Recommend me a new program

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oROSSo

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After a break of 3 weeks from the gym, a week back then another break of a fortnight due to holiday I'm not fancying keeping up my Madcow program I've been doing for about 6 months.

Made some good progress and enjoyed it all in all, but feel like a need a shake up.

Any recommendations for a intermediate experienced lifter? I'm eating just under maintenence at 3100 cals a day, just trying shift the gut.
 


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Progression for each phase should be the number of reps above the prescribed number of reps you get on the final set on week 3 multiplied by 2.5kg on squats/deadlifts or 1.24kg on bench/ohp.

You lift 4x per week focusing on one movement per day. It's designed with sports people in mind so you're not going to be too fucked to play footy or row or throw in some accessory work either. I just think it's a really well set up 'base programme'.
 
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Progression for each phase should be the number of reps above the prescribed number of reps you get on the final set on week 3 multiplied by 2.5kg on squats/deadlifts or 1.24kg on bench/ohp.

You lift 4x per week focusing on one movement per day. It's designed with sports people in mind so you're not going to be too fucked to play footy or row or throw in some accessory work either. I just think it's a really well set up 'base programme'.
so if on week 3 I finish with squatting 140kg for 12 reps, month 2 I'd set my max for month 2 as 145kg?

Are you still using the program Titus set out for you?
 
so if on week 3 I finish with squatting 140kg for 12 reps, month 2 I'd set my max for month 2 as 145kg?

Are you still using the program Titus set out for you?

2 x 2.5kg so 5kg, aye.

I'm not precisely using his programme but I am essentially still using the basis (in terms of rep ranges through the weeks and movements) for it as it worked really well.
 
2 x 2.5kg so 5kg, aye.

I'm not precisely using his programme but I am essentially still using the basis (in terms of rep ranges through the weeks and movements) for it as it worked really well.
I get that this juggernaut program is meant to be light and used in conjunction with sports but i've downloaded a excel spreadhseet, input my 1rm, and it seems incredibly light! I'd get bored of repping 125kg for 10
 
I get that this juggernaut program is meant to be light and used in conjunction with sports but i've downloaded a excel spreadhseet, input my 1rm, and it seems incredibly light! I'd get bored of repping 125kg for 10

Do you do regular sets of 10, out of interest? Bear in mind that's a volume week where you do 4 sets of 10 and then a 10+ set. In week three you're set 156.5kg for 10+ presuming I've calculated your max correctly. Then in week 3 of month 2 you'll be set 166.8kg for 8+ at the very least.

125kg for the 10s week implies you've set a 1rm of 208.5kg, presumably on squats? (125/x = 60/100 to 125*100/60 = 208.3).

If it does turn out to be too light, the way of calculating your progression means it's really easy to progress quicker if you should be.

As a final note - German Volume Training sets 5x10 at 50% of your max. People start seriously hurting at around that point. This has set 60% of your max for that session. It isn't going to be that easy.
 
Do you do regular sets of 10, out of interest? Bear in mind that's a volume week where you do 4 sets of 10 and then a 10+ set. In week three you're set 156.5kg for 10+ presuming I've calculated your max correctly. Then in week 3 of month 2 you'll be set 166.8kg for 8+ at the very least.

125kg for the 10s week implies you've set a 1rm of 208.5kg, presumably on squats? (125/x = 60/100 to 125*100/60 = 208.3).

If it does turn out to be too light, the way of calculating your progression means it's really easy to progress quicker if you should be.

As a final note - German Volume Training sets 5x10 at 50% of your max. People start seriously hurting at around that point. This has set 60% of your max for that session. It isn't going to be that easy.
Once a week on madcow I was meant to go to 8 reps but I usually squeezed out 10-12. That was after a heavy 3 reps.

I set a 1rm of 210kg for deads.

the bold part is true. Think I'll give it a go but may need to knock OHP on the head as I don't have the time or inclination to train 4 times a week with playing football once a week and football training once a week.

Just reading up on the accessory work, which there seems to be a lot of.
 
Once a week on madcow I was meant to go to 8 reps but I usually squeezed out 10-12. That was after a heavy 3 reps.

I set a 1rm of 210kg for deads.

the bold part is true. Think I'll give it a go but may need to knock OHP on the head as I don't have the time or inclination to train 4 times a week with playing football once a week and football training once a week.

Just reading up on the accessory work, which there seems to be a lot of.

Just incorporate a bog standard 3 x 8-12 pressing exercise into one of your other training days.
 
Am I right in thinking accessory work is up to the individual to decide the movements and volume?

Yes, but if I were doing it I'd only do a great deal of assistance stuff in weeks 1, 2 & 4 in the last two months of a cycle. Week 3 I'd maybe tone the assistance stuff back as it's more intense load wise.

Depends on you as an individual really. Overtraining is really difficult to define and most of it probably get nowhere near it.

Assistance work can probably be set up really similarly to Wendler's 5/3/1 as a template.
 
Yesterdays sessions was

Bench - 4x10 / 1x14
Cable row - 4x10
Tricep pull down - 3x10
Battle ropes - 8 rounds of tabata
Tyre slams (med ball was split) - 5x10

Quite enjoyed it but chest is sore today, summit I've never really had, doms in my chest
 
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