routine for strength\size

[t3c]

I sorta used cornholios 5x5 and some powerlifting stuff

would this work?

Day 1.
Flat BB Presses 5x5
BB row 5x5
Front Plate raise 3x5
Lying BB Ext. 3x5

Day 2.
Partial Deadlifts 5x5
Reverse hyper 3x5
Pull down abs 3x10
Standing Barbell Curls 3 sets 5


Day 3.
Squats 5x5
Weighted situps 4x10
Standing Calf Raises 3x15


thanks in advance for any replies

 

[lemur]

pretty good, is this 3 day a week?

I would also consider adding standing overhead press on day 2 or 3.

 

[gettinlarger]

Military presses may be good to add.

I've been thinking of designing my own program as well, also influenced by Cornholio's old school, as well as needsize's.

1
Bench 5x5
Incline db press 2x8-10
Flys 2x8-10
Squats 5x3
Calves 2X10-20

2
Deads 5X5
Rows 2X8-10 or 5X5
Chins 2X8-10
Shrugs 5x5

3
Squats 5x5 (weight from day 1)
Military press 5x5
Lat or RearLat raises 2x8-10
BB curls 5x5
Calves 2X10-20

Lately, I haven't had time to go to the gym as much as I had liked to. I usually go 4 times a week, work one body part per day. But school and work have taken away like all of my time. I really, really like what needsize does, as well as Cornholio's program, so I thought I'd make a hybrid. Any thoughts? Suggestions? Critiques?

 

[t3c]

yeah i was thinking mon, wed, fri

 

[spatts]

Are these all max effort or is there some speed work?

 

[t3c]

I want to concentrate on strength more than anything else....do you guys think that will get the job done?

 

[spatts]

Are these all max effort or is there some speed work?

Speed ------> Strength-------> Size

 

[bignate73]

all low reps will be taxing to the body in a matter of a few weeks.
i would throw some assistance exercises in there where you can hit it lighter. ie. a close grip bench press for higher reps somewheres later in the week. maybe change up the rep scheme a tad with legs. if you are hitting sets of 3, i doubt sets of 5 is in order later in the week. if anything change it up to a front squat and rep out a bit more. 5x5 for legs on day 3 after deads on day 2 and 5x3 in day1 will lead you to negative returns after about 3 weeks. i understand you have 3 days a week, so rework it so you get a heavy day and a day of indirect stimulation and maybe a light day. same for chest, a direct day and maybe a close grip bp day so you get a lighter day for chest. back, have a day you work the heck out of it and you'll get indirect work with deads. something along those lines, unless you plan to only do this program for a couple weeks.

 

[Hannibal]

I want to concentrate on strength more than anything else....do you guys think that will get the job done?

What Spatts is tryin to say....is there as many different types of strength. If you just train for maximal strength...you are neglecting other strengths such as starting strength, or accelerating strength. Training for maximal strength alone will make you strong up to a point...but you will be limiting your potential because as you get stronger you will get slower...unless you address speed work in your training.

 

[OlympicLifter17]

Actually u cant train for absolute strength (involuntary). You can train for maximal strength (voluntary). Iam not trying to become a dick to anyone.. to many people use the terms interchangingly that is incorrect.. they both have a different purpose.


lifter