My strength setup for the summer

Expert Discussion Strength Training
1

Hey dudes

I put together this strength and hypertrophy program for my (basketball/school) offseason. I did it with the help of a couple of very dense resources, the major ones being Joe Defranco’s “westside for skinny bastards”, Kelly Bagget articles, the Elitetrack and CF forum concern power and explosiveness.

A little info about me:
17 years old
Height: 6 feet/181 cm
Weight: 162 lbs/73,5 kg
Body fat approx: 10-15 %
1 legged vertical leap: 29 inches
2 legged: 25 inches
2 legged from standstill: 23 inches

This is the first time I’ll be weightlifting. Because I’m an athlete and no bodybuilder, my main concerns will be power and agility. This will be my strength and hypertrophy phase, and it will probably go on for a period of 6-10 weeks. My legs are already fairly reactive so plyometrics and power training will not be very dominant during this initial phase.

The focus in my workouts will be on the posterior chain since since that’s my weakness compared to my upperbody strength

Current stats.

ATG squat: 12 x 55 kg
Chins: 5 x +10 kg
Dips: 15 x bodyweight
Hyperextension: 15 x +10 kg
Farmers walk: 10 s hold at 30 kg
Military press: ?
Deadlift: ?

The stated rests are the ones I’ll be doing between sets. Appropriate weight % will of course be used.

Note: The 5 x 5 setups will consist of 1 warmup set with light weight, the second set half the weight of the work sets, and the last three being the work sets.
The 3 x 10-12 setup will use progressive weight increments, for example: set 1: 45 kg, set 2: 50 kg, set 3: 55 kg.

Warmup:

5 min rowing
5-10 min bicycling
Hang cleans bar only

Workout 1 (Monday)

Posterior chain

ATG back squat
2-3 min rest
5 x 5

Romanian deadlift
2 min rest
3 x 12

Glute ham raise
2 min rest
3 x 12

Hyperextension
1 min rest
3 x 15

Upperbody

Dips
3 min rest
5 x 5

Shrugs
2 min rest
3 x 12

Farmers walk
10-20 s rest
3 sets of max weight for 10-20 s

Ab & grip specific work

Workout 2 (Thursday)

Posterior chain

Deadlift
3 min rest
5 x 5

Glute ham raise
2 min rest
3 x 12

Upperbody

Military press:
3 min rest
5 x 5

Chins
3 min rest
5 x 5

Ab & grip specific work

That’s it. I have probably forgotten something but I’ll keep the thread updated as we go.

A couple of questions for you guys:

  1. Should I ditch the hyperextensions in workout 1?
  2. Should I ditch the deadlift in workout 2 and do ATG squats and RDL instead?
    3: Should I ditch the military press in workout 2 or the dips in workout 1 for bench press?
  3. How do the rest ratios look?

And remember, any help is appreciated

Nian

2

not sure if i would do the 5x5 method but if you have your mind set give it a try. how much bb will u be playing?

3

Please elaborate on why I shouldn’t do the 5x5 method, and tell me if you got something better in mind.

Between me working (summertime job) and working out at the gym, there won’t be that much time for me to play bball, so I’m gonna opt for maybe once or twice a week.

4

i think you are trying to combine to many training method, cf, joe, elite etc etc. Pick one and follow it. i would probably just to westside sb.

5

You’re probably right dude, I’ll probably do that. Another question about westside for skinnies. I was thinking of changing the ‘2 upper body and 1 lower body’-split to ‘2 lower body and 1 upper body’ every other week. How’s that sound?

6

There’s nothing wrong with 5x5. It has gotten a lot of people strong. You have good info sources and have put together a reasonable plan. I have a few suggested changes. I’ll think a bit on this and post again after I eat.

7

your right there nothing wrong with the 5x5 system- lol but he should give mike robertson mod 5x5 setup a try if he wanted to do a 5x5 setup bc its better for rookies and vets.