Revised Program- Feedback Request

[NJ-Surfer]

Hi All,

I designed this lifting program with help from Built about 10 weeks ago. I was 195lbs and ~24% BF when I started cutting. I'm now down to 187 and ~21% BF. I recently adjusted my calories to continue to cut and I'm hoping to get down to 180lbs at 18%BF in about 2 additional months. The program I have been following is essentailly the Power section in the attached file. I'm trying to add some periodization by using some aspects of P/RR/S. For shock week I do 1 set followed immediately by the superset, then rest and repeat for 1 additional set. After that I rest and then do the drop set, rest and then move on to the next superset, dropset group. Please let me know what you think about my program and if this is good to do with my cut. After I hit 18%BF I plan to also use this program for my bulk.

 

[Built]

There are a few movements in there that really don't translate well to higher-rep work.

Cleans come to mind. Also deadlifts and rack pulls. For that matter, why are you supersetting rack pulls with hyperextensions? This has bad idea written all over it to me.

I'd also ditch the upright rows ENTIRELY. There are far more effective movements that won't risk injury. I highly recommend Olympic bar corner presses - they're great for ALL the rep ranges. I'd also ditch the assisted chins and do regular chins. If you need an assist, do 'em standing on a bench and push off with your toes to get to "up". Do single-arm pulldowns for the higher-rep version of this.

 

[NJ-Surfer]

There are a few movements in there that really don't translate well to higher-rep work.

Cleans come to mind. Also deadlifts and rack pulls. For that matter, why are you supersetting rack pulls with hyperextensions? This has bad idea written all over it to me.

I'd also ditch the upright rows ENTIRELY. There are far more effective movements that won't risk injury. I highly recommend Olympic bar corner presses - they're great for ALL the rep ranges. I'd also ditch the assisted chins and do regular chins. If you need an assist, do 'em standing on a bench and push off with your toes to get to "up". Do single-arm pulldowns for the higher-rep version of this.

I got the rack pulls with back extension superset idea directly from the P/RR/S dvd. It does seem to a bit stressful on the back. I do the Olympic bar corner press on Monday's workout. I'm assuming your Ok with the Power week. What would you suggest for the RR and Shock weeks?

 

[Built]

Listen - go through your exercise selection and break them down into vertical push, vertical pull, horizontal push, horizontal pull, quad dominant and ham/posterior chain dominant.

Now pick movement-specific exercises that work in low, moderate and high rep ranges.

For example, vertical pulling
Low: weighted chins
Moderate: chins
High: one arm at a time lat pulldowns

Posterior chain
Low: off the floor deads
Moderate: RDLs
High: SHELC

Quad dominant:
Low: back squats
Moderate: front or back squats
High: single leg leg-press

Make better sense now?

 

[Built]

I got the rack pulls with back extension superset idea directly from the P/RR/S dvd. It does seem to a bit stressful on the back.

I have not watched the dvd, but this combination seems irresponsible. I know Eric's a fan of upright rows, but this isn't a movement I'd recommend to a friend either.

I do the Olympic bar corner press on Monday's workout.

Corner press works well for low, moderate and higher rep work. Squats do too - some movements are great now matter where you place 'em. Some aren't. Generally speaking, anything where lower-back fatigue compromises your form is to be avoided - hence my distaste for rack pulls supersetted with hypers.

 

[NJ-Surfer]

Listen - go through your exercise selection and break them down into vertical push, vertical pull, horizontal push, horizontal pull, quad dominant and ham/posterior chain dominant.

Now pick movement-specific exercises that work in low, moderate and high rep ranges.

For example, vertical pulling
Low: weighted chins
Moderate: chins
High: one arm at a time lat pulldowns

Posterior chain
Low: off the floor deads
Moderate: RDLs
High: SHELC

Quad dominant:
Low: back squats
Moderate: front or back squats
High: single leg leg-press

Make better sense now?

OK, excellent info. As always thanks so much for your help!!!
I will revise accordingly and post the revised spreadsheet.

 

[Built]

There you go.

 

[NJ-Surfer]

Let me know how this looks.

 

[Built]

The exercise selection makes MUCH better sense.

I didn't check to see if you've balanced your upper with your lower or your push with your pull but you should find this more effective than the earlier version.

(PS do the Arnies standing; less pressure on the lower spine, and a bit of core-work tossed in for free.)

 

[NJ-Surfer]

The exercise selection makes MUCH better sense.

I didn't check to see if you've balanced your upper with your lower or your push with your pull but you should find this more effective than the earlier version.

(PS do the Arnies standing; less pressure on the lower spine, and a bit of core-work tossed in for free.)

What would be the best way to achieve this balance. Should I have an equal amount of Push/Pull and Upper/Lower per workout or can this be balanced out over the week? Also, with the supersets is it best to superset a push with another push or a pull?

 

[P-funk]

Personally, I think you are way over thinking this stuff. Keep it really simple and just train hard and eat right.


patrick

 

[Dale Mabry]

What are you trying to do?

 

[NJ-Surfer]

Personally, I think you are way over thinking this stuff. Keep it really simple and just train hard and eat right.


patrick

Thanks for the imput. I am traing hard and I have a great diet. I'm cutting fat and lost ~1lb per week over the past 10 weeks. I haven't lost much muscle according to the mirror and my girls touch test so I'm very pleased with the results. Along with training hard I also want to train smart and that is the reason for my post. I want to get down to 18%BF without losing much muscle so I've adjusted my diet accordingly and added some periodization to keep stimulating my muscles. Should I assume from your comment that you've looked over my program and think i'm on track?

 

[NJ-Surfer]

What are you trying to do?

See above