Keep in mind that you're a novice lifter for a longer period of time than you think you are. Novice lifting can last anywhere from a few months to a year or two, depending on how hard you hit the weights and where you started.
Once you've reached the point where you don't make regular progress on the SS program, you are ready to move on to the intermediate stage, which can last you for a good number of years. Find it HERE:
If you're a very advanced lifter (many, many years of CONSISTENT weight training), then there are lot of programs out there, and which one you pick is simply a matter of preference. If you're really that advanced, you should know what works for you and what doesn't by this point. [Reply]
Originally Posted by Silock:
No, you got it right. My thinking was that 1) there's no real deload week, and 2) that's when accessory work starts to ramp up a bit.
It's actually a bit more volume than my last program (All Pro Intermediate). The only reason I changed it is because it wasn't really written with Front Squats in mind (shouldn't be going more than 6 reps on a heavy front squat), and the other main lift portions were a bit too easy for the first half of the month (started at around 70% of a 5RM). But I was still making progress on it.
I see. As far as exercise selection, the routine looks good. As long as you can make progress in that rep range. I am just used to doing accessory work in that 70% range for sets of 10 or so from running 5/3/1 for so long. I kinda follow this table now as I follow a bit more of a bodybuilding style as I slowly build up strength back from my shoulder injury. Just now am finally able to get 315 on my back in a low bar position without any pain. So I cycle the 'big 3' movements below and just run a lot of accessory work with sets of 10-15.
So I'm wanting to start some back strengthening exercises as my work is pretty demanding on my back. What are some things I should look for to strengthen my lower and mid back? [Reply]
Originally Posted by O.city:
So I'm wanting to start some back strengthening exercises as my work is pretty demanding on my back. What are some things I should look for to strengthen my lower and mid back?
Originally Posted by O.city:
So I'm wanting to start some back strengthening exercises as my work is pretty demanding on my back. What are some things I should look for to strengthen my lower and mid back?
Deadlifts - reset the weight each rep from the floor. No bouncing garbage.
Rack Pulls- in a power rack, set the safety arms to just below the knee. tight lower back arch, chest up and drive through heels.
lower back hyperextension or weighted lower back machine - self explanatory, high volume on these
Deads & Rack pulls will build your lower back, traps and thicken your erectors like no other. [Reply]
Originally Posted by Aspengc8:
I see. As far as exercise selection, the routine looks good. As long as you can make progress in that rep range. I am just used to doing accessory work in that 70% range for sets of 10 or so from running 5/3/1 for so long. I kinda follow this table now as I follow a bit more of a bodybuilding style as I slowly build up strength back from my shoulder injury. Just now am finally able to get 315 on my back in a low bar position without any pain. So I cycle the 'big 3' movements below and just run a lot of accessory work with sets of 10-15.
I'm close with the total reps just a few more sets. I may need to bump it up to 85/95/100/105. About to go try the first workout, so we'll see. [Reply]
Originally Posted by Silock:
Scapulae retractor fatigue. At about 6, you lose form and go kyphotic. The last thing I need is a back injury. I already can't do back squats.
Okay, this is somewhat off topic for the thread but I figured the people who post in here could probably give me the advice I need. Next Monday I'm planning on riding my bike anywhere from 70-100 miles, and I'm looking for suggestions on what the best types of foods to eat before and during that long of a period of physical exercise. I am open to just about anything for breakfast, but whatever I eat during the day needs to be carried with me and space in my bag is limited. Oh, and preferably stuff I can find in a grocery store.
