Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Fitness, Strength & CrossFit

Reply
 
Thread Tools Display Modes
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!


http://www.bootcampfitnesskc.com/the-fitness-conduit/
Eric Deangelis is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 11:05 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator