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Old 04-06-2007, 01:19 PM   #1
bill brasky
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Default Strength Program


So, I've recently realized I'm too weak. I have been caught up in what sort of "program" to follow when I can't squat double bodyweight.

I need some help. I will probably be able to strength train 3-4 days/week. Besides the "Big 21", what else can I do that is simple, easy effective to get stronger. I work 40-50 hrs. wk. and have other (necessary) obligations that allow me to get on most nights between 7.5 to 9 hours of sleep. The diet thing is no problem: meats, veggies, etc...

Here are my rought stats:

Height: 6'1"
Weight: 180
BF: 9-11% (too much look good, not enough strength)

Back Squat: 200 with ok form (can't keep back straight)
Deadlift: 315
Bench: Maybe bodyweight on a good day
O/H Press: 160

Help please.
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Old 04-06-2007, 01:47 PM   #2
Derek Simonds
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Either the beginners program in Starting Strength or the mass gain template that is sticky noted on the top of the mass gain forum and in Performance Menu number 17.

I am currently doing the mass gain program and enjoying it. There are a couple of guys on this board that are doing the starting strength program. I think if you look under the training logs section you should be able to see some.

Both are simple, time efficient and effective. Good luck.
What we think, or what we know, or what we believe, is in the end, of little consequence. The only thing of consequence is what we do. -John Ruskin

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Old 04-06-2007, 02:10 PM   #3
Steve Liberati
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back to the basics...5 x 5's always do the trick for me
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Old 04-06-2007, 02:54 PM   #4
Mike ODonnell
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Sometimes you just have to look in the mirror and say "Hell....I am not built to lift heavy so I better be quick..." lol

Just kidding....SS and 21 are both good....just be consistent, make sure you keep a log and make progress each workout and it will come.....strength is a skill, it has to be practiced inorder to get better at it.....
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Old 04-07-2007, 01:38 PM   #5
Frank Needham
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I have yet to find a better freely available overall of strength training than this: http://www.geocities.com/elitemadcow...nts_thread.htm
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Old 04-07-2007, 02:36 PM   #6
Dave Paton
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I am currently half-way through Gayle Hatch's squat program. I have made decent gains so far. Might want to check that out if squatting is what you are really looking to improve on.
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Old 04-07-2007, 06:47 PM   #7
Gary John
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Big 21, split up is a good way to start a groove and work up.
Shaf had an article in one of the earlier GetUp's on a good
system for the dead. It was a once a week program, but I
forget the details. I was scared to death to dead, I think I was 55
and nervous about injury. Went from 0 to about 350 at a bodyweight of 175.

You might want to leave the bench out and do hang cleans to push presses.
5-4-3-2-1 is a nice work-out. Only suggesting, cuz overhead is going to make you a lot stronger than bench. I went on a bench tear, after I got a base in.

5x5 works, but gets boring by the second day. Shaf has a nice ladder program for an ME day, say once every other week. I use it for rack pulls, where I put in monster numbers (for me) in a few weeks. Rack pulls will get you real strong in the core.
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