What program to do next?

[slaughter]

Hey guys,

Ive been lifting for almost 2 years now mainly bodybuilding on and off, been powerlifting for almost 3 months now, im in SHW class, and my age is 23. ive done sheiko 29 template twice now and lifts have gone up a fair bit, my lifts arent anything special, im just wondering i want to get a good simple, less technical program something like 5x5 that will make my lifts go up massively. Any ideas or recommendations?

Ive also been looking at bands lately, so might incorporate them as well.

Ive had recommendations to move onto sheiko 37 what do you guys think?

Thanks in advance
Slaughter

[CoachK]

Good and simple is the best way to go try this.

Bench Day
Bench - sets of 5
triceps emphasis press
repetition emphasis press
back and trap work

Squat Day
Squat - sets of 5
lunge or sled push
goodmornings light weight, high rep, full ROM
ab work

Deadlift Day
Deadlift - sets of 5
Lower back work
abs

then if you want you can do a bench assistance day
Shoulder press - sets of 5
triceps work
back/trap work

as for percentages and blah blah blah, just start out doing really low percentages, and creep them up gradually for your sets of 5 for about 4 weeks then deload, then 4 weeks of triples, then remax and see what you did.

[slaughter]

thanks mate, appreciate it, maybe start on 70 percent?

can you explain triceps emphasis press and repetition emphasis press a little better im a newb to this game.

[CoachK]

Sure man. It's a method I adopted about a year ago on bench and since then my strength has gone way up.

Triceps Emphasis lifts are presses that emphasize the triceps. Close Grip Bench, 4 or 5 board press, rug presses (similar to a board press, but done with a rolled up rug so that there is plenty of give in it), JM Press, Floor Press, any kind of bench type lift that emphasizes triceps involvement.

Repetition Emphasis is any type of press where you rep out the weight 12-20 times. I like doing DB Presses of all types, Pushups of all types, Dips, Triceps Death, anything I can think of that works the chest/tris to exhaustion. That way we get some concurrent method training in for the chest.

This type of program is what I'm going to do next. I'm getting back to the basics of bench, deadlift, and squat. I've been doing so much extra crap on my bench and squat this past year to try to get them up, that I think it's time to just keep it simple and get fucking stronger for a while. If you have a computer that is Excel friendly and can send you a copy of what I have worked up. Shoot me a PM.