Thinking of dropping down to 3 full body sessions a week again. Anyone know of any good strength & power programmes to suit an intermediate/advanced lifter?

I was thinking about trying the texas method a while back, but never did. I did bill starr, but found the lack of variation dull.

thanks...

Was looking through this before, it might be worth a go.

http://www.exrx.net/WeightTraining/Weightlifting.html

Its the first one MSU experimental weight training programme, A lot more oly lifts than your doing atm but looks like a good set up to build some s+p.

What you reckon?

Just put something together yourself, that way you can do exactly what you want to.
Just like the Rillabeast. Yay!

You could try the Texas method Karlos but, as Ash pointed out before, with the weights you squat & DL you'd probably struggle to recover.

There are also 3 day Sheiko programmes - Ader would know more about that.

Or why not just do a day for each of the lifts + a bit of assistance? Simple but it works & gives you plenty of time for recovery.

CDV, looks far too oly based. I can't really even do snatches due to no oly platform. Im thinking more of a strength programme supplemented with some power work.

I think i might train a lift a day, plus assistance. Hmmm. I'll have to have a ponder about it, might be quite tricky to put together!

monday- squats
wednesday- bench
friday- deadlift

where to go from there??

So Bill starr style lol?

na, not quite...havn't finished yet. I need to get in cleans, oh press, dips, chins, single leg work, rows...blah blah. I just can't think where to put it and what intensities to use. bah.

Would work with 4 days but 3 isn't enough to be fitting in the variation that you're after.

Maybe try a bit of linear?

what are you wanting achieve by doing this?

you don't think 3 days is enough alex?

More rest days cleaver.

Not fit in everything that you want.

4 days would give you:

Legs - Squats, Single Leg work...
Chest - Bench, Dips...
Back - Deads, Chins, Rows...
Shoulders/Other Olly Lifts - Clean, PP...

Only way I can see you spliting that into 3 days would be:

Lower - Squats, Deads, Single Leg Work...
Upper 1 - Bench, Dips, PP...
Upper 2 - Clean, Chins, Rows...

Alex wrote:Not fit in everything that you want.

4 days would give you:

Legs - Squats, Single Leg work...
Chest - Bench, Dips...
Back - Deads, Chins, Rows...
Shoulders/Other Olly Lifts - Clean, PP...

Only way I can see you spliting that into 3 days would be:

Lower - Squats, Deads, Single Leg Work...
Upper 1 - Bench, Dips, PP...
Upper 2 - Clean, Chins, Rows..

Lower - Squats, Single Leg Work, Calves..
Upper 1 - C&PP/Jerk, Dips, Chins, Rows, Pushdowns..
Upper 2 - Deads, GMs, Calves..


What Alex put is basically a powerlifting split, put a proper power movement (clean and pp/jerk) in front of benching and that would be better. Rrevised above? that looks a bit better to me, but then again, thats just my opinion.

Each day should have 4 compounds. 2 upper - 1 push, 1pull, 2 lower - 1 push 1 pull

eg,

Day 1 - Power clean, Front Squats, Bench Press, Pendlay row

Day 2 - Back Squat, RDL, Push press, Pull ups

Day 3 - Deadlift, split squat, Gironda dips, Cable rows


You can add isolation as required for all the other bits on any day depending on how you feel.

cleaver wrote:what are you wanting achieve by doing this?

Like Cleaver says you need to decide what you want Karlos. Despite your knee issues, you still have the potential to be a really good PLer, & if you want to get better at the 3 lifts then I think you should prioritize them & don't do too much assistance, or keep it light.

cleaver wrote:Each day should have 4 compounds. 2 upper - 1 push, 1pull, 2 lower - 1 push 1 pull

eg,

Day 1 - Power clean, Front Squats, Bench Press, Pendlay row

Day 2 - Back Squat, RDL, Push press, Pull ups

Day 3 - Deadlift, split squat, Gironda dips, Cable rows


You can add isolation as required for all the other bits on any day depending on how you feel.

that! the best so far..

Yeah cleaver, that looks like what i had in mind. Thanks for the input guys, me love you long time.

Richard, my knee issues aren't bad really and powerlifting is something i want to try...after all, although i love my training, it would be nice to see what i can do in a comp. I suppose i'm a big fan of variation, it probably has held me back alittle bit, but what's training at this level if you don't thoroughly enjoy it. Also my issue with bodyweight. I really want to stay around 100kg.

Anyway, i'll implement this on monday. Front squats are a no go though, they're definitely an exercise my knee's don't agree with unfortunately.

I have the same problem with Front Squats as you.

I've also noticed that when sitting down for long periods of time my knees can ache and I have to straighten out my leg to ease it.

Yeah, its poo cause i really love front squats.

Right, I've put a little something together myself in light of cleaver's suggestion.

Monday- Squats, RDL, OH press, Cable rows, Calves, Biceps.
Tuesday-
Wednesday- Powerclean, Bulg split squats, Bench press, DB row, rotator cuff+lateral raises.
Thursday-
Friday- Deadlift, pistols, gironda dips, Chins, Core.
saturday -
Sunday-

I'm just thinking how i'm going to periodise now!

Karlos wrote:Anyone know of any good strength & power programmes to suit an intermediate/advanced lifter?

I do. But you'd have to hire me lol

health4ni wrote:

Karlos wrote:Anyone know of any good strength & power programmes to suit an intermediate/advanced lifter?

I do. But you'd have to hire me lol

lol, struggling for clients in the crunch scott?

Nope. Pretty good at the mo actually

Upper/Lower but over 3 days is probably what I would do...

That or full body.

health4ni wrote:Nope. Pretty good at the mo actually

new years crew?

I feel like trying full body. Nothing wrong with a drastic change in training style anyway. Switching to full body will bring some fresh adaptions to the table.


I've sussed out some periodization/intensity measures. I will update in journal.

Karlos wrote:

health4ni wrote:Nope. Pretty good at the mo actually

new years crew?

I feel like trying full body. Nothing wrong with a drastic change in training style anyway. Switching to full body will bring some fresh adaptions to the table.


I've sussed out some periodization/intensity measures. I will update in journal.

Yea stop spamming this thread, it's ridiculous.