No I’m not asking anyone to help me change one of the great Waterbury programs or others I have been following here for a year or so.
Rather, due to time for school I have to take a weight training course over the summer. Like I said I’ve been following programs and advice from this site so I’ve worked up my capacity and have been doing three total body workouts a week, 10x3, 3x12, 4x7 focused mainly on compound lifts.
The class I’m in now follows the Bigger, Faster, Stronger Program with my teachers input. There’s 3 main exercise days Squat, Trap Bar Dead and Bench usually Mon, Wed, Fri. (In that order which I don?t understand why not, put and upper body between the two lower body dominant movements). The reps schemes for these go 3x3 week 1, 5x5 week 2, 5-4-3-2-1 week 3 and 10-8-6 or 4-4-2 week 4. This I think would be fine to strength?
Then since this is for absolute beginers we have 3 assistance exercises on each day all done 2x10 (except jerk 2x5)
On squat day is leg curl, leg ext and lunge.
Trap Dead is Lat Pulldown, Jerk, and Straight leg Dead.
And the great assistance exercises to drive up your Bench are Bi Curl, Tri Pushdown and Chest Fly’s.
So after doing Waterbury like routines were a given day of 4x7 might look like…
A1 Pullup A2 DB Bench
B1 Good Mourning B2 Military Press
C1 One Leg Squat C2 Chin
I’m not sure I wanna go and do bench, bi curl, tri push and chest fly’s for a workout.
So what would be your advice for changing things up. A little bit lower volume would be good because I’m cutting on a t-dawg like diet, time isn?t an issue for adding extra workouts, I could do 2x a days or 7 days a week (not that that would be a great idea though). Obviously I?d prob change up the assistance exercises. Any ways this could be made westside ish (cause the main exercises are relatively heavy).
Like I said I?m trying to lose fat and also bring my strength up. I would also be interested in including clean and snatches.
Sorry I?ve noticed a common trend in my topics that what I say could easily be shortened, but I?d like ideas to add more to this lacking programs, while keeping in mind I?m in calories deficit.