Revamped strength/size routine

[Debaser]

I've corrected some injuries much faster than I realized, and will now be able to do squats and other exercises I neglected. Anyway, this is my routine for strength/size. It is a simple program for linear progression for head-to-toe strength and GPP (lots of grip/accessory work). Here goes:


Monday
Sumo Deadlift - 2 x 5
Chins - 2 x 5
Barbell row - 1 x 10

Accessory/GPP
Captains of crush gripwork
Finger extensor work
Farmer's walk - 2 trips of 200-300 feet

Wednesday
Bench press - 2 x 5
Incline bench - 1 x 10
Standing press - 2 x 5

Accessory/GPP
Back extension - 1 x 10
Side bend - 1 x 10
L-fly - 1 x 10
Sandbag carry - 1/4 mile

Friday
Squat - 1 x 5, 1 x 20 breathing squats (which are true GPP)
Stiff-legged deadlift - 1 x 10
DC-style calf raise - 1 x 12

Accessory/GPP
Bent-legged situp - 1 x 10
Leg raise - 1 x 10
Static bar hold - 2 x 60 seconds
Pinch-grip lifting

I'm seeing if anything needs to be revised at the moment...

 

[revexrevex]

that looks much better than the previous one

 

[slobberknocker]

Sweet.

 

[SeanHolmz]

Seems ok but the volume on the core exercises seems kind of low?

 

[Debaser]

As long as I add weight to them every week, I'll be happy

Slobber, out of curiousity I was wondering if had any problems squatting on friday and deadlifting on monday. I'm doing the stiff-legged deadlifts on friday as well...Do you think I should get rid of the Sumos on monday?

 

[slobberknocker]

Skwatting Friday and DL'ing Monday won't be a problem. 3 days rest is what you want between those lifts.

I think you should definitely do your DL's Monday. They need their own day.

I like the routine the way you wrote it.

 

[revexrevex]

You'll be incredibly sore after those 20 reppers. I don't know if you'll be able to recover in 2 days for deadlifts.

 

[c3bodybuilding]

This is way better than before. Have you been going to Hardgainer website lately? Either that, or you've been talking to Realgains. If not, you should pm him. He has great training ideas, and really goes out of his way to help people.

Under Realgains type of training, I was able to make great progress, muscle and strength wise. As he says, you will need to look into fractional plates. I swear, he isn't kidding when he says the 2.5lb plates start to look out of reach when the going gets tough!

I made the best progress of my life following a simple 3 way split, using basics. I always figured, as long as I was adding weight to the bar each week, I would grow. Turns out, I had the right idea all along!

 

[revexrevex]

Slobberknocker, a man of few words.

 

[slobberknocker]

I made the best progress of my life following a simple 3 way split, using basics. I always figured, as long as I was adding weight to the bar each week, I would grow. Turns out, I had the right idea all along!

Right on. Me too.