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Old 06-20-2010, 10:58 AM   #1
Samuel Hughes
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Default Plan for Gains

So a little background:

I'm 21, male, 5'9" 150lb. I have been lifting since I was 13 though without any real guidance or coaching. As such I slowly developed a 300lb bench press and didn't even know how to squat (I mean actually squat, ass to grass and whatnot). At some point in the last year, I decided I wanted to drop weight and get in better "shape". Basically, I wanted to feel more balanced/atheletic. I dropped 20 pounds from 165-145 way too quickly and lost a lot of that over-developed upper body. As I read and learned and read and learned, my programming evolved constantly. it's time now, however, to come up with a definitive plan and stick with it. So here is my plan, I welcome your input:

Goals:
Weight: whatever meets the goals below
5x3 315# Squat
1x1 405# DL
1x1 185# Overhead Press
5x5 225# Bench Press
Ability to run 18:00 3 mile (arbitrary "fitness" gage)
Learn to snatch and jerk

Current:
Weight: 150#
5x3 225# Squat
1x1 335# Deadlift
1x1 150# Overhead Press
5x5 205# Bench Press
18:00 3-mile
*I have been following a linear progression for these lifts, and hit all lifts thus far, but I am approaching my first stall in all of them.

Programming:
M-am workout- Warm up, light practice clean and jerk, Back Squat, Bench Press, <10min HEAVY metcon, 2 Accessory exercises, cool down
T-pm workout- Warm up, light snatch practice, Overhead Press, Deadlift
W-Off
R-pm workout- Warm up, light practice clean and jerk, Back Squat, Bench Press, <10min HEAVY metcon, 2 Accessory exercises, cool down
F-am workout- Warm up, light snatch practice, Overhead Press, Deadlift
Sat-anytime workout- Warm up, Squat Variation (front, overhead, etc), Medium length metcon (Off day if needed)
Sun-Off

For Metcons: I use kettlebells, vests, boxes, hills, rings, you name it, I'll try it. For example, yesterday I did 4 rds: 5x KB [clean and press, renegade rows, high pulls, squat jumps] in 6 mins. Another favorite is Clean-->Thruster coupled with hanging leg raises.

As for nutrition... I have some crappy Costco whey that I need to finish but once its gone, I'll be ordering some quality stuff. Basically, I eat lean protein (chicken, eggs, round steak, salmon, sardines, pork loin)+veggies+fat source (olive oil, coconut oil, avocado) at all times except peri-workout. Pre-workout is coffee+dextrose/maltodextrin+beta-alanine+leucine enriched whey. Post workout is 4 oz milk+ Leucine enriched whey+ dextrose/maltodextrin+creatine. Carb source currently is the candy "Spree", but I'll order some pure dextrose with my next protein order. Post workout meal will have sweet potato or berries+ lean protein+ veggies. Vitamins and supplements will include fish oil, vitamin D, Liver tabs, and a multivitamin...as soon as I can afford them.

Thanks for any input.
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Old 06-20-2010, 01:30 PM   #2
Brian DeGennaro
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Lift heavy, do short sprints, push a sled, and eat more. I told you on the other board you need to put on some more weight since I'm 4" shorter than you and have 15-20lbs on you.
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Old 06-20-2010, 02:53 PM   #3
Kevin Perry
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Quote:
Originally Posted by Brian DeGennaro View Post
Lift heavy, do short sprints, push a sled, and eat more. I told you on the other board you need to put on some more weight since I'm 4" shorter than you and have 15-20lbs on you.
+1 ... same height and weight as Brian... just not as strong...yet
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Old 06-20-2010, 04:00 PM   #4
Todd Rehm
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FWIW, I'm also 5'9" and hit close to most of your targets.

PR squat is 480# for a single and 435# for a 5x5.
PR deadlift is 455# for a single.
185 Press for a single.
5x5 at 190# currently, but I had to lay off training the bench press because of elbow tendonitis. PR is 255# for a single.

PR for 5k is 21:58 at the advanced age of 36.

PR snatch 65kg; clean 88 kg; don't know PR Jerk - lost 88kg yesterday on a judge's decision for pressing it out the last six inches on the left-hand side.

For me, it took moving up in bodyweight from 185# to 220# to get those numbers. I'm currently moving my bodyweight slowly down to 206# and we'll see what it takes to do that while maintaining or increasing strength. YMMV.

Because I'm an n=1 experiment, I cannot say for sure, but my suspicion is that it will be easier to have gained some weight to get the strength up and then lose it, than it would have been to stay at a lower weight and build that kind of strength.
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Old 06-21-2010, 05:16 AM   #5
Geoffrey Thompson
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I'd say do SS-style linear progression 3x per week with all the eating that entails and cut out the "met-cons". Do some conditioning on Saturday (or whatever the first day of your 2-day break would be) if you must. And gain weight.
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Old 06-21-2010, 06:18 AM   #6
Samuel Hughes
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Thanks for the input so far. Brian, I am and will continue eating like a monster. Clean food except around the workout when I add some simple sugars, protein and maybe oatmeal. Investing in a crockpot made a huge difference in my ability to eat more...I basically have a big bowl of quality meat in the fridge at all times. Just pour on some oil and throw it in the microwave... that being said, I am open to more ideas.

As for training... I know that starting strength will get me there faster, but this is my only leisure activity (I am studying for the MCAT, starting a full time lab job, feeding myself, giving my dog attention...). It is the only time I really get to punish myself and release tension. The metcons REALLY help me do that. I accept that gains will be slower, but as long as I progress... So unless you guys really think I won't be able to make it with that schedule, I'd like to keep it. Or if you want to adjust the organization, definitely voice opinions.

Also, I realllly need a good training partner. I have trouble gaging when I am overdoing it, undereating, etc. Does anyone know of a good way to find someone local online?

Thanks again for any input
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Old 06-21-2010, 08:28 AM   #7
Justin Algera
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I think if you lift heavy and hard enough, you wont need to do the "metcons" to relieve tension. I would say up your intensity with the lifting and you wont want to do "metcons"...ever.
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Old 06-21-2010, 10:15 AM   #8
Geoffrey Thompson
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In my experience, after pushing the squats hard, you get to a point where you want to sit down and cry after your squat sets (I think that started happening for me at around 370x3x5...). I don't know about you, but that really relieved my tension. YMMV, do what you have to do because the MCATs are a lot more important than your squatting goals.
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Old 06-21-2010, 11:36 AM   #9
Derek Weaver
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Lift heavier, do appropriate metabolic work (sled works here), drink a lot of milk if you can stomach it. Adding in whey if your protein falls short is fine. Don't worry about it too much though. If you're eating enough, you shouldn't have any trouble getting to 1-1.5 grams/lb per day

Dextrose, maltodextrin and the other stuff is not needed, but it's your money.
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Old 06-21-2010, 11:43 AM   #10
Shane Skowron
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Quote:
Originally Posted by Geoffrey Thompson View Post
In my experience, after pushing the squats hard, you get to a point where you want to sit down and cry after your squat sets (I think that started happening for me at around 370x3x5...). I don't know about you, but that really relieved my tension. YMMV, do what you have to do because the MCATs are a lot more important than your squatting goals.
Isn't random crying one of the classic signs of overtraining?
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