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Thread: Need some direction - training advice?

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    Default Need some direction - training advice?

    Hi Guys.
    I've spent the past two weeks reading a heap of info on these forums and really enjoyed it; its answered alot of my questions. However, I still need some advice. So i'll explain all below, sorry in advance if its a long post but I'd rather make everything clear.

    ME: 22, Male, 178cm, current weight 90kgs, leanish, but not cut etc. Recently moved to Sydney (train at Kings cross fitness first) from New Zealand. Working at a bank in the city. Can train most evenings. Currently train 6 nights a week - 4 weights, 2 cardio (intervals, or an core session). Eat a pretty good diet (had 3 years rowing where i had to stay under 75kgs).

    PAST: Played a heap of sports all my life, alot of rugby. Done 3 years near top level Rowing (NZ rep one season) as a lightweight - under 75kgs. 3 years ago i stopped rowing and starting weight training - complete novice. Now up to 90kgs.
    Done one Powerlifting comp Nov 2009. With hardly any strength specific training (let alone PL training). got lifts of 180kg squat (failed 195k due to a slight foot movement ), 100k bench, and a 200k Deadlift. Since then my training has been on and off, finished uni so had 2-3 months travelling, then 2 months ago just when i was looking at getting into the gym hard again I done my AC (shoulder) playing rugby. which is about 80% right now.

    FUTURE: By the end of this year I'd like to be a lean 92-93kgs (for summer), with the follow PBs (powerlifting legal - ie, deep squats):
    - 200kg Squat (one rep)
    - 100kg bench press (5 reps - legal form)

    PROBLEMS OK, so this is where I need you guys..
    1. firstly:, i need to work on my upper body, my Bench Press for my weight is pretty poor (in last years comp i was way ahead for the squat, yet one of the lowest for the press!!). I've been asked many times if i cycle - legs like trees, arms like sticks.. actually!
    reasons for this include:
    - genetics (family all have solid legs)
    - sporting background (4 years rowing (which is 85% leg power) while staying below 75kgs got my body into the most efficient shape!
    - Passion for squats (crazy i no)
    - and injuries - last year i hyperextended my elbow (in a mosh pit lol) - about 4 months off. This year I done my Shoulder AC - just coming right now. Which has meant more leg training...

    2. I want some strength gains, and some size gains on the side would be good (esp arms/chest). So i've been looking at some workout plans.
    I've been reading a bit about Rippetoe. I think it could be good for a few months to rebuild that strength base before hitting a more specific training program. BUT, its pretty leg dominant (hey i'm not against it at all - i just don't no if it suits my goals 100% and my current situation). and is 2 days rest between squats OK? (like i trained legs today, my last set was 147.50kg, 5 reps true form. I no i'm going to be pretty sore for the next few days!).
    Should i tweak it a little? I no then its not rippetoe, but maybe I'm a bit beyond that newbie level?? But then i want a soild strength training program.
    See my problem. This is why i need some direction?!

    I put together this based on Rippetoe:

    WEEK 1
    Squat 3x5
    S.Press 3x5
    Chinup 3x fail

    B.Press 3x5
    Row 3x5
    Dips 3xF

    Front Squat 1x5
    Deadlift 3x5
    S.Press 3x5
    Pullups 3xF

    WEEK 2
    Squats 3x5
    Spress 3x5
    Dips 3x5

    Bpress 3x5
    Powerclean 3x5
    Pullup 3x5

    FrontSquat 1x5
    Deadlift 3x5
    S.Press 3x5
    Chinups 3xF

    Could something like that be OK?

    I want to do as much (ie ALL) of my training use free weights. No machines if possible.

    3. Final issueside issue- I've just enrolled to do the cert in fitness at FIA (part time via correspondence, and attending the saturday workshops). I'm thinking in two years time to make a career change (HATE office jobs). In that time I want to gain as much experience as possible - more so in the 'old school' training (aka true training perhaps - non of the commercial machine/pretty boy chesticle, machine type training), while also excelling at my own achievements. (the long term plan is to own my own garage gym).
    Could any one help me out with this - maybe good coaches worth talking to, courses I could take (I'm going to do the ASCA course later in the year), gyms i could go to (in sydney - crossfit??). That would be greatly appreciated. I'm currently spending all my free time trying to learn as much as poss.

    Thanks in advance, Sorry again if it was a long post!

    Ferg.





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  • #2
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    i like the program you put together. however i would have the press and bench alternate. you said that you want to work on your bench, so it makes sense to hit it every second session.
    Harry



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    Rippetoes isn't meant for someone at your level (180kg squat, 200 deadlift).

    I'd suggest checking out something like a 3 day 5/3/1. More suited to the intermediate lifter who doesn't have time to do sheiko cycles. Also chuck in 1-2 days of conditioning (either sled or prowler).

    Write-up for Jim Wendler's 5/3/1 Program - Bodybuilding.com Forums

    note: I dont like the 'boring but big' template. I'd use the triumvirate:

    Squat day
    5/3/1 squat
    Quad exercise (lunges OR step ups)
    Core exercise (hanging leg raises, weighted sit ups)

    Bench day
    5/3/1 bench
    Chest exercise (incline press, dumbbell press)
    Back exercise (bent row, kroc row, pull ups, chest supported row)

    Deadlift day
    5/3/1 deadlift
    Core exercise (hanging leg raises, weighted sit ups)

    Press day
    5/3/1 press
    Shoulder exercise (dumbell overhead press)
    Back exercise (bent row, kroc row, pull ups, chest supported row)
    Last edited by Oli; 16-05-2010 at 10:44 PM.


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    ptc ppp

    My bench has shot up... I cgbp 80kg 3x6 the other night, so my bench has gotten alot stornger and your lifts are similar to mine..


    Cant hurt.. I think markos has a specialised bench program now

    pm PTC on the forums to check it out.

    I dont think you will learn much from FIA, maybe what stretches are good for what and how things pull together but it will more then likley be about trianing retards with machines and their stair climber things..
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    Thought you had to pay for 5/3/1?

    Unless he's made it free.

    Cool to see it's similarities to the progression I've got myself on.

    As above I would say you are more advanced than the SS template.

    I would be quite cautious with your shoulder as they can be a bastard to get back to 100% if ever, so I would get some professional advice (sport physio or something, someone who won't downplay serious training) if you haven't already.


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    Its a great program, and whilst PTC's stuff is great wendler doesnt get anywhere near the wrap on this site that he should.

    some more reading:

    5/3/1: Jim Wendler’s theory of strength — theSwoleThe Swole : Powerlifting and Bodybuilding secrets | Diet and Fitness Tips | Conditioning and Muscle Building Programs


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    Quote Originally Posted by n00bs View Post

    I dont think you will learn much from FIA, maybe what stretches are good for what and how things pull together but it will more then likley be about trianing retards with machines and their stair climber things..

    any where better?

    you will learn the basics and also stuff about how to be a personal trainer (there is more to it then exercise prescription), but you'll probably learn alot more from books, websites, forums(?), and training your self and with others. i enjoyed the course and the teachers were very good. i also plan to do the ASCA certs aswell. when i get some time.
    Last edited by haz; 16-05-2010 at 11:00 PM.
    Harry



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    Smile

    Hey guys.
    Thanks so much for the responses, really appreciate it!

    @Oliver04 - That program does look pretty sweet! I see theres a book he's released, is it good? I think i'm going to have to do a bit more reading on it but it sure looks pretty suitable for what I'm after! Cheers bro. Have you followed it? Good results?
    And whats this 'sheiko cycles' you write about?

    @N00bs - ptc ppp - is that a workout program? I've done a bit of reading on the PTC site (looks like a sweet place to train!) and i just posted this message on their forums. Is it a bench specific training program?

    @Moons - yea i'm going to get my shoulder checked out this week i hope. its feeling pretty good, but i still no its not perfect. it was only a grade 2 AC injury (even a grade 1 i reckon). more annoying than anything.

    As for the PT course, i done a fair amount of research in regards with who to do it with, and everyone had their pro's and cons. And i appreciate that most of my 'training specific' learning will come from outside sources (as it has in the past) and I'm keen to learn as much as possible from these sources (hence the post). But i think i'll gain alot from doing the course. Plus, having a piece of paper will set nicely alongside all my past (and hopefully future) sporting achievements and fitness experience.. well thats the plan/dream!

    Cheers


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    fergienz, check my stats for the results, I built them whilst losing weight.

    I have no doubt that I could have got better results with more time (im pushed for uni right now) not to mention its a program i'm going to use for the next 5-10 years.

    Wendlers book is pretty much the best book Ive seen on raw lifting, its the perfect compliment to rippetoes stuff.

    PTC'S program is good though. I think you'd be fine no matter what you picked.


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    Just use the FIA to learn the basics and get some
    coaching lessons (very important to learn). To be a good trainer you really want to 'apprentice' under a quality strength coach, I do not know much about Sydney but there have to be some good places around. I would say if you want to go a bit further an Exercise Science degree would help but that is up to you.

    I would follow olivers advice, wendlers 5/3/1 is a well tested and good program.
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