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View Full Version : New Program - comments please


Sam Cannons
09-12-2007, 04:57 PM
So am going to start a new cycle next week, its based off the texas method, with some exercise changes based on my equip limitations (no bench or GHD). I am not really training for any thing specifically just decent GPP and Power/Strength to boot. I have notice bulk more power for grappling since doing heavy Cleans.

Comments are appreciated


Monday
Back Squat 5X5
Press 5X5
Power Clean 5X3

Tuesday
Met-Con

Wednesday
Front Squat 3X3
Heavy Swings 3x5 (2x32kg)
Weighted Chin ups 5x5

Thursday
Met-Con

Friday
OHS Squat 3x3
Weighted Ring Dips 5x5
Dead Lift 1X5

Saturday
Snatch
Snatch Balance
All things snatch related

Mike ODonnell
09-12-2007, 05:55 PM
I assume "low intensity" means more 50-60% 1RM effort with explosiveness in mind? Either way....eat alot!!!

Sam Cannons
09-12-2007, 06:01 PM
Hey Mike, that was on the original texas method that i copy and pasted. I will be going heavy. Eat a lot hey, thanks.

Sam

Eric Jones
09-12-2007, 11:47 PM
I like it alot!

Get lots of sleep...

Leo Soubbotine
09-13-2007, 05:43 AM
Very doable if the diet is solid.

John Alston
09-13-2007, 06:11 AM
What's the low volume low intensity day all about? Basically an easy day?

Sam Cannons
09-13-2007, 01:27 PM
I got rid of those comments, they were on the original template. I will be going heavy every session. I will look at 3 weeks then take a week off or just go light. Then re-evaluate it.

Thanks for the comments.

Sam

Sam Cannons
09-13-2007, 01:31 PM
Sleep is the one that concerns me at the moment - not enough of it ! And i will have to significantly increase my food.

Derek Simonds
09-13-2007, 04:32 PM
I love your layout. I plan on doing a very similar one starting October 1. Here is my version.

Monday
Back Squat 5X5
Press 5X5
Dead Lift 5X5

Tuesday
Met-Con

Wednesday
Snatch varied sets up to 20 reps
Clean and Jerk varied sets up to 10 reps
2 Assistance exercises depending on time and energy level

Thursday
Met-Con

Friday
Kettlebell work randomlly pulling from Mike Mahler's five pillars of KB's and hitting all 1 exercise in all 5 pillars. http://www.bodybuilding.com/fun/mahler96.htm (link is to BB.com not Mike's main site)

Sam Cannons
09-16-2007, 03:12 PM
So in terms of sleep and food how much is enough ??

Sam

Don Stevenson
09-16-2007, 09:37 PM
When training heavy I try to get 8 hours of sleep but can survive on 2 days of 5 hours follwed by one night of 10 hours followed by 2 more days of 5 hours.

Food - heavy training means a bit of extra protein and overall some more calories. I generally throw in an extra meal or two each day made up of a piece of fruit, nuts and a protein shake.

Troy Archie
09-18-2007, 10:54 AM
What do your metcons usually look like? ie. cindy-style. helen-style. 5 rounders...

Sam Cannons
09-18-2007, 01:11 PM
Pretty random, usual from the Xfit page or one of the girls, maybe some sprints or the occasional 5km.