Let's help P-dizzle get strong!!!

[PWGriffin]

Ok, I've cleaned up my diet quite a bit and am still working on improving it more and more...but my program until now has been with bb'er type volume and intensities. I have gotten a little stale..since I'm not really gaining weight right now I'm not REALLY getting stronger at all. I want a change. I have never trained exclusively for strength (u know who isn't here to say that's not possible heh)...well I like my upper lower splits and I like working out 4 days a week and wanted to see what ideas the experts here might have for me.

I've considered west side...I've also considered just keeping my current program and changing loading parameters and lowering volume while increasing intensity. I'm not asking you guys to write a program for me...and don't dare tell me to read the stickies, just want some thoughts on it...

I want to bench, squat, and deadlift lots of weight primarily, but I want greater general/functional strength as well...(almost as a bonus, I'm not going to gear my program towards that)

If westside is a sure fire thing, maybe gimme a link to something I read on setting it up...then I will put something together this week and have you guys tear it apart!!!

 

[P-funk]

What is your current program, just so everyone knows what you have been doing. We can't tell you where you are going, if we don't know where you have been.

May be as easy as just increasing the intensity of your lifts, since you have been doing hypertrophy work for so long (kind of like linear periodization).

 

[PWGriffin]

http://ironmagazineforums.com/showthread.php?t=71310&highlight=upper%2Flower+split

This thread has my split in the first post...the only thing that I think is different now is that on the first upper day I'm doing weighted dips instead of seated db oh presses...

I'm also using an undulating model that you prescribed a while back for me..

3x12
4x8
3x5 (weight from week 2)
5x5

 

[P-funk]

well, now you might want to push into higher intensities, if strength is your goal.

 

[P-funk]

I should ask....are you still making strength gains with that program? Are you still progressing?

 

[CowPimp]

You could do it like my program and keep the accessory work to the same intensities, but pick a strength exercise or two to hammer at a higher intensity.

 

[PWGriffin]

I should ask....are you still making strength gains with that program? Are you still progressing?

not really. Because of the way I periodize, it's 1 month before I do the same exercise at the same intensity....so I should definitely be able to throw on a couple pounds on each exercise each week, know what I mean?

So today I benched...and I up'd the weight to 235 and I got 4 reps (shooting for 5)...dropped back down to 225 to get 5 reps....and that's the same weight I moved last month for the same reps.

You could do it like my program and keep the accessory work to the same intensities, but pick a strength exercise or two to hammer at a higher intensity.

How's that workin out for you? I might like that. But again, if this program is getting a little stale (I've probably done this program for almost 6 months now) do you think it's time for an overhaul??

 

[PWGriffin]

are you guys not too keen on westside? I've never tried it.

 

[P-funk]

I think westside is good.

why did you drop the weight back down to 225, just because you only got 4 reps at 235? That is how you get stronger....YOU PUT MORE WEIGHT ON THE BAR!

 

[slip]

how about training in the same way for 3 - 4 weeks and see what happens. I just did it with 5x5 for 4wks straight, same program, upper mon/thurs - lower tues/fri. only real change i made on the fly was doing cg chins on the mon to up the weight, and wg chins on thurs to match the weight. consistency might help here.

 

[P-funk]

right, you could keep the sets and reps the same, and work with percentages.

 

[PWGriffin]

I think westside is good.

why did you drop the weight back down to 225, just because you only got 4 reps at 235? That is how you get stronger....YOU PUT MORE WEIGHT ON THE BAR!

because this week I'm going for 5x5 and I couldn't even get it 5 times on the first set...let alone any of the next sets...

 

[P-funk]

because this week I'm going for 5x5 and I couldn't even get it 5 times on the first set...let alone any of the next sets...

a) Don't always let the rep ranges restrict you.

b) you need to learn how to use percentages better.

 

[CowPimp]

How's that workin out for you? I might like that. But again, if this program is getting a little stale (I've probably done this program for almost 6 months now) do you think it's time for an overhaul??

It's worked out great for me. I've added a buttload of weight to my chinups, brought my Olympic back squat up to where my PL squats was, brought up my overhead press 10% or so, and added a good 40-50 pounds, or maybe more (I haven't tested my 1RM, but I usually pull more on my 1RMs than calculators estimate), on my deadlift in the past 3-4 months.

Westside is also great. I have had good results with it in the past. However, I think I would modify it a bit if I were to return to it in the future. It does beat you up pretty good, and I like sticking to 3 days a week of resistance training.

 

[P-funk]

you could always try and Bill Starr 5x5. That will get you strong.

 

[PWGriffin]

Ok...so I like my program..but I'm going to make a couple changes in exercise selection to lower the volume a bit....and I'm thinking about keeping the total volume constant and play with percentages....going for new pr's monthly...

I'm stupid when it comes to this kind of training so bear with me.

On my main lifts I was thinking about doing 3 sets of 3-5 reps...upping intensity weekly...maybe going 70%.....80%..90% (set new pr's)...unload...repeat.

P-funk....teach me how to use percentages better....please. I'll read whatever you link or type up....regardless of length.

I want to try and take CP's advice as well....working on two main lifts a day with maybe 2 accessory lifts. I really like lifting 4 days a week.....maybe.....

Upper1:
Bench Press
Bent Rows

Accessory:
Incline Flies
Face Pulls

Lower1:
Squats
Romanians

Accessory:
dynamic lunges
hypers (Insert suggestion here, lol)

Upper2:
Push Press
weighted chins

Accessory:
Weighted Dips
CG Lat Pulls

Lower2:
Deadlifts
Front Squats

Accessory:
1Leg RDL's
Split Squat


There is a little something to work with....now RIP IT APART AND HURT MY FEELINGS!!!

 

[Dale Mabry]

What lifts are you trying to increase?

I would consider most of your accessory stuff compound stuff with the exception of flyes.

I like undulating over a week, 4 reps one day, 8 another, 4 the last alternating between lifts. You could even change that the second week to 8/4/8.

This has what has worked best for me, take from it what you will...

Monday
Leg 4x4
Push 4x8
Pull 4x4

Wednesday
Leg 4x8
Push 4x4
Pull 4x8

Friday
Legs 4x4
Push 4x8
Pull 4x4

I hit a different plane each time, and find staying in the same basic format to work. Sometimes, I will flip the reps from week to week, but for the most part keep them consistent, I like doing heavier leg/pulling movements. I lay it out like this to prevent dominance in the pushing movements because I see less of an issue overdoing the pulling movements.

What are your weak points? I hate doing iso work, but if there is a particular weak point, I will hit it.

 

[PWGriffin]

What lifts are you trying to increase?

I would consider most of your accessory stuff compound stuff with the exception of flyes.

I like undulating over a week, 4 reps one day, 8 another, 4 the last alternating between lifts. You could even change that the second week to 8/4/8.

This has what has worked best for me, take from it what you will...

Monday
Leg 4x4
Push 4x8
Pull 4x4

Wednesday
Leg 4x8
Push 4x4
Pull 4x8

Friday
Legs 4x4
Push 4x8
Pull 4x4

I hit a different plane each time, and find staying in the same basic format to work. Sometimes, I will flip the reps from week to week, but for the most part keep them consistent, I like doing heavier leg/pulling movements. I lay it out like this to prevent dominance in the pushing movements because I see less of an issue overdoing the pulling movements.

What are your weak points? I hate doing iso work, but if there is a particular weak point, I will hit it.

Yeah I thought the incline flies looked a little out of place...maybe another pressing movement?? Incline DB press there? Close grip bench?

I want my squat, bench, and deads to go up....I would like to be able to do more pull ups too...

I also hate iso work...hummm....weak points....I have never really done any weak point training/assessment. hummm, I don't think my tri's are holding me back...My back is very strong....upper and lower. Legs and hips aren't weak by any means...hips are almost too powerful, comparatively speaking. Quads are coming up nicely...

 

[CowPimp]

If you're going to workout 4 days a week, then you might consider organizing it such that only one upper and one lower body day focus on strength. The other days are more geared toward hypertrophy, muscle endurance, power, etc. During your heavier weeks, 4 days of lifting at 90% of your 1RM would be pretty hardcore.

 

[P-funk]

Ok...so I like my program..but I'm going to make a couple changes in exercise selection to lower the volume a bit....and I'm thinking about keeping the total volume constant and play with percentages....going for new pr's monthly...

I'm stupid when it comes to this kind of training so bear with me.

On my main lifts I was thinking about doing 3 sets of 3-5 reps...upping intensity weekly...maybe going 70%.....80%..90% (set new pr's)...unload...repeat.

P-funk....teach me how to use percentages better....please. I'll read whatever you link or type up....regardless of length.

I want to try and take CP's advice as well....working on two main lifts a day with maybe 2 accessory lifts. I really like lifting 4 days a week.....maybe.....

Upper1:
Bench Press
Bent Rows

Accessory:
Incline Flies
Face Pulls

Lower1:
Squats
Romanians

Accessory:
dynamic lunges
hypers (Insert suggestion here, lol)

Upper2:
Push Press
weighted chins

Accessory:
Weighted Dips
CG Lat Pulls

Lower2:
Deadlifts
Front Squats

Accessory:
1Leg RDL's
Split Squat


There is a little something to work with....now RIP IT APART AND HURT MY FEELINGS!!!

Okay, now that you have teh exercises, you have to figure out the loading that you will be using for the lifts in question.

 

[Dale Mabry]

If you're going to workout 4 days a week, then you might consider organizing it such that only one upper and one lower body day focus on strength. The other days are more geared toward hypertrophy, muscle endurance, power, etc. During your heavier weeks, 4 days of lifting at 90% of your 1RM would be pretty hardcore.

Bump to this. 4 days a week I would do 2 days bar speed, 2 days weight. Like Westside.

 

[P-funk]

Bump to this. 4 days a week I would do 2 days bar speed, 2 days weight. Like Westside.

and if you do bar speed, use bands or chains.

if you don't have those use cleans (or snatches) and push press.

if you don't have the technqiue for that....go with plyos.

 

[P-funk]

or, if you want to concentrate on your bench press then do that on one day, and then hit up more reps, in the vertical plane (inclines and overheads) on the second day.

Pick either squat or DL to focus on and go with that and on the second day do more reps with the opposite.

 

[PWGriffin]

Ok, so now I'm doing west side, cool..lol

I have no bands or chains, so cleans and push press...got it.

I already have push press listed and am pretty good with em...as I am already doing them. I will, however, lighten the load and hammer form and speed in the future.

So second upper body day is push presses, and say clap pullups (I hate you CP) And second lower body day maybe cleans and....what?? Throw some shit at me guys...I will pick an exercise I have done before...lol

 

[Witchblade]

(Double) Clap pushup and snatch maybe?

 

[P-funk]

why the clap pull ups?

The second upper body day is your push press (around 70-75% intensity) for speed and then do some tricep work or bench specific work...incline press, CG bench and then drill the upper back. No need for the clap pull up IMO.

for second lower body day, power cleans are fine and then go to some assistance work.....RDLs, step ups, etc...

 

[CowPimp]

why the clap pull ups?

The second upper body day is your push press (around 70-75% intensity) for speed and then do some tricep work or bench specific work...incline press, CG bench and then drill the upper back. No need for the clap pull up IMO.

for second lower body day, power cleans are fine and then go to some assistance work.....RDLs, step ups, etc...

Clap pullups are fun!

 

[P-funk]

Clap pullups are fun!

yea, but I see no point in them in this program. They severly decrease the amount of weight that he can use on a pull up and decrease the amount of strength he can potentially gain in his back, and he is looking to increase his bench press...I would opt for something that is going to build stability back there.

 

[PWGriffin]

OK....second attempt

Upper1:
Bench Press 5x3
Weighted Pull ups 3x5

Accessory
Incline db Press 3x5
Face Pulls ( do you guys like this exercise? suggest something else) 3x5

Lower1:
Squats 5x3
Front Squats 3x5

Accessory:
Split Squat 3x5 (?)
Hypers 2x12-15

Upper2:
push press 8x3 (75%)

weighted dips (3x5 ?)
Bent Rows 3x5 (?)

Lower2:
Cleans 8x3 (75%)

RDL's 3x5 (?)
Lunges 3x5 (?)


I'm going with P-funk and am going to keep volume constant, playing with intensity from week to week. I want to do lots of triples. I figure to start around 75+% week1...82-85% week2....back off week3....90%+ week4...repeat

See the questions I have now are on the # of sets and I'm a little fuzzy on percentages still...and on the accessory work.. So feel free to go and edit this with exercises you think would be better and/or sets/reps.

 

[P-funk]

the main exercise, 5 sets x 3 reps is fine.

on the aux. stuff (like the db incline press and the face pulls) do more metabolic work....go with rep range of 8-10.