3x3
    2. Press- 5x5 (or 3x5?)
    3. Weighted Chins -5x5 (or 3x8?)
    Assistance:
    4. Weighted Sit-up 3x12
    5. Weighted Hyper 3x12

    Friday (speed/power)
    1. Squat 10x2 65% of 1 RM 60 sec rest
    2. Bench press 10x3 65% of 1RM 60 sec rest
    3. Deadlifts -1x5 alternated weekly with 15x1 65% of 1RM 30 sec rest
    Assistance:
    4. Pullups using towel for grips: 3xfailure (limiting factor is grip)
    5. Dips 3xfailure alternated with 3x8
     
  2. bluethree

    bluethree Banned Banned

    Joined:
    Mar 30, 2008
    Messages:
    73
    Likes Received:
    1
    Location:
    in the garage
    you aren't supposed to max out and do speed work on the same friday. it's either test a 3rm/2rm/1rm or 3x10 speed sets.
     
  3. Donut62

    Donut62 Black Belt

    Joined:
    Jun 19, 2006
    Messages:
    5,253
    Likes Received:
    4
    Location:
    The Void
    I'm no genius but that looks pretty damn good to me for your goals.
     
  4. Donut62

    Donut62 Black Belt

    Joined:
    Jun 19, 2006
    Messages:
    5,253
    Likes Received:
    4
    Location:
    The Void
    He stating a percentage of his 1RM, not indicating a one rep max to be performed.
     
  5. AnOddParadigm

    AnOddParadigm Blue Belt

    Joined:
    Feb 14, 2006
    Messages:
    711
    Likes Received:
    2
    Location:
    NY, NY
    Maybe how I posted was unclear, I am only doing speed sets at 65% of 1RM except for deadlifts which I am alternating weekly between a 5 RM and 1x15 (15 sets sets of 1) with a 30 sec break.
     
  6. bluethree

    bluethree Banned Banned

    Joined:
    Mar 30, 2008
    Messages:
    73
    Likes Received:
    1
    Location:
    in the garage
    you're right my mistake
     
  7. stewy37

    stewy37 Guest

    That looks really good. Just make sure you eat enough to support your goals. As you've gained 15lbs already, you've probably realized that already. I don't know what your nutrition knowledge is like, but spending some time in the D&S forum couldn't hurt.
     
  8. noahfor

    noahfor Orange Belt

    Joined:
    Nov 23, 2005
    Messages:
    414
    Likes Received:
    0
    Location:
    pittsburgh
    Why 5x3 on cleans? If you're coming from Starting Strength you've been doing 5x3 already, and have stopped making progress because those reps and sets are no longer stressful enough, so why wouldn't you do more volume. I'm not saying it's wrong. Infact, I think I've seen a routine written up by Rippetoe that uses 5x3 on the Monday. I'm just wondering what the reason is since it seems on the surface to contradict what it says in the book. Looks real good though.
     
  9. Donut62

    Donut62 Black Belt

    Joined:
    Jun 19, 2006
    Messages:
    5,253
    Likes Received:
    4
    Location:
    The Void
    I don't think there is much benefit to doing olympic lifts for more than 3 reps.
     
  10. AnOddParadigm

    AnOddParadigm Blue Belt

    Joined:
    Feb 14, 2006
    Messages:
    711
    Likes Received:
    2
    Location:
    NY, NY
    You make a good point, in fact I considered doing either a 7x3, or and 8x3. However, I stopped doing cleans for 6 months because it irritated a neck injury from jiu jitsu, so it is far behind my other lifts. I will increase the volume when 5x3 stops being enough to drive progress. Also, I should point out that all the weight on wednesday is cleaned, so I am implicitly doing cleans there too, but mainly just for practice.
     
  11. AnOddParadigm

    AnOddParadigm Blue Belt

    Joined:
    Feb 14, 2006
    Messages:
    711
    Likes Received:
    2
    Location:
    NY, NY
    What I love about strength training, is that I arrive at problems I can eat my way out of.
     
  12. stewy37

    stewy37 Guest

    Ha! That just made my day.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.