New Strength training routine!

[ExtraMile]

let this aaron guy train you and see how you get on. The advantage he has is you know him in person which is always better than trying to get guys to train you over the internet.

Its worth a try and from what you said about him seems like he knows what he's talking about. Training doesnt have to be made complicated...

 

[ExtraMile]

And about your assistance, I dont think you need alot of assistance right now but you should gear it towards what your weak at, not sure exactly how a couple of 20 rep sets of leg curls and adductor is gonna give you power out of the hole in a squat but whatever. In jim wendler's ebook he says this:

(according to his experience)

Best 5 Exercises For Increasing Deadlift:
squat
deadlift for reps
good morning
ab training
"kroc" row

Best 5 Exercises For Increasing Squat:
Squat
Good Morning
Ab Training
Lunge
Leg Press

Best 5 Exercises For Increasing Benchpress
Benchpress
Military
Dips
Chins
"Kroc" Row

Best 6 Exercises For Increasing Military Press
Military Press
Benchpress
Dips
Chins
Hanging Leg Raise
Back Extension (hypers)

 

[Andalite]

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.

It is linear progression. There is no advanced way in linear progression. It is basic and gay. There are like 10000000000 5x5 type routines out there. This whole 3x5 kick is silly. What difference does 3x5 or 5x5 make or why do 5x5 and not 4x6?

Firstly, you are using multiple types of single progression here in that it is not a one-size-fits-all plug-in program. You have to think on your own (perhaps thats why you don't like it?).

1.) Deadlifts are done 3x3 ramped with every 5th week being a Squat rep max day.

2.) 1,2,3,4 or 5RM days are to gauge progress. Why would anyone be opposed to lifting heavier weight? You wanna get strong but not lift heavy? I don't get it...

3.) Volume Day is to basically do higher volume at a relatively greater intensity. 5x5 seems to fit the route but you could do 4x6 or 6x4 if you liked.



the faults with your program:

1.) Warm-up sucks

2.) You have 5 big exercises on your heavy day. That day is meant for the heavy movers because of the sheer amount of rest/ramp-up your need to get to the heavy weights. Doing heavy Deadlifts after Back Squats is a huge drawback. Doing Push Presses before Deadlifts is even worse because it strains your lower back. Add to that you are doing 30-40 chins plus dips. Overkill. WAY too much volume. One of two things will happen. You will either get weaker because you won't be able to progress for more than 3-4 weeks or you will end up hurting yourself due to the lack of fatigue distribution.

3.) Your light day has you doing 2 exercises balls to the wall and that to back to back with both involving your hips. RDLs for 1x5 is not a good idea because the purpose of RDLs is to strengthen your lower back tolerance and improve hamstring strength. Doing 1x5 is risking an injury or not really utilizing the exercise for the full potential it has. Plus, before that you are doing Back Squats (again?) for 1x5 using 90% of your max? That makes it way too intense and I doubt you can do 5 reps with 90% of your max....or if you can, as you get stronger this will not be the case.

4.) Medium day is another overkill. Too many exercises.

5.) Lack of exercise variety.

6.) Lack on injury prevention lifts like single limb training. You don't have to focus on this but you have none of them.

7.) You need to do abs every workout day. Heavy weighted abdominal exercises and crunches and shit don't count because they hit your hip flexors more than your abs. Try out renegade rows (I hear Josh and T-Block are huge fans of them ) and planks, etc..

8.) Inappropriate distribution of fatigue. The reason why 5x5 style programs are designed the way they are is to distribute fatigue across the whole week. How is your training achieving that?

These are my thoughts off the top of my head.

 

[Andalite]

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?

Well thats silly. Why would you go and post what someone else gave you to do on a public forum, ask for opinions and then disregard them lol...

Classic case of someone wanting to hear exactly what wants to hear.

 

[Andalite]

yeah me and jdick are huge fans of the renegade rows, I just haven't had time to do them Andalite given my current 4 day a week routine where would you suggest I put ab work? That is something I really want to incorporate more into my routine

Abs should be done at the end of every workout. Rotate through the exercise list...

 

[Tblock1]

yeah me and jdick are huge fans of the renegade rows, I just haven't had time to do them Andalite given my current 4 day a week routine where would you suggest I put ab work? That is something I really want to incorporate more into my routine

 

[ark94]

Well thats silly. Why would you go and post what someone else gave you to do on a public forum, ask for opinions and then disregard them lol...

Classic case of someone wanting to hear exactly what wants to hear.

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

and btw, your really based on one sort of lifting style. I am still a beginner, and the stuff you added was a bit weird. Like arm work? Really, from reading Rippetoe and reading around on the net doing compound movements hit your arms more than enough. Why would i need that? Isn't it just wasted energy?

I am not an expert, and im not going to come on here posing like one. I am just sort of saying this guy has more under his belt, he has suffered shoulder issues, now has a bit fucked up posture. So he sees me, and is helping me so i don't fuck up my posture and shoulders like him. You don't look like you have fucked up shoulders, but you say you have suffered a lot of back injuries. I really want to try and prevent injuries the most as i can. Nor am i saying though that Aaron is a fucking pro or anything, he, like i said before has a lot of experience doing a lot of different styles of lifting. So he has tried just about everything, and ofc everyone is different but he knows my weak points just a bit more then you guys because i know him in real life.

^^ no idea if that made any sense hahah

 

[JDid23]

I asked for opinions, you don't know if i am disregarding them or not. I said i was open to changes if they were legitimate. I still am taking in things that have been said here. Such as the abs after workout, the amount of warmups im doing before the workout.

I did say is there any insight on it, is there anything i should add or take out. I didn't ask for a whole new routine, its great that you suggested it but i didn't say i wanted a new routine. Just if you would tweak little things, like we tweaked the 3x5.

Quick to judge, pretty ignorant? . . .

I think you should definitely take into consideration what andalite said. Also, do you want to have squatting 3 times per week set in stone? I don't think your body responded too well to it in your previous routine, and maybe back squatting one day and front squatting one day (or 1 day back squat heavy, 1 day light, 1 day front squat) would be of help to you. I recall you saying you liked the depth you easily got with front squats, and i think that will have a positive carryover into your back squat.

I know I am kind of beating a dead horse here (and don't take offense to this, just curious), but why did you choose not to do the routine we made in your log? I think it catered to your goals- focused on gaining strength on the big lifts and size with your other lifts.

Regardless of what you do, your work ethic is unseen in most people and i wish you the best of luck with your training. One thing i recommend (i am still a beginner and used to do the same thing when i was even more noob than i am now) is that you don't look into every little detail of everything and don't let little shit piss you off. If you miss 1 or 2 reps on your military press, it's in the past and you have to learn from it- not sulk over it. I just wrote a 10 page paper on this shit about how people should leave shit in the past that they can't change and deal with situations accordingly- that's exactly what you have to do.. The sooner you realize that you're overthinking things wayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy too much, the sooner you will focus on what is important in your training and start killing your workouts.

just need a set in stone routine to fix that last sentence

 

[ark94]

edit

fuck woops, meant to add that on the post above i did.

 

[ark94]

I think you should definitely take into consideration what andalite said. Also, do you want to have squatting 3 times per week set in stone? I don't think your body responded too well to it in your previous routine, and maybe back squatting one day and front squatting one day (or 1 day back squat heavy, 1 day light, 1 day front squat) would be of help to you. I recall you saying you liked the depth you easily got with front squats, and i think that will have a positive carryover into your back squat.

I know I am kind of beating a dead horse here (and don't take offense to this, just curious), but why did you choose not to do the routine we made in your log? I think it catered to your goals- focused on gaining strength on the big lifts and size with your other lifts.

Regardless of what you do, your work ethic is unseen in most people and i wish you the best of luck with your training. One thing i recommend (i am still a beginner and used to do the same thing when i was even more noob than i am now) is that you don't look into every little detail of everything and don't let little shit piss you off. If you miss 1 or 2 reps on your military press, it's in the past and you have to learn from it- not sulk over it. I just wrote a 10 page paper on this shit about how people should leave shit in the past that they can't change and deal with situations accordingly- that's exactly what you have to do.. The sooner you realize that you're overthinking things wayyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyyy too much, the sooner you will focus on what is important in your training and start killing your workouts.

just need a set in stone routine to fix that last sentence

great points jdid! i really do need to put things in the past, one thing is that little tiny things tend to bug and nag at me a lot lol.

I like your point on the front squats. Which is why i sort of posted this here. He suggested i could do Back Squat heavy monday, back squat light, OR lunges on wednesday, and my heavy FULL squat on Friday. Reason being, the heavy squat on Monday, is different than my heavy squat on Friday. In between i just do my light, or lunges.