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Reload this Page New Workout Kinda
Powerlifting & Strength The strongest of the strong discussing strength techniques and powerlifting tips. If you want strength over size, this forum is for you.

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Default New Workout Kinda - 07-16-2010, 03:17 PM

This is the template I am thinking of switching to, I am basically cutting out one day of squatting and combining one of the days. I am finding that I use my legs for a lot of my other workouts, like powercleans and push press, so this is a rough outline I will start monday, very similar to my previous template, I will be messing with it a lot. What do you think

Monday A.M.
Cambered Bar Bench 5x5 Week 1
Bench Press Singles w/ pause Week 2
Weighted Dips
5 sets max reps Week 1
Bench from bottom position w/ bands Week 2
w/ out bands
Chest Supported rows
2x8, 2x6, 2x4
Curls (maybe)

Monday P.M.
Speed Bench Workout, w/ bench crew

Tuesday
Squats 5/3/1
Half Squats from bottom
Singles
Quarter Squats from bottom
Singles
Speed Deadlifts w/ band
5-8 singles

Wednesday
Powercleans Week 1
Hang Cleans Week 2
Singles of both
Military Press with Bands Week 1
5x3
BTN Press Week 2
Bent over rows
2x8, 2x6, 2x4

Thursday
ME Bench Press
Bench Accessory
Mostly tricep work

Friday
Speed Squats 12x2
ATG Squats Week 1
Front Squats Week 2
Deadlift rotation
Conventional
Sumo
Trap Bar

Saturday
Push Press Week 1
BTN Push Press Week 2
Pullups/chin ups 5 sets of max reps w/ weight
Single Arm Rows
Reverse Grip Clean and Press singles
Military Press starting from bottom position
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Default 07-16-2010, 04:56 PM

Dang J! That would kill this old man! LOL! Looks great I think!
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Default 07-16-2010, 05:23 PM

Thanks, it is almost the same as the workout I am doing now, minus one squat day, my legs have been feeling really tired lately
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Default 07-16-2010, 11:28 PM

looks solid!!

you have been putting in nonstop WORK for sometime now j, maybe a deload is in order
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Default 07-17-2010, 12:11 AM

I was kinda thinking that also, but I am still hitting a ton of PRs so I just do not think I can do it right now, I think I am going to finish this wave of 5/3/1 for squats and then take a deload week, so 2 weeks for now I am thinking a deload week
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Default 09-16-2014, 05:11 AM

Guys my workout routine is

Monday: Chest & back
Tuesday: Biceps & Triceps
Wednesday: Shoulder, calves
Thursday: Glutes, Abs
Friday: Rest
And Repeat again,.

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Last edited by JonesCrow; 09-20-2014 at 01:46 AM.
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Default 09-17-2014, 09:58 AM

Quote:
Originally Posted by JonesCrow View Post
Guys my workout routine is

Monday: Chest & back
Tuesday: Biceps & Triceps
Wednesday: Shoulder, calves
Thursday: Glutes, Abs
Friday: Rest
And Repeat again,.
Where is the leg day? And really, you are hitting triceps 3 days in a row. Bench pressing movements hit triceps, then tricep specific work, and then shoulders hits triceps too. No room for recovery. A scheme I followed for a long time that worked well was:

Day 1 - Legs
Day 2 - Chest and bicep-isolation
Day 3 - Abs, Obliques, & Cardio (or sometimes rest instead)
Day 4 - Back
Day 5 - Shoulders & Tri's
Day 6 - Off
Day 7 - Off
then repeat


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Default 02-25-2015, 05:41 AM

Looks good


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