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DravenCarey
New member
Hello everyone, my name is Jon and I'm new to the site. I've got history with lifting, just never let it stick long term. That said, my current problem is that I've started a weight training routine that is just taking way too long. I took a fellow's advice and changed to a new routine where everything is 5 sets of 5 reps (big lifts like squat, deadlift, bench/military press and supplementary lifts like arm curls, leg extensions, shrugs, etc... [with very few exceptions, some have higher reps depending on the lift]) with the goal of getting maximum strength gains. I figured, well hell, why not. I've done conventional splits and 4 sets of 10 for long enough, let's try something new. My story is this: I'm a discus thrower and will be moving on to the local University where I will try out for the team and hopefully be a contender. I know my strength is my weakest point and I need to fix that immediately so I'll be spending from now until January fixing that problem.
I've come to these forums in the hopes of getting some advice as to the best, most efficient ways of making strength gains and maintaining athleticism (size is nice, but I care far more for strength). Here is my current routine, and again, pretty much everything is in 5 sets of 5 reps. It's currently taking me upwards of 2-2.5 hrs to complete my exercise (I think the 2.5 hour ones are just me taking too long on my rest cycles between sets). Now, I don't have any problem sticking it out and going for 2-2.5 hrs however all the reading I've done is saying that's useless and the work is hardly affecting me positively (if at all) and I'd just like to get the advice of those more experienced. Any and all knowledgeable help is appreciated, thanks a ton for taking the time to look this over. =================================================
These are in no particular order, but I do start with my biggest "core" lifts then work my way down based on whatever stations/machines/spots are available. Some of the "home-grown" exercises have a little description to better visualize what I'm doing. =================================================
Monday:
Core Lifts- Squat (5x5), Bench Press (5x5)
Chest Exercises- Dumbbell Chest Presses (5x5), Inclined Dumbbell Chest Presses (5x5), Machine Chest Flys (5x5), Outter Grip 45lb. Plate Chest Presses (4x15), Inner Grip 45lb. Plate Chest Presses (4x15)
Back Exercises- Barbell Rows (5x5), Cable Rows (5x5), Trunk Lifts (5x5)
Triceps Exercises- Triceps Pulldown (Cable Machine) (5x5), Dips (off of a bench/platform, not full body) (5x5), Triceps Press (5x5), 3-Way Skull Crushers (5x5) (think of it as skull crushers from different angles), Triceps Kickbacks (5x5)
=================================================
Tuesday:
Core Lifts- None
Leg Exercises- Deadlifts (5x5), Leg Press (5x5), Hamstring Curls (5x5), Calf Raises (5x5), Quad. Extensions (5x5)
Biceps Exercises- Preacher Curls with an Outter Grip (5x5), Preacher Curls with an Inner Grip (5x5), Preacher Curls, Reverse Grip (5x5), Standing Dumbbell Hammer Curls (5x5), Inclined Bench Biceps Curls, Outward (5x5), Inclined Bench Biceps Curls, Inward (5x5)
Deltoid Exercises- 90 Degree Shoulder Raises (from the hip until my forearms are parallel with the floor) (5x5), 90 Degree "Goal Post Rotations" (place my hands like I'm mimicking a football goalpost and, keeping my upper arm still, rotate my forearms and the weight until it is pointed towards the floor [or as close to that direction as I can]) (5x5), Machine Shoulder Press (5x5)
Trapezius Exercises- Barbell High Pulls (5x5), Shrugs (5x5), Shoulder Rolls (5x5)
Lats Exercies- Lat Pulldowns (5x5), "Thigh to Head Dumbbell Raises" (laying on a bench I hold dumbbells in each and with straight arms raise them from my thighs to straight "over" or behind my head and back) (5x5)
Compound Trapezius/Deltoid Exercises- "4-Way Raises/Pulls" (Combination of raises/pulls/presses, think of it as a burnout type workout) (5x5)
=================================================
Wednesday:
Core Lifts- Squat (5x5), Military Press (5x5)
Forearm Exercises- Various (6 total) Barbell/Dumbbell Curls (different grips, some going up, others down) (5x5),
Abdominal Exercises- To Be Announced (sorry, missed that day and haven't figured out what I want to do for abs yet)
=================================================
Thursday:
Core Lifts- Bench Press (5x5)
Leg Exercises- Deadlifts (5x5), Leg Press (5x5), Hamstring Curls (5x5), Calf Raises (5x5), Quad. Extensions (5x5)
Chest Exercises- Dumbbell Chest Presses (5x5), Inclined Dumbbell Chest Presses (5x5), Machine Chest Flys (5x5), Outter Grip 45lb. Plate Chest Presses (4x15), Inner Grip 45lb. Plate Chest Presses (4x15)
Back Exercises- Barbell Rows (5x5), Cable Rows (5x5), Trunk Lifts (5x5)
Triceps Exercises- Triceps Pulldown (Cable Machine) (5x5), Dips (off of a bench/platform, not full body) (5x5), Triceps Press (5x5), 3-Way Skull Crushers (5x5) (think of it as skull crushers from different angles), Triceps Kickbacks (5x5)
=================================================
Friday:
Core Lifts- Military Press (5x5), Squat (5x5)
Biceps Exercises- Preacher Curls with an Outter Grip (5x5), Preacher Curls with an Inner Grip (5x5), Preacher Curls, Reverse Grip (5x5), Standing Dumbbell Hammer Curls (5x5), Inclined Bench Biceps Curls, Outward (5x5), Inclined Bench Biceps Curls, Inward (5x5)
Deltoid Exercises- 90 Degree Shoulder Raises (from the hip until my forearms are parallel with the floor) (5x5), 90 Degree "Goal Post Rotations" (place my hands like I'm mimicking a football goalpost and, keeping my upper arm still, rotate my forearms and the weight until it is pointed towards the floor [or as close to that direction as I can]) (5x5), Machine Shoulder Press (5x5)
Trapezius Exercises- Barbell High Pulls (5x5), Shrugs (5x5), Shoulder Rolls (5x5)
Lats Exercies- Lat Pulldowns (5x5), "Thigh to Head Dumbbell Raises" (laying on a bench I hold dumbbells in each and with straight arms raise them from my thighs to straight "over" or behind my head and back) (5x5)
Compound Trapezius/Deltoid Exercises- "4-Way Raises/Pulls" (Combination of raises/pulls/presses, think of it as a burnout type workout) (5x5)
=================================================
And that's it for the week. Other stuff you may need/want to know is that I'm 21 years old, 6'4" tall, I weigh ~250lbs, and the only supplements I take are Whey Protein and Post-Workout Creatine. My current bench max is ~250lbs and my current squat max is ~300lbs. I've neglected my legs for FAR too long (3+ years) and I'm trying to make up for lost time, that's why there is some sort of leg exercise every day. Again, thank you for taking the time to read this friggin huge wall of text and hopefully offering me some suggestions as to what I can do to shorten this up (if that's even needed) or if you think this should work just fine.
I've come to these forums in the hopes of getting some advice as to the best, most efficient ways of making strength gains and maintaining athleticism (size is nice, but I care far more for strength). Here is my current routine, and again, pretty much everything is in 5 sets of 5 reps. It's currently taking me upwards of 2-2.5 hrs to complete my exercise (I think the 2.5 hour ones are just me taking too long on my rest cycles between sets). Now, I don't have any problem sticking it out and going for 2-2.5 hrs however all the reading I've done is saying that's useless and the work is hardly affecting me positively (if at all) and I'd just like to get the advice of those more experienced. Any and all knowledgeable help is appreciated, thanks a ton for taking the time to look this over. =================================================
These are in no particular order, but I do start with my biggest "core" lifts then work my way down based on whatever stations/machines/spots are available. Some of the "home-grown" exercises have a little description to better visualize what I'm doing. =================================================
Monday:
Core Lifts- Squat (5x5), Bench Press (5x5)
Chest Exercises- Dumbbell Chest Presses (5x5), Inclined Dumbbell Chest Presses (5x5), Machine Chest Flys (5x5), Outter Grip 45lb. Plate Chest Presses (4x15), Inner Grip 45lb. Plate Chest Presses (4x15)
Back Exercises- Barbell Rows (5x5), Cable Rows (5x5), Trunk Lifts (5x5)
Triceps Exercises- Triceps Pulldown (Cable Machine) (5x5), Dips (off of a bench/platform, not full body) (5x5), Triceps Press (5x5), 3-Way Skull Crushers (5x5) (think of it as skull crushers from different angles), Triceps Kickbacks (5x5)
=================================================
Tuesday:
Core Lifts- None
Leg Exercises- Deadlifts (5x5), Leg Press (5x5), Hamstring Curls (5x5), Calf Raises (5x5), Quad. Extensions (5x5)
Biceps Exercises- Preacher Curls with an Outter Grip (5x5), Preacher Curls with an Inner Grip (5x5), Preacher Curls, Reverse Grip (5x5), Standing Dumbbell Hammer Curls (5x5), Inclined Bench Biceps Curls, Outward (5x5), Inclined Bench Biceps Curls, Inward (5x5)
Deltoid Exercises- 90 Degree Shoulder Raises (from the hip until my forearms are parallel with the floor) (5x5), 90 Degree "Goal Post Rotations" (place my hands like I'm mimicking a football goalpost and, keeping my upper arm still, rotate my forearms and the weight until it is pointed towards the floor [or as close to that direction as I can]) (5x5), Machine Shoulder Press (5x5)
Trapezius Exercises- Barbell High Pulls (5x5), Shrugs (5x5), Shoulder Rolls (5x5)
Lats Exercies- Lat Pulldowns (5x5), "Thigh to Head Dumbbell Raises" (laying on a bench I hold dumbbells in each and with straight arms raise them from my thighs to straight "over" or behind my head and back) (5x5)
Compound Trapezius/Deltoid Exercises- "4-Way Raises/Pulls" (Combination of raises/pulls/presses, think of it as a burnout type workout) (5x5)
=================================================
Wednesday:
Core Lifts- Squat (5x5), Military Press (5x5)
Forearm Exercises- Various (6 total) Barbell/Dumbbell Curls (different grips, some going up, others down) (5x5),
Abdominal Exercises- To Be Announced (sorry, missed that day and haven't figured out what I want to do for abs yet)
=================================================
Thursday:
Core Lifts- Bench Press (5x5)
Leg Exercises- Deadlifts (5x5), Leg Press (5x5), Hamstring Curls (5x5), Calf Raises (5x5), Quad. Extensions (5x5)
Chest Exercises- Dumbbell Chest Presses (5x5), Inclined Dumbbell Chest Presses (5x5), Machine Chest Flys (5x5), Outter Grip 45lb. Plate Chest Presses (4x15), Inner Grip 45lb. Plate Chest Presses (4x15)
Back Exercises- Barbell Rows (5x5), Cable Rows (5x5), Trunk Lifts (5x5)
Triceps Exercises- Triceps Pulldown (Cable Machine) (5x5), Dips (off of a bench/platform, not full body) (5x5), Triceps Press (5x5), 3-Way Skull Crushers (5x5) (think of it as skull crushers from different angles), Triceps Kickbacks (5x5)
=================================================
Friday:
Core Lifts- Military Press (5x5), Squat (5x5)
Biceps Exercises- Preacher Curls with an Outter Grip (5x5), Preacher Curls with an Inner Grip (5x5), Preacher Curls, Reverse Grip (5x5), Standing Dumbbell Hammer Curls (5x5), Inclined Bench Biceps Curls, Outward (5x5), Inclined Bench Biceps Curls, Inward (5x5)
Deltoid Exercises- 90 Degree Shoulder Raises (from the hip until my forearms are parallel with the floor) (5x5), 90 Degree "Goal Post Rotations" (place my hands like I'm mimicking a football goalpost and, keeping my upper arm still, rotate my forearms and the weight until it is pointed towards the floor [or as close to that direction as I can]) (5x5), Machine Shoulder Press (5x5)
Trapezius Exercises- Barbell High Pulls (5x5), Shrugs (5x5), Shoulder Rolls (5x5)
Lats Exercies- Lat Pulldowns (5x5), "Thigh to Head Dumbbell Raises" (laying on a bench I hold dumbbells in each and with straight arms raise them from my thighs to straight "over" or behind my head and back) (5x5)
Compound Trapezius/Deltoid Exercises- "4-Way Raises/Pulls" (Combination of raises/pulls/presses, think of it as a burnout type workout) (5x5)
=================================================
And that's it for the week. Other stuff you may need/want to know is that I'm 21 years old, 6'4" tall, I weigh ~250lbs, and the only supplements I take are Whey Protein and Post-Workout Creatine. My current bench max is ~250lbs and my current squat max is ~300lbs. I've neglected my legs for FAR too long (3+ years) and I'm trying to make up for lost time, that's why there is some sort of leg exercise every day. Again, thank you for taking the time to read this friggin huge wall of text and hopefully offering me some suggestions as to what I can do to shorten this up (if that's even needed) or if you think this should work just fine.
Coach Charles Poliquin has a lot of sport specific training, general training techniques for athletes, and proper rotation and progression for different sports. It would be a good idea to check out. Just finished his Ask Coach Poliquin book. Had great articles....even though only about a quarter pertained to me it was full of good info. Also his website has blogs and articles.
