New Strength Program Log

This is the new workout program I'm starting as of tomorrow to increase my strength and gain some more size hopefully.
did the picture load properly?

Current 1RM:
Bench Press: 245 lbs
Deadlift: 365 lbs
Back Squat: 315 lbs
Overhead Press: 155 lbs

Its a 16 week program, Ill be going for PRs on the 8th week and 16th week.
Im still in a slight caloric deficit.
I may upload videos or pictures of when I go for PRs.

GST stands for growth stimulus training.
Im also not really comfortable with 2 rest days in a row but may workout due to school being busy.



GST eBook: http://www.growthstimulustraining.com/trial.pdf

 

Says squat day twice, I'm assuming the second one is supposed to say Push day?

What kind of name for a day is Lift day? lol

Are you going to up your calories to a light surplus?

If I were you there'd be two minor adjustments I'd make to it, I'd sub out the sit-ups for leg raises to hit the lower abs better and instead of having the two rest days after Pull day if I were you I'd rather have it after Press day which would in turn mean you get the weekend off. I'm kind of skeptical since it's only hitting each muscle once a week but it'll be interesting to see if you get some more gains doing this or not.

 

My body doesnt feel leg raises too well, it just wasnt meant to be lol.
For now, I have to tweak the workout schedule according to school. It starts tomorrow and depdening on how intense it gets there Ill have to switch rest days accordingly D:. I meant to right deadlift day lol not lift day.

This is leaning towards powerlifting workout so it doesn't hit each muscle group twice. (different from bodybuilding routine)

The programming of the routine is all on the eBook if you want to check it out.

And yea, ill slowly be transitioning to a surplus over the next few weeks.

 

This is the first I'm hearing about lifting for strength being better only once per week, feel free to go more in depth about that.

What doesn't your body like about leg raises lol?

What's your rationale between transitioning to a surplus? I've never understood the broscience behind that.

 

Lifting for strength routines do not hit the same muscle group twice a week because of the intensity of the workouts.. If someone is lifting their max for their working set, its not realistic to have a decent work out following that. Look up a powerlift routine, you'll see what im talking about. Im focusing on the compound lifts and the strength of it. If I do as you think (Hit it twice a week). With the intensity of the the program, I'll more likely lose strength by the time I PR because of continuous shitty workouts.

Every body is different, you cant expect them to react the same to different workouts. For example, Dumbbell vs barbell, people feel better with one thing more so than the other, I happen to just not feel leg raises. You should know that (Unless your body reacts to every exercise really well which I haven't seen yet)

The rationale behind it is simple.
I've been on a cut for 3.5 Months which is a lengthy period, if i go +1200 calories all of a sudden, im going to gain a lot of extra fat which I don't want.
If you cut for a short amount of time, you don't need a transitional period.

Hope I answered some of your questions.

edit - i went on such a long cut because I dirty bulked this year and losing that was just a real struggle.

edit - take a look at some of the powerlifting routines here : http://muscleandbrawn.com/mccullough-14-week-powerlifting-cycle/

Majority of bodybuilders hit each muscle groups 2-3 times a week, it just isnt feasible or worth it for powerlifters

 

Ah aight. If you were simply doing your regular routine but doing low reps it would be alright but since you've got so much volume and you're going so close to your max it's not possible.

Yeah I know I was just curious as to what symptoms you had or if there weren't any and you just didn't see any gains from it etc

Yeah I've heard that before but the reasoning & science behind it is what is lacking for me. Your maintenance is still your maintenance so despite the rise in calories you'd only be somewhat over your maintenance. The only thing I can think of is that you've been in a deficit for so long that your maintenance has dropped somewhat but I don't see how the transition fixes that.

 

Honestly, the science behind it is lacking for me too but through experience I found my face got really fat without having the transitional period lol.

If you're ever in canadia, should come to my gym and we can destroy some muscle together

 

Odds are I won't be in canada any time soon considering I live in New Zealand but you never know haha.

Now that you mention it I remember hearing something about switching between cutting & bulking too often fucks with your hormone levels and can make you look chubby temporarily. Not sure if it's the same rationale for the transitional period though.

 

If you want to go for a powerlifting routine, drop the reps, 6-8 reps a set is optimal for muscle hypertrophy, but not strength. Increase the weight, if you can lift 6-8 reps on your last set, you are not lifting heavy enough, even if you were doing a 'bodybuilding' routine, let alone a power lifting one. Also, power lifters have long rest periods, sometimes from 5-10 minutes, so you should incorporate these long rest periods between sets, however also up the weight and reduce the reps.

 

I know the optimal rep ranges for strength training and bodybuilding. I didn't make the program myself, its made by http://growthstimulustraining.com/

Since many people have gotten results from what they provided, I don't think Im going to make major changes to the rep scheme. Thanks for the feedback. Ill update when i go for PRs, hopefully i can add a few pounds to my lift this year .

 

Look into 5/3/1 by wendler for strength gains.
Damn the strength gains (and size) were awesome when I ran it.

 

Very nice 1 rep maxes for dead lift and squat. How come you bench is so low? With those numbers I would think your bench should be at least 275- 305 easily. How much do you currently weigh. Keep up the results man that workout list you posted looks beast as hell

 

If it were me, I'd throw in some addition lifts to hit more parts of the body. Looks like not enough lifts unless there is a reason for that.

 

Do you have a regular/daily eating or diet plan you don't mind sharing? I'm aiming to put on a couple stone and bulk up during October myself.

 

Seems not too shabby tbh, just make sure you incorporate adding weight