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Big Boy Basics
- Thread starter Andalite
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Andalite
Elite Bodybuilder
Gladiator,
Let me begin by stating that:
1.) Full Body Routines are ALL about distributing the workload and most importantly: FATIGUE.
So, I get the gist of your program but here is what I would switch up.
Workout 1: Intensity Day
1.) Deadlifts: 3x3 @ 87.5% of 1RM progress by adding 5 lbs per week
2.) Squats: Try to hit a new 1,2,3,4 or 5RM or tie your old max. Basically: lift something heavy for one top set. If you don't beat your previous numbers it is okay..in the long run you will.
3.) Bench Press: Same as with Squats
4.) Core Training (preferably front planks)
This is your MOST taxing day. You will need 5-7 minutes rest between sets so expect to stay at the gym for a long time. This isn't a short workout.
Next, you have your volume day.
Workout 2: Volume Day
1.) Back Squats 5x5 static weight @ 80% of your 5x5 max (note: 5x5 max is not your 5RM) add 5 lbs per week
2.) Bench Press: 5x5 same as with Back Squats
3.) Pull-ups 50 reps
4.) DB Military
5.) Core Training: Side Plank Rows for time
Workout 3: Recovery Day
1.) Hang Cleans: 2-3 sets of 2-3 reps
2.) Light Squat: @ 50% of Workout 2's weight for 3 sets of 3 reps
3.) Military Press: 3x5 (don't do BTN...high potential for injury and shoulder impingement)
4.) Dumbbell Rows: 3-5 sets of 3-5 reps HEAVY
5.) Dips: 1 set to complete failure
6.) Hammer Curls: 1 set to complete failure
7.) Core Training: preferably do some landmines for 3-4 sets of 8-12 reps
Let me begin by stating that:
1.) Full Body Routines are ALL about distributing the workload and most importantly: FATIGUE.
So, I get the gist of your program but here is what I would switch up.
Workout 1: Intensity Day
1.) Deadlifts: 3x3 @ 87.5% of 1RM progress by adding 5 lbs per week
2.) Squats: Try to hit a new 1,2,3,4 or 5RM or tie your old max. Basically: lift something heavy for one top set. If you don't beat your previous numbers it is okay..in the long run you will.
3.) Bench Press: Same as with Squats
4.) Core Training (preferably front planks)
This is your MOST taxing day. You will need 5-7 minutes rest between sets so expect to stay at the gym for a long time. This isn't a short workout.
Next, you have your volume day.
Workout 2: Volume Day
1.) Back Squats 5x5 static weight @ 80% of your 5x5 max (note: 5x5 max is not your 5RM) add 5 lbs per week
2.) Bench Press: 5x5 same as with Back Squats
3.) Pull-ups 50 reps
4.) DB Military
5.) Core Training: Side Plank Rows for time
Workout 3: Recovery Day
1.) Hang Cleans: 2-3 sets of 2-3 reps
2.) Light Squat: @ 50% of Workout 2's weight for 3 sets of 3 reps
3.) Military Press: 3x5 (don't do BTN...high potential for injury and shoulder impingement)
4.) Dumbbell Rows: 3-5 sets of 3-5 reps HEAVY
5.) Dips: 1 set to complete failure
6.) Hammer Curls: 1 set to complete failure
7.) Core Training: preferably do some landmines for 3-4 sets of 8-12 reps
I was talking to yuo, I thought you were building a home gym?
Andalite
Elite Bodybuilder
Yes yes....I got confused.
I already own an ab wheel so thanks for the suggestion.
Since you asked, here is what my home gym is going to comprise of. And note: this is not the ONLY gym I am going to use. I will continue to workout at my club gym but the home gym will allow me to do Deadlifts and workout at my own time which is something I am looking forward to. Plus, my club gym has dumbbells which go up to 80 lbs only so I need to change that.
Powercage
2 Olympic Barbells
395 kgs in plates
Dumbbell Handles
The basics.
I am not going to buy sandbags because I don't need them though it is something I will in the future once I save up enough money. As for ankle weights...I don't need them. I have micro-loading plates already. I also own a jump rope...
Thanks, EM!
Yes yes....I got confused.
I already own an ab wheel so thanks for the suggestion.
Since you asked, here is what my home gym is going to comprise of. And note: this is not the ONLY gym I am going to use. I will continue to workout at my club gym but the home gym will allow me to do Deadlifts and workout at my own time which is something I am looking forward to. Plus, my club gym has dumbbells which go up to 80 lbs only so I need to change that.
Powercage
2 Olympic Barbells
395 kgs in plates
Dumbbell Handles
The basics.
I am not going to buy sandbags because I don't need them though it is something I will in the future once I save up enough money. As for ankle weights...I don't need them. I have micro-loading plates already. I also own a jump rope...
Thanks, EM!
ah, I presumed they would be fixed weight dumbells. Good chioce getting adjustable ones.
What about a chin bar? Or is that fixed onto the power rack?
This home gym thing means you can finally drop the weights, get chalk everywere and shout/get psyched and not get told off
Andalite
Elite Bodybuilder
ah, I presumed they would be fixed weight dumbells. Good chioce getting adjustable ones.
What about a chin bar? Or is that fixed onto the power rack?
This home gym thing means you can finally drop the weights, get chalk everywere and shout/get psyched and not get told off
No no no....I cannot afford fixed weight dumbbells. These are 22 inch long custom made dumbbell handles. I just slide plates on and off. They'll predominantly be used for farmers walks and dumbbell rows.
There will be a modified pull-up bar on the Powercage.
The home gym means I can finally fucking record my lifts and analyze my form and then it means I can FINALLY do Deadlifts.
But there is many a slip between the cup and lip so I don't know how this will pan out. I might never the home gym. I'll find out by next week....Keep your fingers crossed, buddy!
Andalite
Elite Bodybuilder
Dude, thanks for the encouragement but at this stage I just want to be able to do Deadlifts like normal again
Andalite
Elite Bodybuilder
Full Body Training 3
Working through the bureaucratic process at my club is a fucking mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old fucks that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea...
Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets
Felt good. I was/am super sore from the previous Lower Body Training workout so this helped.
Romanian Deadlifts = 345 lbs x 6 reps x 3 sets
Incredibly difficult for me.....It feels so weird to do this exercise lol...
Weighted Pull-ups Cluster Sets
BW + 20 lbs x 2 reps x 3 mini-sets
BW + 20 lbs x 2 reps x 4 mini-sets
BW + 30 lbs x 3 reps x 2 mini-sets
TOTAL = 20 reps
I left a lot in the tank for next week.
Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps
Difficult. I think I am getting the hang of bench pressing again. Feels good
Landmines = 45 lbs x 8 reps x 4 sets
Ab Roller = BW x 12 reps x 2 sets
I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope!
Working through the bureaucratic process at my club is a fucking mind-numbing task....so much internal politics it drives me nuts. I don't think I'm ever going to be able to explain to these old fucks that recording my workouts is important to me and that they should stop buying triangular plates and buy round plates instead. They have a budget of over $250,000 but they want to buy more and more and more cardio machines which only the old people use. Such a sensible idea...
Front Squats Recovery Training = 205 lbs x 5 reps x 3 sets
Felt good. I was/am super sore from the previous Lower Body Training workout so this helped.
Romanian Deadlifts = 345 lbs x 6 reps x 3 sets
Incredibly difficult for me.....It feels so weird to do this exercise lol...
Weighted Pull-ups Cluster Sets
BW + 20 lbs x 2 reps x 3 mini-sets
BW + 20 lbs x 2 reps x 4 mini-sets
BW + 30 lbs x 3 reps x 2 mini-sets
TOTAL = 20 reps
I left a lot in the tank for next week.
Incline Close Grip Bench Press = 185 lbs x 5 reps x 3 sets, 135 lbs x 15 reps
Difficult. I think I am getting the hang of bench pressing again. Feels good
Landmines = 45 lbs x 8 reps x 4 sets
Ab Roller = BW x 12 reps x 2 sets
I have an idea for Deadlifts. Since I cannot do reps with the plates, I am going to try and do cluster sets with 415. Hopefully I can do these for 3-4 weeks. It should buy me time. I am going to try and get my gym to buy bumper plates (just 2) so it would really help. Lets keep our fingers crossed and hope!
I love that program, thanks a lot. I'm starting it tomorrow. Btw what are landmines? I've always jus done front planks and hanging leg raises and my core is strong
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