Here you go fellas, I felt compelled to write this program for anyone wishing to gain strength, and maybe a little muscle along with it, Its also a really good plateau buster. You can use it, its all yours …If you have any questions ask me and i’ll answer you. Tell me who the program goes for all of you all…It makes me happy to help other people.
Here is the article: Don’t forget to tell me how it goes.
Hello my fellow T-men,
I have an idea for a workout that I have prescribed to my girlfriend to improve her strength. I think this program would be excellent for anyone wishing to gain pure strength along with a little muscle. It would also be an excellent program I think for anyone trying to break through a strength plateau. Here it goes: The exercises that you will use are the squat, deadlift, chin, powerclean and press, and bench. Purest powerlifter I know but that?s what has always gotten through plateaus and gained strength with me. The reps you will use are 5 sets of 5 for each exercise with 3-4 minutes of rest in between sets. This time should be used for visualization, concentration, and preparation for the next set (if you don’t prepare mentally, don’t expect your body to be prepared physically).
You will test your five rep maxes for each exercise before you start the program and every six weeks to make sure you are doing close to your capabilities. You will also have three workouts a week in rotating fashion (I?ll explain later)
You will also set up your weights for each exercise so that you go five pounds above your previous max every three weeks (four if you have been at a plateau with the particular exercise for some time). You will also want to make sure there is a natural progression of say 5 pounds increase each workout for each exercise. If you get to your “5 pounds above” workout and say you can only get one set or two sets with five pounds above your previous max, then the rest of the sets you will want to use the weight used in the last COMPLETE 5X5 workout for the remaining sets. Just make sure you have progression in the sets from week to week if you hit a plateau such as this.
The Tempo you all should use should be 30X.
I think that all, that needs to be covered…if anything is missing or any questions just ask me.
The maxes used to demonstrate the workout to you will be as follows:
Power clean and Press 175x5
Chins 210x5 (BW included)
Here’s how it goes:
Chin: 190x5x5 (Gravitron in use)
Powerclean and Press: 160x5x5
Chin: 195x5x5 (Gravitron)
Powerclean and press: 165x5x5
Chin: 200x5x5 (Gravitron)
Power Clean and Press: 170x5x5
Chins: 205x5x5 (gravitron)
Powerclean and press: 170x5x5
Powerclean and press: 175x5x5
Powerclean and press: 180x5x5
There you go fellas, Give this program a go and let me know how it goes for you.
See not everything has to be super high-tech to be highly effective, Getting back to your roots sometimes is the best way to accomplish your strength goals.
Chris Mattingly (AKA Pugs)