programming for strength/mass, please critique.
I was hoping that i can get you brilliant gents to give me your opinions on whether or not this would be a sound program.
im 5'10". 220lbs.
have been training for 2 years. started off horribly as my first 6 months were spent as a bench and curl monkey trying to "get swole" with a couple of buddies that had been doing it for a few months. then I read as much as I could and arrived at rippetoes/starrs concepts making the most sense to me so I ran SS for a few months, progressed well considering how weak i was, started stalling often so switched to the starr model and have been alternating between that and the intermediate split shown in the program examples in Practical Programming. had a couple of 3-4 week lay offs this last year which set me back a bit, just now getting back to my highest numbers.
anyway, got it stuck in my head lately that I dont "look" like I lift and as vain as it sounds, I wouldnt mind looking a little stronger, so Im trying to com up with a good program where I can keep increaing strength weekly but also put on some mass. Let me know what guys think and if Im missing any relevant info I do apologize and will provide if/when pointed out. thanks in advance, your opinions/thoughts are appreciated.
the program would go like this:
Light Squat 2 X 5 @ 80% of heavy squat day
Bench Press 3 X 5
Deadlift 1 X 5
Heavy Squat 3 X 5
Press 3 X 5
Power Clean 5 X 3
Medium Squat 3 X 5 @ 90% of heavy squat day
DB Bench 3 X 8-12
Chins 3 X F
DB Incline Bench 3 X 8-12
DB One Arm Rows 3 X 8-12
oh and in case it matters, current numbers are:
squat 280 X 5
Bench 215 X 5
Deads 340 X 5
Press 155 X 5
P. Cleans 165 X 3 (I suck at these, this makes me sad.)
Switch the monday and wednesday squats.
THis program isn't going to get you very big. I would do some more volume for size. I would do either "Boring but big" 5 sets of 10 at 50% or the russian bear as many sets of 5 as you can get at 10% less than your working set (keep the time between sets less than 2 minutes).
I appreciate the suggestions. I thought that 50% would be too low of an intensity to provide a significant training effect, but being that Wendler recommends the same there must be some validity to that. thanks.
Originally Posted by Jamie J. Skibicki
and for anyone else who would be kind enough to chime in, my reasoning for the L-H-M squat set up as opposed to the Starr recommended H-L-M was only because thats how the Starr Model example in practical programming has it set up. if anyone has any experience running it in this L-H-M fashion id love to hear about it. thanks fellas.
as I re-read this I realize the russian bear suggestion didnt really register the first time. I read about that in one of tsatsoulines books, but thought it sounded too different from most of the other protocols I see used with success so I didnt give it much thought. Has anyone here actually ran the russian bear for a significant amount of time? if so Id love to know if it was successful. and thanks again Mr. Skibicki for your prompt reply.
Plenty of guys here have tried the Russian Bear and had success with it. You can view a summary & links to some logs here: http://startingstrength.com/resource...t=19799&page=1
As for BBB sets, yes it's light weight, but it's high volume and you're only supposed to rest a minute or so between sets. By the time you finish, you'll be feeling it.
I added in some 5x10 at 50% and it's rough. You are also not fresh when you get to it. Actually I did 60% of my 5rm.