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Old 10-03-2010, 05:52 AM   #1
Eric Deangelis
New Member
Join Date: Nov 2009
Location: PA
Posts: 14
Default S&C Program Advice Needed

My recent program, for the last 6 months, has been Wendlers 5,3,1 with BW exersizes 2 times a week and BJJ 4 times a week. Due to a nagging shoulder issue I need to take some time off rolling live for a few weeks or more for it to heal. Wendlers is an excellent program and has increased all my lifts significantly, my current Lifts are:

DL: 360
Squat: 350
Press: 175
Bench: *275

I am 25 and 180 pounds. I have not benched in about 2 months because of my shoulder.

The program I am going too is more of a Coach Rutt MEBB 3 times a week. This will let me work some lifts I have been missing such as Front Squat, Cleans, and weighted Pullups. So scheme would be:

M: MEBB (Total Body) (Deadlift, Clean, Clean and Jerk, Squat Cleans)
T: BJJ drilling and limited Dali Lama
W: MEBB (Lower Body) (Front Squat, Back Squat, OHS)
Th: BJJ drilling and limited Dali Lama
F: MEBB (Upper Body) (Weight Pullups, Press, Jerks)
Sat: Sprints/Prowler Work/ Strong man type stuff
Sun: Rest

I think program will continue my strength gains while adding some good metabolic conditioning to offset not rolling. Goals are to maintain metabolic capacity and to keep getting strong.

Only question is: coming from wendlers I really like knowing my rep percentages for each lift, but I cant find information about the percentages for each set in MEBB. Am I missing something? I am essentially following Rutt's website and modifying when needed for my shoulder. So for 5,5,5,3,3,3 or 3,3,3,1,1,1 how does each set look weight and percentage wise?

Thanks for the help!
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