i read through some PB'ing and some PL'ing articles + programs and i came up with this program. it is kind of like Kethnaabs WS4BB but not quite. i would like u to tell me how it is.
all the ME lifts are listed in 0311's beginner PL'ers article:
M- ME squat
W- DE bench
Su - off
MONDAY: ME SQUAT/GM/PULL
1.) GM/Squat/Pull Variant. u do 3x3 or 5x5 or 5,4,3,2,1 or 5x5 pyramiding. as per PJRs rules u can do anyone you feel like. if ur doing 3x3 or 5x5 with the same weight the last set must be a killer. if ur doing a 5,4,3,2,1 then u have to set a new 1RM. if u are doing a 5x5 pyramiding u need to set a new 5RM
2.) ME Squat Variant 4x5 with same weight or a Widowmaker.
3.) GHR 3x8-12
4.) Calf Raises - DC Style 1 set to failure
WEDNESDAY: DE BENCH
1.) Bench Press 8x3 with 50-60% of 1RM
2.) Rows 4-5 x 6 pyramiding
3.) DE Press Variant 4x8 with same weight
4.) Bicep Curls 3x10-15
FRIDAY: DE SQUAT/GM/PULL
1.) Olympic Squat / Box Squats (A2G) 12x2 with 50-60% of 1RM
2.) DE GM / Pull Variant for 4x10 Pyramiding
3.) Reverse Hyper Extensions 3x8-12 Pyramiding
4.) Calf Raises DC Style 1 set to failure on a different machine
SATURDAY: ME BENCH
1.) ME Press Variant for 3x3 or 5x5 or 5,4,3,2,1 or 5x5 pyramiding. as per PJRs rules u can do anyone you feel like. if ur doing 3x3 or 5x5 with the same weight the last set must be a killer. if ur doing a 5,4,3,2,1 then u have to set a new 1RM. if u are doing a 5x5 pyramiding u need to set a new 5RM
2.) Chins/Pull Downs 4-5x6 same weight
3.) ME Press Variant 3x5-6 Pyramiding
4.) Tricep Extensions 2x10-15 rotating angles every 2-3 weeks
i have kept volume relatively low because i do not think i am advanced enough to do more than these sets. however as i grow stronger i guess i can add more sets. i have also kept pyramiding for certain exercises because i want to focus more on strength rather than hypertrophy. however i have kept the volume for those pyramiding sets kind of low.
please tell me what u guys think.
ps: ME lifts will be changed every 2 weeks
LOL Anuj! Better not think about dumping DC until next year!
Just cause I'm a bored loser I'd like to respond. I'll only put in my .02 for ME Lower day.
First off, what is it you want to accomplish? You're thinking like a bodybuilder. You should either pick one of two different things:
Mass- WS4BB type of routine
Strength- Beginner Westside Tweek by Reynolds
- If you are after mass, then the 5 x 5 (either same weight or pyramid) would be fine. If you are concerned with strength, then do either a 1-3 with the occational 5 RM. This means doing a few warmups, maybe an acclimation set, then attempting a 1-5 PR.
- Don't do a widowmaker on an MAX EFFORT DAY! No matter what your intentions are albiet strength or mass, your max effort is your high intensity day, training your neural efficiency. DE days are for speed training, and are more suitable for RE's such as that. You could also just change your DE to an RE (repetition effort) day.
- Your squat variant will most certainly be fucked up. Reason being -> You're planning on 5 x 5 for your Max Effort exercise. Afterwards, you want to do 4 x 5 with a squat variant? Good luck with that. There's a reason why your ME lift has the highest intensity (% of 1 RM).
1.) GM/Squat/Pull Variant: OLY Squats- 5 x 5
2.) ME Squat Variant: Box Squats- 4 x 5 :arg:!!
It would be more feasible if you did the first exercise for a 1-3 RM, THEN did your squat variant for 3, maybe 4 x 5.
I don't know Anuj. I would just follow a layed out plan that someone else already wrote up. You don't have the experience to come up with something like this. I don't think you take into account planning around your recovery abilities or the effects of volume/intensity/frequency cycles on your CNS. You'll either burn out your CNS, overtrain, deviate from your own plan, add needless sets/reps, or throw in an extra exercise or two because you finished early. I'm not saying you'd do any of those things, but overtraining would certainly be at the top of my list. Especially since you don't have 24/7 access to food.
It almost looks like you tried to blend in DFHT, DC, WS4BB, and Kethnabb's Westside explanation. Bad idea. DFHT is modelled after Westside, but it's sole intention is mass. DC is something completely different, and aside from calves, shouldn't be sprinkled in Westside.
Once more, I'd either do Beginner's Westside or WS4BB type of program. For you I'd say the WS4BB because it's a lot easier and is pretty much completely written in stone. I know you'd like to come up with your own program and post it on bb.com to leave your mark on the sport, but IMO you should pull back on the reigns and ease into powerlifting to see if you even like it.
:D As a consulation prize, I'll email you an old spreadsheet I made a long time ago for WS4BB. It has all the variants on the left to make it easier to choose from, and the week's on the right.
oh darnit! i thought i had this one!!!!
and didnt someone mention WS4BB is too much volume for a beginner to handle?
wait i am in class :p
ill continue with this in about 4 hours
Anuj most of the so-called 'gurus' on the internet don't have the knowledge to play with programs like this. I think the gym and forums have become your hobby. The only question worth asking is what is necessary to progress not how fancy a program I can do or how impressive it looks in a post. But I repeat myself :p
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