Someone design me a program

Steve Shafley · 03-20-2007, 09:43 AM

~6 weeks long

3-4x weekly.

My list of equipment is in the "Where do you train?" thread.

I'm sick of thinking up this shit for myself.

Steven Low · 03-20-2007, 09:59 AM

It would also be nice to know (1) your goals and (2) what your lifts are in core exercises like squats, DLs, cleans, dips, pullups, HSPUs, etc.

Ron Nelson · 03-20-2007, 10:06 AM

Is this a test? Because I really didn't study. . .much.

If you want to run middle distance, I might be able to help. Otherwise, I'll just sit back and watch.

Steve Shafley · 03-20-2007, 10:07 AM

At this time:

Squat: ~500
Dead: ~530
Bench: ~340
Pull ups - strict: 5-6 in an all out set.
Dips: 10-12...don't really have a place to do them.
Power snatch: probably ~175-180
Regular snatch: balance issues, things get tricky ~135# with losing it
Power clean: 245-250
Regular clean: don't really know, don't do them often.
Press: 215 (no overhead room for standing overheads though)
Push Press: 245
Jerk: ~250-255
Conditioning: Shitty
Core strength: Ok for heavy lifting, crappy otherwise.
Push ups: 30-35
Bent over rows: 225x5-6
HSPUs = 0

Goals: Bored. Need to train. Not training for anything specifically, just wanted to see what someone else would come up with. I probably won't run, though if I get my weight down under 230 or so, it becomes an option.

Dave Van Skike · 03-20-2007, 10:31 AM

Can't believe this thread isn't getting more traction...Jesus... Steve's a horse. Perfect raw material for all manner of ill-conceived athletic endeavors..

Drunken motocross?

Pool table bench press?

Combination of Ross's infinite intensity 50 day program and diet down to 205?

How close is Rochester Hills? they have a velodrome, you could take up track racing.

Steve Shafley · 03-20-2007, 10:34 AM

Heh. It I were going to go down to Rochester Hills on a regular basis, I'd go to the kali and silat classes that some guru holds down there.

Chris Forbis · 03-20-2007, 10:37 AM

What's BW? BF%? (roughly)

Edit: and height for that matter...

Pierre Auge · 03-20-2007, 10:43 AM

Steve,
shoot me an email pjr.auge@gmail.com I'll put a program together for you and I will even make a consult over some beers when I come to michigan next month as we had previously discussed.

I will be going down a couple of days early anyways to hang with my good buddy Doug Chapman and his crew at hyperfit usa.

Dave Van Skike · 03-20-2007, 10:48 AM

So, your above trouncing skinny boys on the track? Fine, then I'll answer the question you didn't ask. You need a goal, not a program. I'd focus on what appears to be two big "weaknesses", Overhead squatting and Pull-ups.

Maybe a two tier goal.

First hit 12 reps with BW in OHS and 20 pullups.

For a big guy, this would seem like a nasty little task. With your low gym height you'd have to add weight to the bar with lots of little plates? Maybe chains ands bands. Sounds horrible. I love it.

Once you've knocked off the high rep goal, then shoot for a double BW OHS for a sinlge and BW pullup for a triple. I'm guessing you are tacking in at about 255-265? If you dieted down to 225-230 (eek) this would be a totally doable. Combination of wicked core strenght and reduced BW would encourage all manner of conditioning fun. Huge believer that conditioning work is more fun once you can move around more quickly.

That said, you didn't ask so....FWIW

Steve Shafley · 03-20-2007, 11:09 AM

5'11"
~270 #

Bodyfat: I'd be surprised if it were lower than 21-23%

Dave...that's a nasty combo. Sick and twisted, even. I actually cringe looking at it. Ugh. That OHS is a tad out there on the far end...leg strength is there today, but balance, core strength, and the ability to hold that much overhead for so long isn't.

Plus, it's unrealistic for 6 weeks of commitment. I'm so not going to be able to commit to something like this longer than that...even if it's the best thing I've ever done, like Dan John says, if it works too good, I'll have to stop doing it.

Pierre, I dropped you a line.