Practical Programming routine

[AnOddParadigm]

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

 

[bluethree]

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.

 

[Donut62]

I'm no genius but that looks pretty damn good to me for your goals.

 

[Donut62]

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.

He stating a percentage of his 1RM, not indicating a one rep max to be performed.

 

[AnOddParadigm]

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.

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.

 

[bluethree]

you're right my mistake

 

[stewy37]

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.

 

[noahfor]

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.

 

[Donut62]

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.

I don't think there is much benefit to doing olympic lifts for more than 3 reps.

 

[AnOddParadigm]

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.

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.

 

[AnOddParadigm]

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.

What I love about strength training, is that I arrive at problems I can eat my way out of.

 

[stewy37]

What I love about strength training, is that I arrive at problems I can eat my way out of.

Ha! That just made my day.