New Strength training routine!

[ark94]

WARM UP

EVERY WORKOUT – At the BEGINNING
5 Minutes Bike

Hyper Extensions – 1x20
​

---or--- reverse extensions (on ball, raise legs, hold bench) – 1x20
Hip Thrusts (heels on bench, 1 leg thrust, explosive knee drive thrust) – 1x20
Chinups – 1x7
Pushups – 1x5
Abs (lie on bench, raise legs and hands like a ‘V’) – 1x10
Dynamic Stretches

---- START WORKOUT----

M (heavy day)
Back Squat (pins at #11) – 3x5
Pushpress – 3x5
Deadlift (normal) - 1x5
Chins (30-40 total)
Dips

W (light day)
Back Squat (or lunges) – 1x5 – 90% (heavy)
Deadlift with Shrug (or RDL) – 1x5
Military Press – 3x5
-----> Assist – lower back + abs

F (medium day)
Back Squat (full squat) – 3x5
Dynamic Bent Row – 3x5
Flat Bench – 3x5
-----> Assist – leg machines – Calf raise – 2x20
- Leg curl – 2x20
- Adductor – 2x20


_________Basically REVAMPED the 3x5_________
- Dynamic Bent Row
- Leg Machines
- Deadlift with Shrug
- Push Press
- Back Squat (#11 pins)
- Assistance Exercises



REASONS

Push Press
- Gets my used to pushing more weight above my head.
- Sticky Point in the lift, that activates my shoulders . . . Again helps with pushing more weight
Squat (#11 pins)
- Fix rounding back problem
- Help add weight





I did say i want to add mass, but honestly doing the 3x5 for the last 6months has helped a lot, and i love the way the strength routines are based. So really i think i can still add sufficient mass by training strength.

That was my new routine, made up by a guy that helps me at the gym who has been doing this stuff for years. Any insight on it? I was planning on basically following this exactly, unless there are any other valid ideas on adding/removing lifts.

 

[ExtraMile]

1. why do you have heavy squats on a light day?

2. what makes you think you need leg curls and adductor when your making progress without them? and why do 20 rep sets?

3. I think you should stick with military press. Pushpress is quite an advanced movement and easy to get injured on it.

4. whats the purpose of deadlift with shrug?

 

[JDid23]

WARM UP

EVERY WORKOUT – At the BEGINNING
5 Minutes Bike

Hyper Extensions – 1x20
​

---or--- reverse extensions (on ball, raise legs, hold bench) – 1x20
Hip Thrusts (heels on bench, 1 leg thrust, explosive knee drive thrust) – 1x20
Chinups – 1x7
Pushups – 1x5
Abs (lie on bench, raise legs and hands like a ‘V’) – 1x10
Dynamic Stretches

---- START WORKOUT----

M(heavy day)
Back Squat (pins at #11) – 3x5
Pushpress – 3x5
Deadlift (normal) - 1x5
Chins (30-40 total)
Dips

W (light day)
Back Squat (or lunges) – 1x5 – 90% (heavy)
Deadlift with Shrug (or RDL) – 1x5
Military Press – 3x5
-----> Assist – lower back + abs

F (medium day)
Back Squat (full squat) – 3x5
Dynamic Bent Row – 3x5
Flat Bench – 3x5
-----> Assist – leg machines – Calf raise – 2x20
- Leg curl – 2x20
- Adductor – 2x20


_________Basically REVAMPED the 3x5_________
- Dynamic Bent Row
- Leg Machines
- Deadlift with Shrug
- Push Press
- Back Squat (#11 pins)
- Assistance Exercises



REASONS

Push Press
- Gets my used to pushing more weight above my head.
- Sticky Point in the lift, that activates my shoulders . . . Again helps with pushing more weight
Squat (#11 pins)
- Fix rounding back problem
- Help add weight





I did say i want to add mass, but honestly doing the 3x5 for the last 6months has helped a lot, and i love the way the strength routines are based. So really i think i can still add sufficient mass by training strength.

That was my new routine, made up by a guy that helps me at the gym who has been doing this stuff for years. Any insight on it? I was planning on basically following this exactly, unless there are any other valid ideas on adding/removing lifts.

I like most of it. However, I wouldn't do abs at the start of a workout ever, hypers before deadlifts, chinups before chinups.

Here's a few questions.

Why is light squat day 90% of your 1RM?
Why do deadlifts on heavy squat day?
Why have a conventional deadlift with a shrug the session after a regular deadlift day? Stick to RDL if anything.
Why don't you assist your upper body? I take it chins/dips are for that actually. Cater your assitance towards your lagging parts... Don't have that set in stone, but not bad.

 

[ark94]

1. why do you have heavy squats on a light day?

2. what makes you think you need leg curls and adductor when your making progress without them? and why do 20 rep sets?

3. I think you should stick with military press. Pushpress is quite an advanced movement and easy to get injured on it.

4. whats the purpose of deadlift with shrug?

1. I am not sure, i messed up that part. the 90% is on Friday. Not sure what is on the light day.

2. Just assistance to help the bottom of my squat.

3. I learned the push press, ofc its not perfect but im learning it still and he's helping me with my form.

4. i really actually have no idea. We went over how i could do RDL, but i said i will do the shrug because i didn't know RDL to well. i can switch that out and do RDL when i start it, and learn it first.

I like most of it. However, I wouldn't do abs at the start of a workout ever, hypers before deadlifts, chinups before chinups.

Here's a few questions.

Why is light squat day 90% of your 1RM?
Why do deadlifts on heavy squat day?
Why have a conventional deadlift with a shrug the session after a regular deadlift day? Stick to RDL if anything.
Why don't you assist your upper body? I take it chins/dips are for that actually. Cater your assitance towards your lagging parts... Don't have that set in stone, but not bad.

The 90% is actually suppose to be on my medium day, and its not 90% of my 1RM. its 90% of my working set on a heavy day.

Deadlifts on a heavy squat i am not sure. But im doing push press, so i would leave bench for a medium day, rather than bench on a heavy day. If you would like me to ask him these i can, just lmk.

I will most likely start doing RDL, if i can learn it.

The chins are for my upper body. My lagging part is MAINLY my core. Also when im in the bottom of the squat, i need to strengthen getting out of it. Which is why my assistance is geared towards that, is what he say when i squatted.

 

[Tblock1]

There is so many things wrong with this routine. Don't design your own routine till you know what you are doing. Trust me on this.

 

[ark94]

There is so many things wrong with this routine. Don't design your own routine till you know what you are doing. Trust me on this.

What is wrong with the routine?

1. I didn't design it. I don't know how to design a routine, nor would i.

2. I got this from the guy who helps me out at the gym. He is more geared towards Olympic lifts, he isn't an Olympic lifter he just likes the lifts.

Reason i was going to follow what he gave me is because he knows me a little better, like my form and how i lift etc. Hope it doesn't sound like im dick riding him, just he knows my weak points, and what i like because we went through a bunch of stuff. and rather than keeping the strict bent rows, i loved doing the dynamic ones. I enjoy doing more explosive things, which is also why he is having me do push presses.

Make sense?

 

[Andalite]

The reason why you have a Heavy, Light and Medium day is to manage fatigue.

But let me take this from the top.

Firstly, you should be doing hip mobility drills - and a lot of them, as your standard warm-up routine. I have given TBlock1 and Jdid123 an extensive list. Get the list from them by searching their journals. Videos, etc are all provided. You don't need to be doing pull-ups, abs or whatever as a warm-up. You NEED to work on your hip and ankle mobility so get cracking on this right away.

Next, Fatigue Management.

The goal here is to distribute fatigue over the course of a whole week in such a manner that you are able to progress at the most optimal rate. So essentially you don't really have a Heavy Light Medium layout you have an Intense, Volume, Recovery layout.

So here is your Intense day:

1.) Deadlifts 3x3 ramping
2.) Flat Bench Press: 1,2,3,4 or 5 RM
3.) Back Squat: 3x3 @ 60% of what you did the previous week on your Volume Session.

Next, you'll have a volume session:

1.) Back Squats: 3x5 or 5x5 progression here is linear and simple with 5lbs a week
2.) Bench Press: 5x5 with the same progression as Back Squats
3.) Pull-ups 5 sets to failure

Last, you have a recovery day. Because this is the last workout of the week, you can add in some arm work just to feel happy.

1.) Front Squats: 3x3
2.) Military Press: 3x5
3.) Dumbbell Rows: 3 sets of 3-5 reps because these should be super heavy to correct your posture, etc...basically make your upper back stronger
4.) Arm work

Abs must be done on every single workout.

Some EXCELLENT ab exercises are:
- Front Plank Variations (one leg up, one arm up, alternating legs and arms, elevated feet, etc)
- Side Plank Rows
- Ab Roller
- Landmines / Russian Twists

So, to recap and summarize all this:

Workout 1: Intensity Day
1.) Hip Mobility Drills
2.) Deadlifts 3x3 ramping up to something greater than 90% of your max. You can even try to set a new 3RM on this day.
3.) Bench Press: 1,2,3,4 or 5RM depending on how you feel
4.) Back Squats: 3x3 @ 60% of previous week's Volume Day
5.) Core Training

Workout 2: Volume Day
1.) Hip Mobility Drills
2.) Back Squats: 5x5 increasing the weight by 5 lbs per week
3.) Bench Press: 5x5 increasing the weight by 5 lbs per week
4.) Pull-ups: 5 sets to failure
5.) Core Training

Workout 3: Recovery Day
1.) Hip Mobility Drills
2.) Front Squats: 3x3
3.) Military Press: 5x3
4.) Dumbbell Rows: 3 sets of 3-5 reps
5.) Arm Training
6.) Unilateral RDLs
7.) Core Training

Some notes:
1.) Deadlifts are put on Intensity Day because of the havoc they have on your CNS. That is why it is an Intensity Day.
2.) Every 5th week or so, switch Deadlifts to Back Squats and attempt a 1,2,3,4 or 5 RM for that week. After that week, go back to Deadlifts and train them hard.
3.) For Deadlifts, make sure you progress sustainably. 3x3 is difficult and can be handled as such: 110x3, 130x3, 120x3. Thats just an example.
4.) Hip & Ankle Mobility Drills are an ABSOLUTE must.
5.) I gave you 4 core training exercises. Rotate them. That means no workout will have the same core training exercise as the previous workout or the same workout the week before. For Core Training, do 3-4 sets.
6.) Don't overdo the arm training
7.) Unilateral RDLs are an injury prevention exercise. Don't skip this.
8.) The whole point of these sort of linear periodization programs is to scale back your workload by 25-30 lbs and add 5 lbs to the bar per week. Don't get greedy. Think long term and take a bunch off your RMs and proceed cautiously. Also, be aware that your 5RM is not equal to your 5x5RM. They are two totally different things.

Good luck!

 

[Tblock1]

Ah I like that routine andalite gave! Good stuff

 

[Andalite]

Ah I like that routine andalite gave! Good stuff

I've done my fair share of 5x5/Texas Method training in the past....Part of what got me injured in the first place but I know how to customize simple Linear Progression now. It's not the best way to progress IMO, but it does get the job done.

 

[ark94]

I've done my fair share of 5x5/Texas Method training in the past....Part of what got me injured in the first place but I know how to customize simple Linear Progression now. It's not the best way to progress IMO, but it does get the job done.

I like the looks of that routine, but it looks more advanced. Have you ever done the 3x5? I really want to stick with the above, just add or take out a few things because the 3x5 works great for me.