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Old 02-18-2008, 05:14 PM   #1
Ari Kestler
Join Date: Oct 2007
Posts: 156
Default My Mass gain/strength plan...please critique

OK...after doing enough reading and soul searching, I came to the painful conclusion that I am weak and the only hopes I have of getting stronger are going to involve some serious weight lifting with no metcon, a written log and plenty of rest/food. I've decided to start the SS program, really low too, Squat @135 and DL @ 155 in the hopes that I can add 5-10 lbs a workout until I stall...at which point I'll drop back 20 pounds and then add 5-10 lbs a week... The last week of march I will be on vacation so I'm hoping I'll be able to keep adding weight until that week, take the week off and then either resume the following week or if I have to drop the weight down a bit...

After I stall on SS for good, I'll switch to the PM Mass gain program and see where that goes...ultimately my goal is to participate in the CA WoD and not feel dead in doing so...

A few SS Questions:

1) I plan on doing the workouts A and B as designated by rippetoe, and throwing 3 sets of max pull ups and 3 sets of max dips at the end of each workout. If I exceed 3x15 then I'll drop it down to 3x8 weighted... Thoughts?

2) Instead of warming up with regular squat for the squats I was thinking of warming up with the OHS since I'm much weaker anyway and OHS warm up with 45, 65, 95 shouldn't be such a stretch... Thoughts?

3) While starting SS, I'd like to properly learn how to front squat (properly rack the weight), clean/jerk, snatch...so I'll likely get some coaching for that, found someone in baltimore from the CF website so that should be awesome.


I kinda liked being pretty lean , but I'm willing to add weight in order to build muscle and grow stronger...I'm going to try and do it as paleo as I can....so this will probably consist of just eating a lot more than I'm used to... I normally ate 12 - 7 2 large meals...

Instead I might try and do a small pre workout meal on workout days (MWF) so something like 2-4 eggs (thoughts)?

I'll try and drink anywhere from 1/2 liter to 1 L of low fat chocolate milk on workout days as my post workout nutrition... I'm mostly doing this just cause otherwise I see it being difficult to get all the food in.

I plan on adding extra fat to every meal.... TBSPs of Olive oil @ lunch and dinner, jerky and nuts as snacks but otherwise I plan on eating the same amount I used to in each meal and the same amount of carbs each day (normally less than 100g per day)...so on Workout days I will probably have huge carb spikes and on non workout days they will be back to what I'm used to...

I realize the sugar spikes aren't the healthiest thing, but I'm looking at this as a temporary thing to get my weight up and then I can hopefully cut it out and still maintain after the fact....

I think for now I'd still like to keep a relatively shorter feeding window... so still going to strive for 15+ hour fasts, but if I can't put on weight or get too easily fatigued/fail while lifting then I'll consider opening it up...

Any questions/comments? Thanks for all your help. Took me a few weeks to read through all the forums but I feel like I got an incredible amount of information from doing it...
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