Routine opinions [pics]

herunder88 · Jul 30, 2012

Routine opinions [pics]

I'd do something like this...

Lower: Deadlift focus
Deadlift varient (SLDL, Rack Pulls, Deadlifts)
Push movement(Leg Press, Front Squat, Hack Squat)
Pull/Posterior Chain movement (SLDL, Hamstring Curls, Lunges, Hyperextensions)
Another push/pull

Upper: Bench Focus
BB Bench (Pick angle)
Pull movement (BB Rows, T-Bar Rows, Cable Rows, Pulldowns etc)
Push movement (DB Bench variation, Shoulder Press BB or DB, Flyes
Push or Pull movement
Bicep movement (BB Curls, DB Curls, Hammer Curls, Cable Curls etc)

Upper: Press Focus
Overhead Press
Pull movement (BB Rows, T-Bar Rows, Cable Rows, Pulldowns etc)
Push movement (DB Bench variation, Shoulder Press BB or DB, Flyes
Push or Pull movement
Tricep movement (Skullcrushers, Dips, Pressdowns, CGBP)

Lower: Squat Focus
Squat varient (Squat or Front Squat)
Push movement(Leg Press, Front Squat, Hack Squat)
Pull/Posterior Chain movement (SLDL, Hamstring Curls, Lunges, Hyperextensions)
Another push/pull

Something I wrote out a while back. Going to give it a go myself. Run it as upper, lower, off, upper, lower, off, off.
For the main lifts some form of periodization could go down well. 3 x 5, 3 x 3, 5 x 5 or whatever you can think off. As for the other sets I would go with repetitions you respond well too. Me personally between then 5 and 12 rep range, depending on the movement. Heavy rows for me tend to be 5-10 reps, whereas legs are between 8 and 12.
Click to expand...

WOW BRO! Gunna take a long look at this now!
Repped!!!

vijugati8g · Jul 30, 2012

Routine opinions [pics]

I'd do something like this...

Lower: Deadlift focus
Deadlift varient (SLDL, Rack Pulls, Deadlifts)
Push movement(Leg Press, Front Squat, Hack Squat)
Pull/Posterior Chain movement (SLDL, Hamstring Curls, Lunges, Hyperextensions)
Another push/pull

Upper: Bench Focus
BB Bench (Pick angle)
Pull movement (BB Rows, T-Bar Rows, Cable Rows, Pulldowns etc)
Push movement (DB Bench variation, Shoulder Press BB or DB, Flyes
Push or Pull movement
Bicep movement (BB Curls, DB Curls, Hammer Curls, Cable Curls etc)

Upper: Press Focus
Overhead Press
Pull movement (BB Rows, T-Bar Rows, Cable Rows, Pulldowns etc)
Push movement (DB Bench variation, Shoulder Press BB or DB, Flyes
Push or Pull movement
Tricep movement (Skullcrushers, Dips, Pressdowns, CGBP)

Lower: Squat Focus
Squat varient (Squat or Front Squat)
Push movement(Leg Press, Front Squat, Hack Squat)
Pull/Posterior Chain movement (SLDL, Hamstring Curls, Lunges, Hyperextensions)
Another push/pull

Something I wrote out a while back. Going to give it a go myself. Run it as upper, lower, off, upper, lower, off, off.
For the main lifts some form of periodization could go down well. 3 x 5, 3 x 3, 5 x 5 or whatever you can think off. As for the other sets I would go with repetitions you respond well too. Me personally between then 5 and 12 rep range, depending on the movement. Heavy rows for me tend to be 5-10 reps, whereas legs are between 8 and 12.
Click to expand...

Definitely don't do this. Listen, 5/3/1 take the guess work out of it all.

Here's what I would do: only hit the required reps for your main lifts (5/3/1 style) and just hammer the assistance work. You could do the Boring But Big for incline bench after your main bench (5 sets of 10 with 50% of your 1RM on incline). That ought to do some damage.

Do the same BBB for OHP - 5x10 with 50% of your 1RM on OHP.

It's easy to get bigger, you just have to figure out what to do.

laxgoaliesrhs · Jul 30, 2012

Routine opinions [pics]

WOW BRO! Gunna take a long look at this now!
Repped!!!
Click to expand...

No worries. I forgot to write up calves on leg day. I personally do them at my own discretion, so a few misc calve exercises wont hurt after a heavy leg session.

Korporalegq · Jul 30, 2012

Routine opinions [pics]

Definitely don't do this. Listen, 5/3/1 take the guess work out of it all.

Here's what I would do: only hit the required reps for your main lifts (5/3/1 style) and just hammer the assistance work. You could do the Boring But Big for incline bench after your main bench (5 sets of 10 with 50% of your 1RM on incline). That ought to do some damage.

Do the same BBB for OHP - 5x10 with 50% of your 1RM on OHP.

It's easy to get bigger, you just have to figure out what to do.
Click to expand...

It's very similar to wendlers though, a focus on each of the main lifts, then assistance work following up from it?
Only I left it down to his personal choice of periodization and sets/reps for the assistance work.
I took a few ideas from both ws4sb and wendlers. The only reason I mention that he use his own rep ranges and not 5/3/1 is the fact that he could leech strength gains without needing to use 5/3/1 on his compound focus.

vijugati8g · Jul 30, 2012

Routine opinions [pics]

It's very similar to wendlers though, a focus on each of the main lifts, then assistance work following up from it?
Only I left it down to his personal choice of periodization and sets/reps for the assistance work.
I took a few ideas from both ws4sb and wendlers. The only reason I mention that he use his own rep ranges and not 5/3/1 is the fact that he could leech strength gains without needing to use 5/3/1 on his compound focus.
Click to expand...

See, that's your problem. You're throwing two programs together to try and make some type of hybrid. That sh!t never works. Pick one or the other and make gains from it.

And why would he use rep ranges and some scheme that has NEVER been proven to be effective (yet), as opposed to something that has worked for a number of years and countless number of people? Tell me where my logic fails.

Routine opinions [pics]

herunder88 Well-Known Member

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Routine opinions [pics]

herunder88 Well-Known Member

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