Pure compound routine advice?

[Steel-Spevenburg]

That's understandable. If you have an $20 extra laying around I urge you to pick up the 5/3/1 ebook.

Thanks for the advice, I'll check out the other posts on here too.

 

[bblazer]

The workout that SL posted is pretty close to what I have been using to train my lifters. The only variants are with a few of the assistance exercises that I tailor to fit the individual weaknesses of each lifter. The 531 is really a great program.

B-

 

[Steel-Spevenburg]

*Shameless bump*

I've been sticking to my workout as such:

A day PUSH
Squats (up to 245lbs from 185lbs)
Bench (up to 195 from 155)
Dips (up to 3x19 from 3x13)
Military press (up to 95 from 65)

B day PULL
Hang cleans (up to 110 from 65 lol)
Deadlifts (up to 165 from 115)
BB rows (up to 140 from 85)
Pullups (up to 3x11 from 3x8)

Started on 2/9 @ 10 reps (3 sets)
Currently on last day of 6 reps

I have gone up pretty significantly in almost all my pull exercises, which I'm happy with. I also feel like I've made MAJOR progress with my back and legs. I'm 5'8 and currently up to 153lbs from 146lbs when I started this routine (up 7lbs). It's mostly lean but I feel like I've gotten a little cheeky so I'm going to cut back a little on the carbs and start doing HIIT twice a week. My diet is pretty simple and breaks down to be about 45/35/20 (P/C/F).

Just thought I'd share my progress! Pretty happy about it right now. If anyone wants any more details let me know.

 

[JDid23]

that's awesome progress dude! I am willing to bet my left nut you can deadlift more than 165 pounds. Also, how far down are you squatting?

You should definitely try dips and pullups weighted. I think you'll see a lot better progress this wya.

 

[Steel-Spevenburg]

that's awesome progress dude! I am willing to bet my left nut you can deadlift more than 165 pounds. Also, how far down are you squatting?

I've been flirting with the idea too, but last time I tried to ramp up on my deadlifts too quickly I got dizzy and almost passed out haha. Just trying to graduate slowly on deadlifts since I neglected them so much in the past. And I squat till my thighs are about parallel. Could probably go a little lower but lack the flexibility.

You should definitely try dips and pullups weighted. I think you'll see a lot better progress this wya.

You're definitely right. I used to have a workout partner and would have him put a 25 on my legs when I did dips, but I think I need to just bite the bullet and get a pullup belt.

 

[JDid23]

I've been flirting with the idea too, but last time I tried to ramp up on my deadlifts too quickly I got dizzy and almost passed out haha. Just trying to graduate slowly on deadlifts since I neglected them so much in the past. And I squat till my thighs are about parallel. Could probably go a little lower but lack the flexibility.



You're definitely right. I used to have a workout partner and would have him put a 25 on my legs when I did dips, but I think I need to just bite the bullet and get a pullup belt.

does 160 feel hard for deads? Typically deads are people's highest lift. I agree with gradual progression, but if you're benching, squatting, and only 25 lbs away from rowing what you deadlift, i think you can deadlift a lot more. Maybe it's a form issue, or then again maybe it's what you said about neglecting them.

For squats, it's very debatable but i think the general concensus is to go as low as you can without sacrificing your form (back rounding, etc.)

Yeah man. I just started weighted pullups (nothing impressive) and today after 3 sets and minimal rest, i got my PR with my bodyweight. Being able to do 3x11 on pullups is great- i think you'll be able to do them very well weighted.

 

[Steel-Spevenburg]

does 160 feel hard for deads? Typically deads are people's highest lift. I agree with gradual progression, but if you're benching, squatting, and only 25 lbs away from rowing what you deadlift, i think you can deadlift a lot more. Maybe it's a form issue, or then again maybe it's what you said about neglecting them.

I feel like I have really good form actually for squats and deads, and 160 doesn't kill me but I have been going up 5-10lbs every time I do them so I should be caught up in the near future. Maybe a few more 10lb bumps.

For squats, it's very debatable but i think the general concensus is to go as low as you can without sacrificing your form (back rounding, etc.)

Yeah man. I just started weighted pullups (nothing impressive) and today after 3 sets and minimal rest, i got my PR with my bodyweight. Being able to do 3x11 on pullups is great- i think you'll be able to do them very well weighted.

Yeah and weighted dips too I know are huge for busting through plateaus. Good work on the PR, hopefully I'll follow suit soon.

 

[Tblock1]

I would bump at least 10 pounds a week for deads for a while, bro when I was squatting 245 for reps I was doing 300 for reps on deads.

 

[Steel-Spevenburg]

Solid advice guys. I definitely see that my deads are behind. But as far as ramping up the weight, I'm going to stick to my guns here. I'm still just way more comfortable squatting heavy than I am deadlifting heavy so I'll keep progressing slowly.

 

[JDid23]

yeah good idea. Only you know what you're capable of lifting.