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The idea of deads on wednesday is because your squatting heavy for a 5x5 or 3x5 or whatever on monday and deads involve alot of leg. Its hard to really load the bar for deads when your legs are screaming from the squats. That's my experience anyway.

OHP shouldn't kill your lower back unless you're really arching your lower back. 0311 and Eric helped me with the proper form on OHP, I don't know if that is the problem or not, but I'm definitely convinced that OHP is 100% technical. I was surprised as shit at how much it affects your pressing power.

One suggestion for the accessory would be to do Triceps on day 1 and 3 since you're already smoking your tri's from the pressing and doing Bi's on day 2 since you'll be doing heavy pulling. I would suggest doing a 2x10 or 3x8 with a very heavy weight and minimizing your rest time rather than doing an RP, or do an RP at rep 8 or 6 (depending on if you do the 2x10 or 3x8) followed by squeezing out 2 more reps to make the 2x10 or 3x8.

Just lookin' out for ya bro

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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ok im gonna be honest with u. i had 3 routnes on my plate.

1.) practical programming

2.) ur westside program

3.) a program D1 helped me create (this one ill be doing later this year and is next in line)

now i chose the practical programming because its gonna help boost my strength. as to westside: i might do this and then move onto westide. as per the book, this program can work from 4 weeks to 4 months depending on the trainee. ill give myself 14 weeks before i get bored. actually, ill do 16 mostly (itll either by 16 or 1 - both extremes)

so, the way i see it now, my next 3 programs are:
Practical Programming
Westside for Beginners
D1's Program

yup..its awesome...ive just read a few pages here and there because i want to leave the book for my 36 hour flight back home

the program they recommend is for beginners who have never lifted. ive already been through that drill on Mark Rippetoe's Starting Strength for Beginners. i dont want to repeat. the lay out for intermediate lifters is basically an explanation of HOW to use linear periodization to ur advantage. it doesnt give a program. i used their sample program for begnners and added some stuff and removed useless shit. i have provided the original program above 0311, u can see the changes i have made. they are drastic, but they fall into the paramters outlines by the book.

:( not fair...that was a cheap shot...

no they are not. but they have chins and pull-ups which i dont want to do. i dont like either of those exercises. and the whole purpose of the book is to NOT have a fixed routine.

lets analyse 4x10 on lat pul downs. how long will i be increasing on them? not all the time, right? fine. agreed. but i can always change set-rep combination AND i can substitute exercises as well.

u have to read the book to understand what i am saying. mark has specified there is NO special set program. the program he lays out is itself a basterdization of his program on starting strength. even i remove lat pull downs i can add in heavy good mornings. sir, the possibilities are endless.

u are correct, i am looking at this program from a bb'ers eye. like i said sir: there are 10000 ways to change this as i go along. u are probably correct regarding this, but i want to try it out.

my mass gains from starting strength were shit. not even newbie gains. u know it and so do i. i NOW know thanks to dc training how to eat, but back when i did mark's program i was doing pretty ok. not half as good as now, but not bad either.

the book is about how to customize. i will be reading the whole book and ill probably understand more and perhaps ur right. but from what i did read i dont think so so far.

as to ur mass thing: ur right. i am concerned about strength for:
bench
squat
deadlift
thats it. nothing else.

at this stage, i cant do squats 3x a week. and i dont want to do front squats. i am doing them on dc and i hate them to the core. i have shoulder injuries on both my shoulders which u are aware of. if i do front squats it hurts my shoulders.

now as to the 4x10 scheme, i put that in because 3x5 for leg presses OR cable rows OR lat pull dows doesnt seem right. i want them more volume on them. therefore, i chose 4x10. if u have something else in mind, please let me know. i am all ears to that.

sir, weightlifting is an art where one must take what one learns from one program and apply it others.

i love dc training. i have learnt a LOT from dc training. if i thought i had learnt a lot after mark's program and then hst, this is even more.

i am not insisting on RP'ing arms. i might not. for the first few weeks i dont even want to. i want to chill and see how things go. i just said RP'ing arms coz its helped me. as eric says: it has given me satisfactory sacroplasmic hypertrophy. (not his words though so dont quote me)

yes thats true. legs are important. but if i can do deads on DC after all the shit i do before that which is heavy weight stuff, doing deads for 1 set of 5 reps wont kill me. if what u says turns out to be true and i cant cope up, ill simply switch exercises. but until i try it this way ill never know for sure.

hmm...i havent pm'ed eric any OHP vids...ill do that soon...

as to my pressing: my form is not bad. i mostly do it like a push press which is ok. i will keep needing to reset the weight though lol...

sounds like a plan. the most important thing is to make sure to work my tri's on floor skul lcrushers because i am determined to slowly and steadily break my bench plateau of 185. even if it takes me a year, i am determined to do it. and i need to do it slowly. i have shoulder issues so i need to be ultra-cautious.

u know, soon, i might replace OHP with inclines and bench twice a week on week 1 and once on week 2 with inclines being done 2wice on week 2 instead....lets see

i appreciate it bro. i appreciate everyone helping me out. if i didnt value ur opinions would i bother posting my future program in my journal?

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That's precisely where I got the term "Anuj" from. Some things aren't meant to be sprinkled into other completely different programs. The fact that you "learned" how to rest/pause from DC training doesn't mean now you take your cliff notes and bring them to every other program.

Think about it. You said you wanted to increase your core lifts essentially. Will rest/pausing your arms or doing high volume or whatever else you have up your sleeve REALLY gonna help?? If you were to ever answer yes, then go for it. I know better and tried to save you the time.

And in my opinion, "bodybuilding" is not an art.

0311 definition: It's a very UNcomplicated process of lifting frequently and progressively with heavy compound exercises built around the squat without worrying about how pretty a routine looks like on paper."


There's not going to be much new in that book that hasn't been covered in the forums IMO. I could turn around and say Ditillo's book says the 5 x 5 is a complete waste of time, but that doesn't mean I'm going to dump it.

C'mon. Flip back in THIS very journal and reread all of my diet advice in response to how SPARSELY you ate. You were putting Milk or a cheese quesidilla as a meal. I'm not making fun of you Anuj, but if that's what you were eating for the first half of this journal, then I can only imagine why you weren't gaining on Rippetoe's program.. You know better than that.

You may have been eating more at home vs. college, but it obviously wasn't near enough..

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ok fine. so what exaclty is ur point? what do u want me to do?

Use the Force..

thanks

Sorry bud.. I was making sure this stays lighthearted and friendly.

Getting back on track..

What exactly are your weaknesses in regards to those exercises?

I think he wants you to do an UNcomplicated process of lifting frequently and progressively with heavy compound exercises built around the squat without worrying about how pretty a routine looks like on paper.

And...

Eat like a fuckin animal!

which exercises are u talking about???

Bench: Where's your sticking point? Off the chest?.. Halfway up?.. Do you feel it's your [insert pressing muscle(s)] holding you back? How's the technique seeing as bench pressing is pretty technical.

Squat: Where's your problems? Coming out of the hole?.. Is it your lower back weak? Are you just mind-fucking yourself?.. What do you do for accessory work for back (ie. pullthroughs, glute/ham raises, DB swings) -> I know the answer seeing as you were DC'ing.

Deadlift: Same as squatting. Bottom?.. Midpoint?... Last third? What do you feel is your problem? How's your technique?

And on and on and on.... Feel free to be long winded. THIS is the type of stuff you should be asking yourself if you really want to IMPROVE the big three.

Just doing the actual lifts 2-3 times a week as you want to do WILL work up to a point. There will come a time when you need a lot of accessory work to continue progress, which is why the 5 x 5 works so well in conjunction with DFHT. Eric's an example of one extreme continuing to progress with single factor 5 x 5 for what seems to be a hundred years now , then there's others such as myself that essentially maxed out with 5 x 5, and needed to address my weakpoints with another powerlifting-specific program a la conjugate powerlifting.