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Doktor Bollix
New member
Well since people are putting up their oldschool routines in response to Cornholio's (good stuff C.), here's mine. Well not really mine; that's why they call it oldschool, it's some back-in-the-day shit. This has been working for me even though I'm dieting; basically goes like so:
Monday
Squat
bench assist
dead lift assist
Wednesday
squat assist
Bench Press
lat work
Friday
Dead Lift
lat work
bench assist
Obviously there's choice in assistance exercises here and you can do more than one, I do abs as part of my warm-up. I'm doing:
Monday
Squat 5x5
Dips 5x5
Shrugs 5x5
stiff legged deadlift 1x12
Standing calf raises
Wednesday
Front squats 5x5
Standing military press 5x10 (no benching for me right now)
Chins 3x10
Barbell pullovers 2x8
Friday
Dead lift 1x20
One-armed rows 3x5 (superset)
Close grip bench 2x20
Hammer curls 5x5
Overhead db extensions 2x10
Seated calf raises
I do cuban presses and other rotator work too and a bit of grip stuff, if there's some fancypants isolation exercise you can't live without fuckit throw it in. I keep 2 mins between sets, all sets are work sets, I hardly ever go to failure ('cept on calf stuff) but if there's juice in the tank on the last set I'll see if I can get more reps.
I would love to add in power cleans on Wednesday, I think there's a couple of york bumper plates around my gym somewhere, but I know the corporate lackeys would burst blood vessels when I started dropping the bar.
Monday
Squat
bench assist
dead lift assist
Wednesday
squat assist
Bench Press
lat work
Friday
Dead Lift
lat work
bench assist
Obviously there's choice in assistance exercises here and you can do more than one, I do abs as part of my warm-up. I'm doing:
Monday
Squat 5x5
Dips 5x5
Shrugs 5x5
stiff legged deadlift 1x12
Standing calf raises
Wednesday
Front squats 5x5
Standing military press 5x10 (no benching for me right now)
Chins 3x10
Barbell pullovers 2x8
Friday
Dead lift 1x20
One-armed rows 3x5 (superset)
Close grip bench 2x20
Hammer curls 5x5
Overhead db extensions 2x10
Seated calf raises
I do cuban presses and other rotator work too and a bit of grip stuff, if there's some fancypants isolation exercise you can't live without fuckit throw it in. I keep 2 mins between sets, all sets are work sets, I hardly ever go to failure ('cept on calf stuff) but if there's juice in the tank on the last set I'll see if I can get more reps.
I would love to add in power cleans on Wednesday, I think there's a couple of york bumper plates around my gym somewhere, but I know the corporate lackeys would burst blood vessels when I started dropping the bar.
