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In my opinion, I recommend you get back into the Rippetoe programs like you already stated you were... Just try to keep it focused MORE on gaining strength vs. doing more hypertrophy work via rest/pausing or lots of volume.

Coming off of DC Training with the lowered frequency, this program you're going to start should really produce nice results coming out of the gate.

All I was saying in the above posts was that rest/pausing and high volume work is great for hypertrophy, but not good for getting the power you want to increase your big three. After you do the Practical Programming routines, and have come close to your RM's, THAT is the time when you'd probably be best served addressing weak points and adding in some more accessory volume.

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1.) i havent benched in over 4 months

2.) i have shoulder issues which make me subconsciously HATE the bench press

3.) my technique is ok. i dont put my feet all the way behind like powerlifters. i keep my feet flat on the floor, arch my back will only my ass and my shoulder blades (which i am trying to get close together) are touching the bench. my benching teachnique is like a powerlifters. not a bodybuilders.

4.) sticking point would be off the chest and then halfway up (sticking point).

5.) i feel my triceps are a huge cause here because they are DAMN weak.

naah...im not too worried about them. im doing them 1x every 2 weeks and thats making me forget my form and making me lose my strength. and that sucks.

hmm.....bottom position is my weakness. liftig the weight off the floor.

the thing is, because i havent squatted so often, im not able to naturally put my ass low to the floor and lift off. i am using my back more than my legs. when i was squatting more frequently, this never happened.

im gonna be honest with u here on several things

1.) i dont agree wtih everything u say but thats ok because what ur saying is for my good.

2.) i saw the westside for beginners template again and it looks pretty decent. i wouldnt mind trying that out. i think it'll be fun. itll defintely be better than this above program. this brings me to:

3.) the main reason i looked and considered the above workout is because i am going home and when i am there my concentration is: a) spend time with my family b) get laid c) party like there is no tomorrow. so, in order to do this, i dont want to be handicapped with a workout to follow. since i want to get back into the groove of squatting, this seems to be a good "ice breaker"

4.) i have had not decided EVER what program i will be doing for sure. i am still considering the 3 options.

5.) i am doing my best with my diet. if u ask any of the pro's over at IM they will tell u the improvements in my diet compared to what i started out with. and trust me: the amount i used to eat at home is nothing compared to now. but i have learnt how to eat correcty. in the sense, to time my meals as per my activitires. that is what i meant by learning something. it was not in reference to rest pausing. it was in reference to understanding my body better.

ok so u made a new post..

ok

yup...me hopes so

i know...

let me analyse what all i added in, ok?

1.) front squats changed to leg presses becasuse i cannot do front squats. i hate them.

2.) chin-ups went to lat pull down becasuse i know i will never give my all for chin-ups

3.) pull ups went to cable rows because i like these better and i cant do pull-ups.

4.) power cleans i wont do because of shoulder injuries. so i added in JS Rows.

my substituitions werent to Anuj the program. they were simply to make it more appropriate for me.

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Ok, you see where I was confused. When I said that you shouldn't sprinkle rest/pausing and stuff into another program, you replied:

That's ok. Now we've adjusted.. And are now good to go...


My posting was in reference to your 4 sets of 10 and rest/pausing arms. THOSE additions aren't bad. And I know you!.. And know that if you're left unchecked, you'd end up with a widowmaker. J/K

BTW: Why can't you "give it your all" for chinups? Sounds to me like you should be focusing some work on your pulling power. You really cannot do sets of 5 reps with bodyweight pullups?

That's partially why I was saying 4x10 lat pulldowns are a waste for you in the first place. You should be focusing on heavier weight until the point to where you're able to do deadhang pullups. Sets of 10 just ain't gonna get her done. And pulling power DOES have a direct impact on your reversal power for the bench press, which would help you speed the bar past your sticking point(s).

Nothing wrong with doing some negative work for pullups either.

ok i hear u on lat pull downs. but not the other stuff. ill replace lats with pull-ups. but im not removing cable rows or JS Rows. ur corrections make sense.

LOL, what other stuff? It just makes more sense to me if you're strength training, yet cannot execute some pullups, that you should FIX the problem?

Anuj, I'm not strong-arming you on any of this. You'll do whatever you want anyways. It seems like you're getting very defensive as if I'm trying to knock you and all your experience with many various programs. That's not my intention. If I see something that's fucked up, I'll tell you. For example, you sent me a pm a few weeks back with a vid of you doing incline barbell rest/paused for DC. You neglected to end on a true 8 second negative, which is an important step for DC. You just reracked it (and it looked like you still had a few left in the tank).. Now, if I didn't care, I would've deleted your pm and did a quick 2 second reply saying, "good job". That's not me! So if I seem like I'm talking down to you, I'm really NOT. Instead, I went over the process with you in a reply. So if it seems like I'm always questioning you, it's because sometimes you miss a step here or there or get a little too far ahead of yourself.. Just lookin' out for you bud!

Fuck, well, good luck with whatever you decide. If your experience is whispering in your ear not to listen to me, then don't. Seriously, I won't get offended to hear you say, "Dude, what you said won't fucking help me strength wise, and here's why..." Just because I've got a little girth certainly doesn't mean I can't stand to learn a little something from Anuj..

well. the thing is: i dont like pull ups. i know that after military presses, when i see pull-ups on my sheet ill be like: "oh fuck it. its not worth doing". and if i drag my ass to the pull-up are and i go for it, the max ill do is probably 50% of what im supposed to. AND in addition to that, ill probbaly do it half assed as well. this is my mental weakness. i know it. i am aware of it. and because of this i put in lat pull downs.

but i realize now that what ur saying is right. i just hope this realization transforms into me actually doing them - something which i doubt.

initially, it did look like u were. im being honest here.

thats true.

that is how i felt

thank u for clearing that up

ok hold on. u r referring to a pm many months ago. i have been DC'ing for 14 weeks. i have not sent anyone recent incline vids.

when i sent u to the vids i had prior to doing the exercise spoken with superd and thenatural and bigdownunder who u know know their shit regarding dc training. they specifically told me that at my stage it is irrelevant at that time that i focus on negs. my goal was to get the reps and lift the load. subsequently when i DID do them again, i added in the negs. it was only in this second cycle that it was advised i start the statics.

u are correct about it being important in dc training, but it is far from being the MOST important detail. and because of this i was advised to leave it for the moment. and that moment was purely my first 2 weeks on DC.

even after, BDU told me it is NOT something i need to focus on. even if i dont get it done, no issues. it is for the extremely advanced folks.

i know that....and i appreciate it. if i didnt i wouldnt have even sent u the pm. i didnt pm u the vids to show off lol...i sent them for u to critique because i value ur opinion.

this isnt about u or me. this is about me doing the most i can to get the biggest bang for my buck. and the program i have laid up is temporary to get me back into the groove of squatting 2x a week.

u are making this into an ego issue which it doesnt need to be made into at all.

when i read the book fully ill be able to do what i really want to do.

u r complaining of me becoming defensive and then this is what u write?

Ha, ha, ha! Can't help it I'm an animal. That hasn't been ALL I've been doing, though! I've been off 5x5 on an upper/lower for weeks . I give refining my weaknesses that way plus then RESETTING the weights back for the 5x5 the credit. But times they are a changing.

Well, Anuj, I waited to reply hoping the other guys would answer and I got my wish. 0311 and Kane said what I was gonna say.

Talking about how Rip and Pendlay says it's not a static program is interesting cuz I've read a few interviews....but I haven't read the book so I don't know. But I can take a guess based on what I do know about their methods that what 0311 said is true.

The fact is these guys would put trainees on a '5x5' method for years. Notice I said method not program. We tend to view it as this 5x5 program or that one because of all the endless internet varitations with this stamp or that stamp on it. But they viewed it more as a continuum of training based around 5x5 reps.

Rip did not start everybody out on 3x5, stop. Then do some 5x5, stop. Etc. and so on. A person might start on a 3x5 and then plateau and maybe go try to go to 5x5 or perhaps 5x5 one day and ramping up to a top set another. And then when that peters out another change. All designed to keep things moving forward for as long as possible. I NEVER read them say, when our guy got tired of this or that we'd throw in some 4x10 pulldowns instead . Another guy might start doing 5x5.

In fact one reason I progressed so well on the "single factor program" is that I DIDN'T view it as a static program. What that means is I made small changes in order to progress past plateaus with the intention of managing workload so as not to overreach while still lifting progressively heavier weights. 0311 mentioned it not being an art? Well that shit is all about mathematics .

So, as I said I haven't read that book, but I have a feeling that what I've tried to describe is more what they mean by it not being a static program.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Hey Anuj, did you read the first chapter in the book? Or did you skip to the sample program? I just read it. Wow, it sounds uncannily like some of the things I've posted here about training progression and periodization .

http://www.bodybuilding.net/training...=periodization

im a skimmer. enuf said

on a more serios note: ill be reading the book on the 36 hour flight home

^^^^Oh, I know you're a skimmer. But the first chapter, imo, is the most important one from what I've seen. Read it thouroughly to set the stage for what they are talking about later on. If people really absorbed some of this then we wouldn't be looking at all these cookie cutter linear periodized new one every week programs from twenty somethings who fancy themselves experts on the Russian Periodization Model or as Siff's protoge', blah, blah, blah.... . Or someone who has read a bodybuilding book and now is an elite internet trainer with 10 whole years of experience training thousands of succesful trainees