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Need some direction - training advice?

F

fergienz

New member
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.
 
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.
 
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:
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..
 
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.
 
n00bs said:
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..
Click to expand...


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:
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
 
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.
 
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.
Posted via Mobile Device
 
Wendler is an absolute legend in the sport.

we have had good success with our program.

Put the effort in, you will do well on either
 
I train at FF also, so if you want to get together for a session let me know.. Im not traveling to the cross though lol :p
 
Thanks alot again guys!!
Ok heres the plan, I've brought Wendler's ebook and I'm going to read it this week, hopefully work the numbers this weekend and put me together a plan of attack.
I'll get to a physio this week I hope as the shoulder is still not 100%... might have to start a bit lower on the bench press.

And I have just under 3 months before i go to europe for 6 weeks for work. So, i'm going to use those weeks to really dedicate myself to this program. Plus its winter and I see my social life dieing with this cert in fitness, so its an ideal 'growing time'!

Also, i'm thinking I might setup a journal/blog online, maybe BB.com (as they've got them all preset up) for it. Mainly for me to track my progress, but it may prove useful to others after 3 months on the program.

Sounds like a plan =D

1 quick Question tho (and if its answered in the book, just ignore this as I'm going to start reading it tonight). If i do the 4 workouts per week plan, would it be ok to chuck in a HIT day in there? Maybe some Tabata's (16mins total), or rowing intervals? Just one day a week. Or would this be detrimental to my goals?

n00bs - Would be very keen to sus a training session sometime! Maybe give me a few weeks to get started with this and for my shoulder to come right then yea. Where do you train?
And hey, whats wrong with the cross?! Half of bloody sydney seem to think its the place to be come friday and saturday nights
 
fergienz said:
Thanks alot again guys!!
Ok heres the plan, I've brought Wendler's ebook and I'm going to read it this week, hopefully work the numbers this weekend and put me together a plan of attack.
I'll get to a physio this week I hope as the shoulder is still not 100%... might have to start a bit lower on the bench press.

And I have just under 3 months before i go to europe for 6 weeks for work. So, i'm going to use those weeks to really dedicate myself to this program. Plus its winter and I see my social life dieing with this cert in fitness, so its an ideal 'growing time'!

Also, i'm thinking I might setup a journal/blog online, maybe BB.com (as they've got them all preset up) for it. Mainly for me to track my progress, but it may prove useful to others after 3 months on the program.

Sounds like a plan =D

1 quick Question tho (and if its answered in the book, just ignore this as I'm going to start reading it tonight). If i do the 4 workouts per week plan, would it be ok to chuck in a HIT day in there? Maybe some Tabata's (16mins total), or rowing intervals? Just one day a week. Or would this be detrimental to my goals?

n00bs - Would be very keen to sus a training session sometime! Maybe give me a few weeks to get started with this and for my shoulder to come right then yea. Where do you train?
And hey, whats wrong with the cross?! Half of bloody sydney seem to think its the place to be come friday and saturday nights
Click to expand...


I must be the other half of sydney then haha actuallyi was there the other day my dad was staying (by accident) drove through the main street and had a laugh.. its just so dirty and full of sluts..

I train at maroubra FF.. Its always good to train with new people makes you push yourself.. Let me know how your sohulder goes and stay in touch

cheers..
 
Give the HIT workout a go. If you're doing tabata like it's supposed to...you'll come close to dying...or at least wishing you were dead. If you find the HIT cardio thing a bit hard to recover form, try a steady state of cardio (ie half an hour walking) a go. it's a sure fire way to do some cardio as well as unwind
 
if you must do the HIT stuff i would do it on a lifting day. this gives you more time to recover.
 
HIT cardio is shit, mildly better than running.

running = enemy of strength.

He'd be better off getting a set of kettlebells or welding up a sled.
 
Alright cheers boys.
I'll aim for 3-4 weights sessions and if i fill like a blowout I'll do a session of Tabata.

Its actually going to be hard only doing 4 or 5 sessions a week. I've usually trained at least 6 times a week, especially when i was student (not all weights i should add - sometimes even cardio in the morning, weights in the arv, footy training at night etc). I think its from 3-4 years training 8-12 times per week with my rowing, I kinda have the mentality that everyday I should do SOMETHING.

I guess I''ll just have to get used to having some more rest days :P
 
fergienz said:
Alright cheers boys.
I'll aim for 3-4 weights sessions and if i fill like a blowout I'll do a session of Tabata.

Its actually going to be hard only doing 4 or 5 sessions a week. I've usually trained at least 6 times a week, especially when i was student (not all weights i should add - sometimes even cardio in the morning, weights in the arv, footy training at night etc). I think its from 3-4 years training 8-12 times per week with my rowing, I kinda have the mentality that everyday I should do SOMETHING.

I guess I''ll just have to get used to having some more rest days :P
Click to expand...

You wont melt, and as your lifts get better your best off to keep the training days low.

With experimentation on myself and feedback ive seen from other guys in forums I'd say this is the best parameter:
- High level powerlifter: 4 days, no conditioning
- Person who lifts weights for strength/fitness, no sports: 3 days, 1-3 conditioning sessions.
- High stress job, physically demanding job or competitive sports: 2 days a week, 1 conditioning session.
 
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