st8grad
New member
Guys I've been following a routine that looked pretty balanced to me for two months. I think Swanky 11 might have laid it out. As follows and included are my starting maxes and maxes as they stand today...before/after
Monday
Flats 5x5 Before Ramping to 215/After Ramping to 245
Incline DB Press 3x10 - 50's/65's
Dips 3x10 Bodyweight/+35
Pec Deck 2 higher - 2 lower x8 165/205
Tuesday
Squats 5x5 135 straight/ramping 225
Hang Cleans 5x5 115 straight/ramping 150
Bent Over Rows 5x5 135 straight/ramping 215
Chins 3xFailure - 1x6, 1x4, 1x4/1x12, 1x10, 1x10
Curls 5x5 who cares about weight on this
Thursday
Push Press 5x5 ramping 115/ramping 150
Flats 5x5 I use same weight this day either 185 or 205 depending on how I feel
Skulls 4x8 80/100
Rope Pulldowns behind head 3x10 who cares about weight on this either
Friday
Powercleans 5x5 115 straight/135 ramping (I still struggle on these)
Squats 5x5 (box squats) 245 straight
Powershrugs 5x5 ramping 315
I need some new ideas to freshen this up. I'm 5'10" 180 pounds 14% and still trying to cut %. I want to get to 10% and then stick with a 5X5 based routine and then bulk.
My 1rm maxes are approx:
Bench 275
Squat 265 (guessing)
DL 150 ish
PushPress 165-175
Row 230-245
Anyone that can help I will pass out the K. Also I need to stay somewhat light on the leg workload as I run 20+ miles per week.
Monday
Flats 5x5 Before Ramping to 215/After Ramping to 245
Incline DB Press 3x10 - 50's/65's
Dips 3x10 Bodyweight/+35
Pec Deck 2 higher - 2 lower x8 165/205
Tuesday
Squats 5x5 135 straight/ramping 225
Hang Cleans 5x5 115 straight/ramping 150
Bent Over Rows 5x5 135 straight/ramping 215
Chins 3xFailure - 1x6, 1x4, 1x4/1x12, 1x10, 1x10
Curls 5x5 who cares about weight on this
Thursday
Push Press 5x5 ramping 115/ramping 150
Flats 5x5 I use same weight this day either 185 or 205 depending on how I feel
Skulls 4x8 80/100
Rope Pulldowns behind head 3x10 who cares about weight on this either
Friday
Powercleans 5x5 115 straight/135 ramping (I still struggle on these)
Squats 5x5 (box squats) 245 straight
Powershrugs 5x5 ramping 315
I need some new ideas to freshen this up. I'm 5'10" 180 pounds 14% and still trying to cut %. I want to get to 10% and then stick with a 5X5 based routine and then bulk.
My 1rm maxes are approx:
Bench 275
Squat 265 (guessing)
DL 150 ish
PushPress 165-175
Row 230-245
Anyone that can help I will pass out the K. Also I need to stay somewhat light on the leg workload as I run 20+ miles per week.