Help Me, Ironmagazine Training Section!

**Gazhole** · 10-06-2009, 09:30 AM

So the last few weeks after starting back at university have been tough to get used to, and to fit my training around. I've not updated my journal a lot because to be honest, the sessions have been cobbled together crap-fests.

After a great summer training with absolutely no other commitments apart from part-time work, the whole day to rest and recover, and of course no time constraints in the gym itself, i made fantastic gains in strength (20-30lbs on all my lifts within about 8 weeks or less).

Now, on the other hand, i am hitting a wall mentally trying to come up with a program that is fun, fits in with my schedule, and meets my goals. This is where you guys come in, if you would be so gracious. Just lacking creativity right now, but motivation is still sky high. The sessions themselves have been crap lately, but i have still been getting A's for effort.

Any shape program will do, but if you could hit as many bases as possible (doesn't have to be all of them) from this list, that would be awesome:

- Goal: Strength.
- Frequency: 2-4 days a week.
- Session Length: Somewhat shortish. 45-60 minutes?
- Injuries: None right now, i have a past lower back issue.
- Ability: All 1rms are currently between 1.25 and 1.80 in relation to my bodyweight (173lbs). Check my journal for specifics.
- Other Stuff: Will be adding CV, and Grip work a few days a week myself so don't worry about coming up with that, just be aware i am doing it, lol.

So yeah, anything is good, i have nothing but faith in your abilities to come up with something good! Obviously a good balance between upper/lower push/pull, and the other golden rules will apply

.

Thankyou in advance, all

**Built** · 10-06-2009, 09:40 AM

You tried my split yet, Gaz?

**Gazhole** · 10-06-2009, 09:47 AM

Quote:

Originally Posted by Built

You tried my split yet, Gaz?

The horizontal/vertical 4 day a week one?

I was trying to put together a program with it earlier, but i'm just shot out of ideas of how to periodize while keeping the program geared towards strength, and the sessions shortish so i can train between lectures (need to avoid the night crowd :P).

The split looks like a lot of fun, though.

gtbmed · 10-06-2009, 09:49 AM

What about Bill Starr's 5x5 or some type of variant of it? It is a great program and I've never failed to make gains on it. The workouts are short and the emphasis on fullbody compound lifts makes it fun (at least for me). Plus, you only have to workout 3 days per week.

I use a variant of this one: Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory

**Built** · 10-06-2009, 09:50 AM

Or dare I say... Westside?

gtbmed · 10-06-2009, 09:54 AM

The only thing about Westside is, for me, the workouts took longer than I wanted and I became disinterested by the end of the workout. It's a great program and maxing out every week is fun, but if I do Westside again I'll drastically cut down on the exercise selection.

**Gazhole** · 10-06-2009, 12:01 PM

That 5x5 program actually looks pretty good! Thanks man

Have plugged my numbers into it and it looks fun, and the sessions arent too long. May have to give this a go.

yellowmoomba · 10-06-2009, 01:01 PM

Here's a full body program I ran for a while....It's fun because there is a lot of variety...adjust the numbers as you see fit.

Day 1
Trapbar Deadlifts
405 x 8 (3 sets)
Push press
145 x 8 (3)
Chins
BW +45 x 8 (5)
Fly
65 x 10 (2)
DB Swing
40 x 20 (2)
Planks
90 (2)
20 minutes of cardio

OFF

Day 2
Weighted dips
BW +45 x 10 (3)
Squats
225 x 15 (3)
T-bar Row
160 x 8 (3)
Standing DB Press
55 x 10 (2)
DB Lunge
100 x 4 (2)
Pullups
12 (2)
Trunk Pulldowns
97.5 x 20 (2)
20 minutes of cardio

OFF

Day 3
DB Press
90 x 8 (3)
Sumo Squat
315 x 10 (3)
DB Row
120 x 10 (3)
Triceps overhead press
BW x 20 (2)
Reverse Fly
40 x 10 (2)
Straight Bar Curls
80 x 10 (2)
Flags
5 (2)
20 minutes of cardio

OFF

Day 4
Xpload Incline Press
400 x 3 (8)
SLDL
225 x 15 (2)
Supinated Grip Pullups
BW +45 x 10 (2)
Shrugs
270 x 10 (2)
Super Squat
12 plates x 12 (2)
Machine Row
245 x 4 (6)
Crunches
30lbs x 20 (2)
20 minutes of cardio

OFF

Day 5
DB Snatch
80 x 8 (2)
Close Grip Press
4 plates x 5 (5)
Deads
275 x 12 (2)
Pushups
25 (3)
Wide Grip Pullups
BW x 12 (2)
Decline Sit ups
+10lb x 15 (3)
Side Twist
30 x 10

OFF

Day 6
Clean/Front Squat/Press Combo
135 x 6 (4)
BW Row/Pushups/Sit ups Pyramid
6/7/8/9/10
Dips/Chins Superset
6/6/6/6/6/6
Wood chopper
60 x 10

20 minutes of cardio

yellowmoomba · 10-06-2009, 01:08 PM

Monday/Shoulders/Biceps/Triceps

Standing Military Press 2 x 6, 10

Chinups 2 x 15, 15

Close Grip Press 2 x 6, 10

Lateral Raises 2 x 6, 10 /superset/ Upright Row 2 x 6,10

Straight bar Curl 2 x 6, 10

Overhead Rope Press 2 x 6, 10

ABS - hanging knee raises

Tuesday/ OFF

Wednesday/Legs

Squat 2 x 6, 20

SLDL 2 x 6, 10

Lunges 2 x 6, 10

Calves 2 x 10, 25

Plyometrics 3 x 25 (deep squat jump, side to side, bench hop)

ABS - Trunk Pulldowns

Thursday / OFF

Friday/Chest-Back

Weighted Pullups 2 x 6, 10

Incline Dumbbell Press 2 x 6, 10

Trap Bar Deadlift 2 x 6, 10

Weighted Dips 2 x 6, 10

Single DB Row 2 x 6, 10

Flat Flys 2 x 6, 10

ABS - Swiss Ball Crunch with weights

Saturday/ OFF

Sunday/ Run

**CowPimp** · 10-06-2009, 02:08 PM

I've been doing the 5-3-1 program by Jim Wendler as of late. It's super basic, but seems effective thus far. It got my strength back to normal on upper body lifts after a layoff really quickly. The workouts tend to be fairly short. I'm usually done in 45-50 minutes including a 5-10 minute warmup.

You could also try something full body if you want to keep it to 3 days per week instead of 4. Something really basic like this would work well:

Day A - Heavy (8x3 @ 85%)
Deadlift
Chinup
Dip

Day B - Light (4x10 @ 70%)
Walking Lunge
1 Arm Rows
DB Incline Press

Day C - Medium (5x6 @ 80%)
Squat
Seated Row
Bench Press

Add a little accessory work each session if you want. Scapular work, grip work, arm work, whatever. Just don't go overboard with that shtuff.

roastchicken · 10-06-2009, 02:44 PM

get on a bit of 'Less Breast, More Best' u nose it!!

**Gazhole** · 10-06-2009, 03:28 PM

Really liking the suggestions guys, keep them coming! Getting lots of ideas. May save these and do them one after the other, haha.

Thanks a million IM

Scarface30 · 10-06-2009, 03:43 PM

Right now I am using a 3 day a week FB split, very basic stuff.

Warmup sets: 2 sets at 60% 1RM - 1x5, 1x4
Working sets: 3 sets of 90% 1RM - 3x3
Adding in some extra stuff for core and grip work.

It looks like this... The 3x3 is always the first 2 exercises in the workout, with the 3x5 a little lighter.

Workout 1
Hang Cleans - 3x3
Cinups - 3x3
Dips - 3x5
Core

Workout 2
Squats - 3x3
Push Press - 3x3
DB Snatches - 3x5
Supines - 3x5

Workout 3
RDLs - 3x3
Bench - 3x3
T-bar Rows - 3x5
Grip work

Can't compliment on how well it is since I've only been on it for a week now, but I am in an out of the gym within 45 minutes.

Also, just straight trying to add weight to the main lifts every week.

10-06-2009, 09:30 AM	#1
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	Help Me, Ironmagazine Training Section! So the last few weeks after starting back at university have been tough to get used to, and to fit my training around. I've not updated my journal a lot because to be honest, the sessions have been cobbled together crap-fests. After a great summer training with absolutely no other commitments apart from part-time work, the whole day to rest and recover, and of course no time constraints in the gym itself, i made fantastic gains in strength (20-30lbs on all my lifts within about 8 weeks or less). Now, on the other hand, i am hitting a wall mentally trying to come up with a program that is fun, fits in with my schedule, and meets my goals. This is where you guys come in, if you would be so gracious. Just lacking creativity right now, but motivation is still sky high. The sessions themselves have been crap lately, but i have still been getting A's for effort. Any shape program will do, but if you could hit as many bases as possible (doesn't have to be all of them) from this list, that would be awesome: - Goal: Strength. - Frequency: 2-4 days a week. - Session Length: Somewhat shortish. 45-60 minutes? - Injuries: None right now, i have a past lower back issue. - Ability: All 1rms are currently between 1.25 and 1.80 in relation to my bodyweight (173lbs). Check my journal for specifics. - Other Stuff: Will be adding CV, and Grip work a few days a week myself so don't worry about coming up with that, just be aware i am doing it, lol. So yeah, anything is good, i have nothing but faith in your abilities to come up with something good! Obviously a good balance between upper/lower push/pull, and the other golden rules will apply . Thankyou in advance, all http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-06-2009, 09:40 AM	#2
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	You tried my split yet, Gaz? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-06-2009, 09:49 AM	#4
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	What about Bill Starr's 5x5 or some type of variant of it? It is a great program and I've never failed to make gains on it. The workouts are short and the emphasis on fullbody compound lifts makes it fun (at least for me). Plus, you only have to workout 3 days per week. I use a variant of this one: Bill Starr - Glenn Pendlay 5x5 - Periodized Version, Dual Factor Theory gtbmed's strength journal

10-06-2009, 09:50 AM	#5
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,115	Or dare I say... Westside? Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-06-2009, 09:54 AM	#6
gtbmed Greg Join Date: Sep 2008 Location: Atlanta Posts: 370	The only thing about Westside is, for me, the workouts took longer than I wanted and I became disinterested by the end of the workout. It's a great program and maxing out every week is fun, but if I do Westside again I'll drastically cut down on the exercise selection. gtbmed's strength journal

10-06-2009, 12:01 PM	#7
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	That 5x5 program actually looks pretty good! Thanks man Have plugged my numbers into it and it looks fun, and the sessions arent too long. May have to give this a go. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-06-2009, 01:01 PM	#8
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Here's a full body program I ran for a while....It's fun because there is a lot of variety...adjust the numbers as you see fit. Day 1 Trapbar Deadlifts 405 x 8 (3 sets) Push press 145 x 8 (3) Chins BW +45 x 8 (5) Fly 65 x 10 (2) DB Swing 40 x 20 (2) Planks 90 (2) 20 minutes of cardio OFF Day 2 Weighted dips BW +45 x 10 (3) Squats 225 x 15 (3) T-bar Row 160 x 8 (3) Standing DB Press 55 x 10 (2) DB Lunge 100 x 4 (2) Pullups 12 (2) Trunk Pulldowns 97.5 x 20 (2) 20 minutes of cardio OFF Day 3 DB Press 90 x 8 (3) Sumo Squat 315 x 10 (3) DB Row 120 x 10 (3) Triceps overhead press BW x 20 (2) Reverse Fly 40 x 10 (2) Straight Bar Curls 80 x 10 (2) Flags 5 (2) 20 minutes of cardio OFF Day 4 Xpload Incline Press 400 x 3 (8) SLDL 225 x 15 (2) Supinated Grip Pullups BW +45 x 10 (2) Shrugs 270 x 10 (2) Super Squat 12 plates x 12 (2) Machine Row 245 x 4 (6) Crunches 30lbs x 20 (2) 20 minutes of cardio OFF Day 5 DB Snatch 80 x 8 (2) Close Grip Press 4 plates x 5 (5) Deads 275 x 12 (2) Pushups 25 (3) Wide Grip Pullups BW x 12 (2) Decline Sit ups +10lb x 15 (3) Side Twist 30 x 10 OFF Day 6 Clean/Front Squat/Press Combo 135 x 6 (4) BW Row/Pushups/Sit ups Pyramid 6/7/8/9/10 Dips/Chins Superset 6/6/6/6/6/6 Wood chopper 60 x 10 20 minutes of cardio http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-06-2009, 01:08 PM	#9
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Monday/Shoulders/Biceps/Triceps Standing Military Press 2 x 6, 10 Chinups 2 x 15, 15 Close Grip Press 2 x 6, 10 Lateral Raises 2 x 6, 10 /superset/ Upright Row 2 x 6,10 Straight bar Curl 2 x 6, 10 Overhead Rope Press 2 x 6, 10 ABS - hanging knee raises Tuesday/ OFF Wednesday/Legs Squat 2 x 6, 20 SLDL 2 x 6, 10 Lunges 2 x 6, 10 Calves 2 x 10, 25 Plyometrics 3 x 25 (deep squat jump, side to side, bench hop) ABS - Trunk Pulldowns Thursday / OFF Friday/Chest-Back Weighted Pullups 2 x 6, 10 Incline Dumbbell Press 2 x 6, 10 Trap Bar Deadlift 2 x 6, 10 Weighted Dips 2 x 6, 10 Single DB Row 2 x 6, 10 Flat Flys 2 x 6, 10 ABS - Swiss Ball Crunch with weights Saturday/ OFF Sunday/ Run http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-06-2009, 02:08 PM	#10
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,615	I've been doing the 5-3-1 program by Jim Wendler as of late. It's super basic, but seems effective thus far. It got my strength back to normal on upper body lifts after a layoff really quickly. The workouts tend to be fairly short. I'm usually done in 45-50 minutes including a 5-10 minute warmup. You could also try something full body if you want to keep it to 3 days per week instead of 4. Something really basic like this would work well: Day A - Heavy (8x3 @ 85%) Deadlift Chinup Dip Day B - Light (4x10 @ 70%) Walking Lunge 1 Arm Rows DB Incline Press Day C - Medium (5x6 @ 80%) Squat Seated Row Bench Press Add a little accessory work each session if you want. Scapular work, grip work, arm work, whatever. Just don't go overboard with that shtuff. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

10-06-2009, 02:44 PM	#11
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	get on a bit of 'Less Breast, More Best' u nose it!! My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

10-06-2009, 03:28 PM	#12
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,001 Photos: 19	Really liking the suggestions guys, keep them coming! Getting lots of ideas. May save these and do them one after the other, haha. Thanks a million IM http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-06-2009, 03:43 PM	#13
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 2,104 Photos: 6	Right now I am using a 3 day a week FB split, very basic stuff. Warmup sets: 2 sets at 60% 1RM - 1x5, 1x4 Working sets: 3 sets of 90% 1RM - 3x3 Adding in some extra stuff for core and grip work. It looks like this... The 3x3 is always the first 2 exercises in the workout, with the 3x5 a little lighter. Workout 1 Hang Cleans - 3x3 Cinups - 3x3 Dips - 3x5 Core Workout 2 Squats - 3x3 Push Press - 3x3 DB Snatches - 3x5 Supines - 3x5 Workout 3 RDLs - 3x3 Bench - 3x3 T-bar Rows - 3x5 Grip work Can't compliment on how well it is since I've only been on it for a week now, but I am in an out of the gym within 45 minutes. Also, just straight trying to add weight to the main lifts every week. Warning: Seismic Testing Zone

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