ok so i worked out in the morning today and im gonna be doing cardio tonight...
but i was sitting here pondering what i want to do after DC....i mean, my last workout is this thursday....so i need to address this issue...
i have a good friend of mine: one of the MOST knowledgeable people on bb.com called
Defiant1 who has helped me set up a bb split.
anyways, i was reading Practiacal Programming today and i saw page 162. it has a program put there which is for lifters more interested in strength.
i havent read the book completely, but ill finish it on the 36 hour flight back to bombay this weekend...
SO, i saw the split, and this is what it looks like:
Week 1:
Day 1---------------------------------Day 2----------------------------------------Day 3
squats----------------------------front squats-----------------------------------squats
bench press--------------------military press---------------------------------bench press
chin-ups----------------------------deadlift---------------------------------------pull ups
Week 2:
Day 1--------------------------------Day 2-----------------------------------------Day 3
squats---------------------------front squats-----------------------------------squats
military press-------------------bench press-------------------------------military press
chinups-------------------------power cleans-------------------------------pull ups
everything is 3x5 with the same weight except deads which are 1x5.
now, as i sat their absrbign this it occured to me:
i want to do something along these lines. simple linear periodization with big compound movements doing squats frequently.
but i have a few problems with this program:
1.) i dont want to do chins
2.) i dont want to do pull ups
3.) i dont want to do front squats because of my shoulders
4.) i dont want to do power cleans because of my shoulders
5.) i want to do incline presses
6.) i want to do something more of hamstrings in particular
7.) i want to do deads on monday not friday. its just a personal thingy
so, as i sat there reading this, i decided i can make certain improvements:
so, i came up with this plan which is simple:
1.) pick 2-4 exercises for lower body and spread them over 2 weeks. i chose squats and hammer strength leg press
2.) replace chin-ups, pull-ups and powercleans with 1 back width exercise and 2 back thickness exercises... i chose lat pull downs 4x10, cable rows 4x10 and JS Rows 3x5 and Romanian Deadlifts for 4x10...
so, with these minor changes, this is what i got:
Week 1:
Day 1---------------------------------Day 2----------------------------------------Day 3
squats------------------------------leg press-------------------------------------squats
bench press--------------------military press---------------------------------incline bench press
deadlifts----------------------lat pull downs 4x10------------------------------JS Rows
Week 2:
Day 1--------------------------------Day 2-----------------------------------------Day 3
squats-----------------------------leg press-------------------------------------squats
bench press--------------------military press---------------------------------incline bench press
romanian deadlifts----------lat pull downs 4x10---------------------------cable rows 4x10
so this is gonna be my next program. however, once i am home, i plan on doing mark rippetoe's starting strength so that i can get my squat strength back to 275 x 5 x 1. once i come back, i will be used to squatting 3x a week and then ill start this program. once i hit a plateau on this, ill simply reset the weights and start off again. since i have come off DC, i doubt my CNS will have any problems adapting to this program. and if i manage to keep my protein intake high and carb low and fat low, i should change my physique while i am at this too!!
