Programs For All Goals

[markos]

Because its 2 lifts, squat and overhead press, lots of muscles used, lots of oxygen required

We've been doing Tabata since 2007, nothing, compares to Thrusters in the gym. Sprinting outside the gym

[-FIGJAM-]

wtf is Tabata and Thrusters?

[L33SH]

wtf is Tabata and Thrusters?

Tabata is a style of hiit, founded by Japanese scientist Izumi Tabata. It follows a style of 20 seconds high intensity exercise then 10 seconds rest, repeat x 8

We used to have it at our gym, way better than Grit.

[markos]

Unfortunately it got watered down with extremely soft movements and the training effect was lost.

Tabata burpees done properly is close to a war crime

[Kenna802]

Let me guess markos, you do the tabata burpees at your gym

[bozodos]

I think that PTC is more based around sprints / prowler / kettlebell circuits yeah?

[markos]

Thousands of times.

We used to have pure cardio sessions on Tuesday and Thursday nights back in the garage.

Not a crowd favourite lol

[-FIGJAM-]

Burpees are fun

[TM7GTR]

Markos,

Currently

Weight: 89kg
Height: 182cm
Age: 20

Eating 7 meals a day:

Breakfast - oatmeal with scoop of whey protein (30g p)
Meal 2 - 1 cup rice mixed with quinoa, 150g chicken breast
Meal 3 - Pre workout shake (350mls milk, cup oats, 1 banana, tsp natural peanut butter, scoop whey, 2 scoops ice cream)
TRAIN, scoop of whey post w/o
Meal 4 - 160g steak, 250g sweet potato, 150g peas
Meal 5 - same as meal 2
Meal 6 - Salmon fillet, steam pack veggies, sometimes sweet potato
Meal 7 - 250g greek yoghurt, high in protein

Need to up the carbs in my diet as I'm hitting a plateau, but my fat and protein are usually pretty good. Could add eggs with breakfast.

Monday - Legs (predominantly squat/push exercises)
Tuesday - Back and shoulders (lateral and posterior delts)
Wednesday - core, cardio, arms
Thursday - Chest and shoulders (lateral and anterior delts)
Friday - Legs (predominantly deadlift/cleans; pull and power exercises)
Saturday - core, cardio, arms
Sunday - Rest

Currently very high volume (3-4 sets, 8-12 reps, around 8-10 exercises per workout). I can provide examples of workout structures if requested.
Rest times are 45s-1min between sets, usually focus on 4 sec eccentrics to increase time under tension, drop sets and supersets are also used occasionally.

Current goal of competing in mens fitness (physique) bodybuilding late next year, hence the current bodybuilding style of program.

About to transition to a strength mesocycle for 4-6 weeks (periodising training program at the moment) but I'd like some advice/examples of a program to follow?

Would it be better to incorporate a hybrid style of training? (have strength pull and push days with assistance days in between?)

Happy to take any criticism along with advice.

[Mitcho_7]

Maybe put in what your current 1rms for bigger compound movements are so markos knows what sort of strength level your at, seeing as strength is your main focus for the next little while.

[markos]

Tom, I think your diet and training for your goals is very good.

Why do you want to add a strength cycle?

[bozodos]

just to confirm, tabata thrusters are bloody hard and afterwards I felt like I'd done sprinting or had run around the block (did 3 sets, 1 minute rest between sets). I like it.

[TM7GTR]

Tom, I think your diet and training for your goals is very good.

Why do you want to add a strength cycle?

Basically I fell really ill for about 10 consecutive weeks during June/July/August and lost a bit of weight, but my main drop was in strength.

All of my main lifts were knocked back to the point of where I feel like I only started doing them for the first time.

My goal for now is to compete in that comp next year, but that's a one time thing before focussing on possibly doing amateur powerlifting comps etc.

After only a few sessions back my squat is at 90kg x 8-10 reps, haven't done barbell bench yet (but for instance my Dumbbell press dropped from 44kg to 30), deadlift at 125kg x 5, military press at 55kg, power cleans at 50kg.

In short I'd like to add a strength cycle to at least get back to where I was previously.

[markos]

Well you'll need a minimum of 12 weeks to get worthwhile results, and you'll need lots of calories.

Thats why I was asking, it may be counterproductive to your current goals

[TM7GTR]

That's cool. 12 weeks will take me to the end of the year (festive period easy to cram calorie dense food in) and then I can focus on hypertrophy based bb'ing until September.

Any suggestions on a program template?

[markos]

The Cube

Wendlers 5/3/1

Starrs 5 x 5

[Mitcho_7]

Markos, what in your opinion are the 4 best assistance exercises for deadlifts, bench and squats?

[Birds]

I'm gonna take a guess and see how close I get to Markos' answer...

Rack/block pulls

Bent over rows

Pause squats

Shoulder press

[Mitcho_7]

I meant 4 assistance exercise for each of the big 3 lifts, so I daresay they will all be in it

[-FIGJAM-]

In relation to bench I quote Markos "to bench a lot you must bench a lot"