working on a new routine

[JDid23]

are your talking abotu me?

what!? of course not

 

[ExtraMile]

what!? of course not

well saibot said u where a clusterfucker just like me and then you said you dont want to be compared to the teenage brit fag. Im the only teenage brit around here...

 

[JDid23]

well saibot said u where a clusterfucker just like me and then you said you dont want to be compared to the teenage brit fag. Im the only teenage brit around here...

i dont mind clusterfucks now and then.... as long as it doesn't extend past early November then i am happy

 

[JDid23]

here is the one EM showed me;


full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible


here is bill starr's
Monday – Heavy Day
Squat – 5 sets of 5
Bench – 5 sets of 5
Powerclean – 5 sets of 5
Weighted hyperextensions - 2 sets
Weighted sit-ups - 4 sets

Wednesday – Light Day
Squat – 4 sets of 5
Incline Bench – 4 sets of 5
High Pulls – 4 sets of 5
Sit-ups - 3 sets

Friday - Medium
Squat – 4 sets of 5, 1 triple, 1 set of 8
Bench – 4 sets of 5, 1 triple, 1 set of 8
Powercleans – 4 sets of 5, 1 triple
Weighted Dips - 3 sets of 5-8
Triceps and Biceps - 3 sets of 8 each


I think i want mine to look something like

Monday
Squat- 5x5
Bench- 5x5
Power Clean- 3x5
Chins- 4 x failure
Incline DB Press- 2x12
Weighted Decline Situps- 3 sets

Wednesday
Squats- 4x5
Military Press- 5x5--- i really like this lift, and don't like incline bench whatsoever.
Deadlift- 1x6 (heavy + a few lighter)
Dips- 4x6 (wide grip)
Calf Raises- 3x20

Friday
Squat – 4 sets of 5, 1 triple, 1 set of 8
DB Bench – 4x8
Barbell Rows- 5x5
Dips- 4x6 (narrow grip)
DB Curls- 3x10
Tricep Pushdown- 3x8


It says that if you aren't good with high pulls, you can do deadlifts and if you're not good with cleans to do rows.. Rows are honestly my favorite lift and would hate to not have them in my routine.

How do you think this looks?



EDIT:

I don't mind giving the Incline BB another shot... Maybe i can do Clean and Jerk on Monday and switch the Military Press back to Incline BB?

 

[ExtraMile]

one or the other IMO

 

[Developer]

well saibot said u where a clusterfucker just like me and then you said you dont want to be compared to the teenage brit fag. Im the only teenage brit around here...

Im from the UK and only 17 so your not alone

 

[ExtraMile]

Im from the UK and only 17 so your not alone

dude your 17? where abouts in the uk?

 

[Developer]

dude your 17? where abouts in the uk?

Yeah 17, near Birmingham, you ?

 

[JDid23]

now that soccer is really nearing its end (november 3rd can't fucking wait!) i am ready to start lifting again!!!

I love the routine i posted a bit earlier in my routine, but before i start that i want to at least get my lifts back up to somewhat near where they were before so i am not starting out doing a 5x5 bench press with 115 pounds for a few reps.


My current PRs for all lifts are;


Bench- 135x6 or 7
Row- 110x8 (was more of a yates row)
OH Press- 80x8/90x4 or 5
Squat- 185x5 (1 month into training, hurt quad and couldn't squat)
Deadlift- 225x4- I did this over 1 month after stopping lifting but before it was like 205x6.
Dips- 9 or 10
Chinups- 6 ish

What i want to get to before i start that routine
Squat- Wherever i am
Bench- 135x5
Row- 105x6-8
OH Press- 75x8
Deadlift- Wherever i am.. I had bad DOMS that day i did 225 for a while, so i'll start at 185 and see where it takes me.
Dips/Chins- Wherever

I was thinking alternating each workout 3 times a week something like this until i get my lifts back up to where i am satisfied.

Day 1
Squat
Bench
Row
Power Clean

Day 2
Deadlift
OH Press
Chinups
Dips


Any input is greatly appreciated!!

 

[SaiBoT]

I think there's no need for that just go straight into the 5x5, or if you really wanna do that one before do 3x5 for Squats, Bench, Rows and OHP 1x5 for Deads, 3x3 Power Cleans, 3x max Dips and Chins.