Looking for a summer program

[Kevin T.]

I'm looking for a summer program. I'm not really concerned with size at the moment-just adding strength and putting up more poundage. I was thinking of doing Scrawny to Brawny, but now i'm not that sure whether or not that will help me achieve my goals. The only other programs that i've been able to find or think about being able to do are CW's Strength Focused Mesocycle and the Bill Starr Program

My goals are to obviously increase my main lifts-bench (125 1RM), deads (250 3RM), and squats (160 1RM) and to just get stronger. I'm definitely following the nutritional advice in StB and am probably going to do the corrective phase of it to fix any problems i have (which i do). I'm going to implement some Core Performance stuff into my routine-the prehab, elasticity, regeneration, etc. But, i'm looking for a program to just get stronger with. Any advice or opinions are greatly appreciated [img]smile.gif[/img]

Thanks guys! [img]smile.gif[/img]

[Adam H.]

Kevin-

Do Bill Starr!!!

This program is great for newbies. My squat and deadlift shot up rapidly on this program. My 5RMs increased about 100 lb in a few months. Bench progress was not as rapid but still there. If you are serious with your nutrition, don't miss workouts, and add weight every monday you will be shocked at the results.

Your sig says it all. Eat big, lift big and you will be happy with the results of this program.

Adam

[bushDocda]

I am not familiar with that CW article but all his stuff is great.

That said, if you want to concentrate on the big lifts and really increase your work capacity and have time to dedicate to training, eating, and recovering like you know you should over this summer, give the Bill Starr routine a run.

Throw up a log and watch your lifts go UP

[Kevin T.]

That what's was suggested i do a couple of months ago at rugged. they gave the bill starr program as an offseason training regime. it's the summer, and i'm playing summer ball, but it's not as competitive or important cause it's just a PAL travel team. So, i'll probably do that.

Thanks adam!

EDIT: thanks BD, u posted while i was posting.

great fast replies! [img]smile.gif[/img]

[Kevin T.]

Monday
Squats-5x5(Do four progressively heavier sets of 5 with the 5th set being your 5RM.)
Deadlifts-5x5(Do the same)
Bench Press-5x5(Do the same)
Incline DB Press-2x12-20

Wednesday
Light Squats or Lunges-4x8 each leg
Good Mornings-3x8-12
Shoulder Press-5x5 or Dips-4xmax until you get 12 each time. then add weight.
Pullups-4xmax

Friday
Squats-warmup to a 3 reps with 5 more lbs than you used on Monday. On the following monday use this weight for your 5th set.
Bent Over Row-5x5
Incline Bench-5x5
Tricep Extensions-2x12-20

That's ^^^ the right program, right? I just have one last opinion question. Should i do the StB tests and do the corrective phases? cause i know that my external rotators could be stronger and i have some posture problems. I was thinking of doing a couple weeks of the corrective phase and then start this. opinions?

thanks again [img]smile.gif[/img]

[Adam H.]

That is the program I used. It works. If you are going to be on it for a few months you can change around some of the accessory exercises if your progress slows. I did SLDLs in place of GMs for a while. Also switch up grips on pullups and tri extentions periodically.

I was thinking of doing a couple weeks of the corrective phase and then start this.

Sounds good to me.

Adam

[Kevin T.]

Thanks for all your input Adam! [img]smile.gif[/img] i'm going to do the tests and start the corrective phase for however long it requires then i'll start this. I'm really looking forward to it!

[Kevin T.]

Well i did all the StB tests and the only ones that i did bad on were the pencil test to assess your rotators (i scored a 1-both hands were turned in a little bit) and the unassisted sit-up-i couldn't do it. So, since there was very little that it suggested i do, only 2-3x more scapulae retracting exercises than chest and lat, should i just start the starr program and add some more rows and external rotator work at the end?

I was thinking of doing the whole routine then do 5x5 of bent over rows and 3 x 15 of an external rotator exercise on monday and friday. on wednes, i'd do a lighter load with more reps like 3 x 12.

because i play baseball, i plan on doing jobes everyday. it's rotator cuff work, but since i'll be playing this summer, i will limit the interior rotator work and focus more on the external rotator work. The reasoning behind this being my shoulder rotates inward with every throw and my shoulders are already rounded forward and in a bit. i'll be working on my posture to even this out.

so, do you think it'd be ok to start the program and just add the accessory work at the end to help with my problems since my assessment had only those suggestions?

[Adam H.]

***DISCLAIMER***
I'm no expert. Just giving advice on experience, reading, and some common sense.

First- I don't know that you will have too much gas left in the tank for rows on monday. That workout is no joke. External rotations, yes, that makes sense.

Second- You already do 5x5 row on friday. Once again, external rotations make sense here.

Third- Do proper warm ups and stretches for your rotators.

How bad is your imbalance? Do you have rotator cuff pain? This program is very balanced and you will get stronger all over. More volume (ext rot.) and attention paid to your imbalance will most likely correct it and you will develop balanced on this program.

Take that with a grain of salt, please. Just my $0.02. Insert other random internet comment here.

Adam

[Kevin T.]

Yea i see your points. i'm just about to do monday's workout. i didn't see the rows on friday-my bad [img]tongue.gif[/img] i do a dynamic warm-up, including stretches. I don't have any pain, its just my shoulders are rolled forward and in a bit-nothing major-just from all these years of baseball. I'm doing jobes on off days, so i might not even do the external rotator work on lifting days-just save that for the jobes. I can probably do some lighter rows on wednesday and maybe on an off day 1x a week-to help even out the slight imbalance. I'm just trying to get a little more back work volume in to fix this. i think i'm going to stick to the program as is and then add some stuff on off days to help with my imbalances.

thanks for all your help adam [img]smile.gif[/img]

[Kevin T.]

You were right Adam-it does take a lot out of you, unfortunately i had to stop after just 2 sets of the squats. In that 2nd set, the 2nd rep, something felt weird in my hammies. i finished the set, loaded up for the 3rd set, got if off the racks, walked back, started to go down and it just wasn't happening. My hammies locked up or something-i think it might be a cramp, but i'll have to wait a while to see. go rub it down with ice and see how it feels. I did my warm-up-jump roping for 5 minutes, dynamic stretchings, and burpees and did my warm up sets-6 with bar then 5 with 85 and everything felt fine. those set are tough, with or without the heat and humidity. i'm just pissed that i have to stop-hopefully it's just a cramp and i'll be able to come back later to finish this up-thinking about it now-it feels like one.

dang...

[Adam H.]

Originally posted by Kevin T.:
unfortunately i had to stop after just 2 sets of the squats.
dang...

That sucks, man. Hopefully it goes away. Did you do the upper body part of the workout?

Adam

[Kevin T.]

No because it hurt so much that i could barely move right afterwards. It's feeling a lot better now, but i have practice in an hour so i don't want to 1) burn myself out, 2)start and have to stop again in a half an hour to leave or 3) have it happen again and have to miss practice or possibly make it worse.

[Adam H.]

Kevin-

You have a training log, no? Post your workouts there to get more feedback.

Hope you are feeling better.

Adam

[Kevin T.]

I'm going to start a new log next week when i am able to start the program. I'm going to take things pretty easy this week because i have a whole season of summer ball ahead of me and i can still feel it when i squat down to pick up stuff, etc. But, i was able to participate in practice no problem so this week will probably be some light jogging, some biking maybe, some basketball, etc. Just to take it easy and to get the hammies working without putting too much strain on them. I'll start the next log next week