Whats your training plan?
FoxyMcDeadlift
Posts: 771 Member
So i thought it would be interesting to see how everyone trains. Whats everyones routine?
I'll start! I do 5/3/1 a sort of boring but big / triumvirate hybrid
Monday
Press warm up
Press 5/3/1
Press boring but big
Weighted chins 3 x 8
Weighted Dips 3 x 10
Tuesday
Deads warm up
Deads 5/3/1
Deads Boring but big
Barbell Row 3 x 8- 10
Wednesday : Rest
Thursday
Bench warm up
Bench 5/3/1
Bench Boring but big
Kroc rows 3 x 8
Trap bar shrugs 3 x 8 - 12
Friday
Squats warm up
Squats 5/3/1
Squats Boring but big
Barbell Lunges 3 x 8
Good mornings 3 x 8
Pull ups 5 x 8
Saturday and Sunday rest
For those of you not familiar with 5/3/1, its a progressive system based around strength, you start the month doing sets of 5, week 2 you do sets of 3, week three, you do a set of 5 a set of 3 and a set of 1, week 4 you deload, then week 5 you start all over again adding 2.5 kgs to your presses and 5 kgs to your deads and squat. The boring but big that follows is just 3 x 8 - 10 of the main movement, you do this for hypertrophy and also, because whats gonna make your core lifts better more than doing your core lifts?
Whats your routine?
I'll start! I do 5/3/1 a sort of boring but big / triumvirate hybrid
Monday
Press warm up
Press 5/3/1
Press boring but big
Weighted chins 3 x 8
Weighted Dips 3 x 10
Tuesday
Deads warm up
Deads 5/3/1
Deads Boring but big
Barbell Row 3 x 8- 10
Wednesday : Rest
Thursday
Bench warm up
Bench 5/3/1
Bench Boring but big
Kroc rows 3 x 8
Trap bar shrugs 3 x 8 - 12
Friday
Squats warm up
Squats 5/3/1
Squats Boring but big
Barbell Lunges 3 x 8
Good mornings 3 x 8
Pull ups 5 x 8
Saturday and Sunday rest
For those of you not familiar with 5/3/1, its a progressive system based around strength, you start the month doing sets of 5, week 2 you do sets of 3, week three, you do a set of 5 a set of 3 and a set of 1, week 4 you deload, then week 5 you start all over again adding 2.5 kgs to your presses and 5 kgs to your deads and squat. The boring but big that follows is just 3 x 8 - 10 of the main movement, you do this for hypertrophy and also, because whats gonna make your core lifts better more than doing your core lifts?
Whats your routine?
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Replies
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Interesting thread!
NYPMPH are you doing Wendler's 5/3/1 programme? http://stronglifts.com/531-jim-wendler-review-training-program/
I'm doing Stronglifts 5x5 so my work outs are
Workout A:
Squats 5x5
Bench 5x5
Barbell Rows 5x5
Chin ups - Statics and attempt at full chin ups (still can't do them)
Workout B:
Squats 5x5
Overhead Press 5x5
Deadlift 1x5
Pull ups - Statics and attempt ad full pull ups (still can't do them)
Push ups - 3xF (3 sets until failure)
Warm ups - Each squat, bench, barbell row, dead lift and overhead press session starts with 2x5 empty barbell then I add 20kg for 1x4 and keep adding plates until I get to my working weight cutting 1 rep off as it gets heavier.
I do weights three times a week and I alternate the Workout A and B and I give myself a rest day inbetween each weights day with a 2 day break after three weight days. I go for a jog on my non weights days.
With the jogging I jog slowly but non-stop for a distance that increases every time I run.0 -
I am doing 5/3/1 Its a beautiful system because its so minimalistic, it really forces you to choose the right assistance work.
I love stronglifts as well, because when it really comes down to it, you really dont need anything other than the six excercises in it.0 -
Using PPP myself now.
Was using stronglifts. knee said no. The volume got to it in the end.
Progressive Poundage Program.
A guy down in Victoria, AUS set it up. Also beautiful in its simplicity.
Monday:
Squat + assistance - which can be anything, i'll be mixing it up each week. Will mainly consist of Bulgarian split squats, romanian deadlifts, leg press, goblet squats, front squat, sprints, box jumps, vertical jumps etc. usually do two assistance movements. oh and chins.
Wednesday:
Bench + assistance - everything from rowing(db and bb), shoulder press, dips!, pullups/chinups, pushups, close grip bench, incline bench etc. also two or three assistance moves each wednesday, different week to week.
Friday:
DEADLIFT!!!
assistance includes: romanian deadlift, leg raises, good mornings, more chins, weighted carries...plus other similar things to the squat stuff.
Weekends are whatever day. Sometimes i'll do another chest/upper back day. But almost always do a "kill my life" conditioning workout, kettlebells and the like.0 -
After not having a gym membership for many months, I have just started StrongLifts. Hoping the volume doesn't prove to be too much and/or that I can eat enough to make sure it doesn't get to me.0
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Using PPP myself now.
Was using stronglifts. knee said no. The volume got to it in the end.
Progressive Poundage Program.
A guy down in Victoria, AUS set it up. Also beautiful in its simplicity.
Monday:
Squat + assistance - which can be anything, i'll be mixing it up each week. Will mainly consist of Bulgarian split squats, romanian deadlifts, leg press, goblet squats, front squat, sprints, box jumps, vertical jumps etc. usually do two assistance movements. oh and chins.
Wednesday:
Bench + assistance - everything from rowing(db and bb), shoulder press, dips!, pullups/chinups, pushups, close grip bench, incline bench etc. also two or three assistance moves each wednesday, different week to week.
Friday:
DEADLIFT!!!
assistance includes: romanian deadlift, leg raises, good mornings, more chins, weighted carries...plus other similar things to the squat stuff.
Weekends are whatever day. Sometimes i'll do another chest/upper back day. But almost always do a "kill my life" conditioning workout, kettlebells and the like.
Thanks for typing that for me
same, same0 -
Oh no problem.
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I'm getting back into weight lifting and the plan is as follows:
Month 1: Wendler 5 3 1
Month 2: The Chet Yorton full body routine routine:
Mon/Wed/Fri
Squat
Overhead Press
Deadlift
Bench Press
Each exercise done for 2 sets/22 reps
Month 3: Back to the Wendler0
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