Good program for strength? Yes or No?

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    DaveWalton's Avatar
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    Lightbulb Good program for strength? Yes or No?


    Just wondering if you guys think this is a good program for significant strength gains?

    I mainly ask because it seems like my bench press strength is diminishing after 3 weeks with the program, and it's depressing!

    Reps for valuable input!

    Workout is below:


    Day 1
    Deadlift from ground: 3 sets of 5 reps.
    Deadlift partials (bar set 18” from ground): 2 sets of 5 reps, 2 sets of 2 reps
    Stiff legged deadlifts: 3 set of 10 reps.
    Leg Curls: 3 sets of 10 reps
    Bent over rows: 3 sets of 10 reps. (straight bar for 2 hand) (kettlebells or dumbells for 1 handed)
    Shoulder Shrugs: 3 set of 10 reps, 2 sets of 5 reps.
    15 minutes of various ab crunches
    Stretch

    Day 2
    Bench Press: 5 sets of 5 reps
    Triceps extension: 5 sets of 10 reps (kettlebells can be used for seated of lying extensions)
    Biceps curl (straight bar) 4 sets of 10 reps
    Dips (weighted if you can) 6 sets of 10 reps
    Power Cardio: Suggestions –farmer’s walk with dumbbells, Carry 100lb plates, carry and load sand bags
    Stretch

    Day 3
    Off

    Day 4
    Squat or Leg Sled: 3 set of 10 reps, 4 sets of 5 reps
    Leg Curl: 4 sets of 10 reps
    Calf Raises: 5 sets of 20 reps
    Power Cardio: Suggestions -carry and load sand bags, push or pull vehicles, stadium stairs carrying weight
    Stretch

    Day 5
    Military Press: 3 set of 10 reps, 2 sets of 5 reps
    Kettlebell Isometric Shoulder Exercises: front raise and hold, side raise and hold. These are great for training for the Crucifix Hold in Strongman
    Power Cleans: 3 set of 10 reps, 2 sets of 5 reps
    Full Pull with Kettlebell or One Armed Snatch with Dumbell: 3 sets of 10
    15 minutes of ab work with a medicine ball
    Stretch

    Day 6
    Build Endurance!
    Big Power Cardio Day
    Work with Strongman Implements you have or just find some heavy items and lay out a carrying medley

    Wind Sprints at 80 percent effort
    5 – 100 yards 5 – 50 yards (then add as you need)
    This is great for building endurance and wind!
    Stretch

    Day 7
    Off
    Suggestion: Get a massage on this day

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    Realized I forgot to link it earlier...my bad!
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    Looks like a solid plan to me bud. Where did u get the program from?
    •   
       

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    daveydoodle's Avatar
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    Look into Hypertrophy Specific Training (HST). I'm on a second run of the program (modified slightly for my needs) and have had phenomenal results. I have not put on an overwhelming amount of mass from this, but strength, density and hardness have been great.
    If you can't find much, send me a PM and I'll shoot you the 8 week program I'm using.
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    for strength I like the advanced 5x5....starting a second go around right now, after a successful load and deload the first time I tried it. I took a week off altogether and now loading up again!!

    Mostly all you do is squats, deads, bench and rows, and my squats, bench, and deads have gone up significantly!!
    True story:

    I give a f**K!!
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    codywaters's Avatar
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    look up dave tate... he promotes a 5-3-1 training regime. Above all else you need to feed your skinny ass...
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    strength wise as long as you have your three main coumpounds (Squat,deadlift and bench) you should get stronger. Three sets of squating though isnt gonna get you alot though, Id move ur set range to 5 or 6
  

  
 

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