I think I found a routine I really like (courtesy Scott’s 5-3-1 log).
Monday: Bench 531,Tricep,Rows+Rear Delt SS,Curls
Wednesday: Power Clean 531,Squat531, Bodyweight low back movement, Weighted Ab Work
Friday: Military 531,Db Chest Work,Chins
Saturday: Deadlift 531,Shrugs, Quads,Weighted Abs
This seems perfect for me. I dont think I will use 5/3/1 tho, Can anyone explain to me what exactly it is???.
5/3/1 is the program written by Jim Wendler.
Progression and a plan…that what it is…
Go in the strenght sports section, there a entire thread on it.
You can also check the log section…
And if you have the money, buy the manual on Elitefts.com
4-24-09
Track practice:
1-mile run
Pushup/crunch circuit:
35
90
30
90
30
Threw both disk and shot today. Still trying to get the form on disk down, and its comin along. Same with shot. Im worried im just trying to use brute strength to throw. My coach told us a story about how some guy he threw with in high school was benching 405, and squatting 500+, but never made it past a 41’ throw because he had terrible form. I really dont want that to be the case with me.
Military press:
barx10
65x10
105x4x6
DB bench:
20’sx10
50’sx5
80’sx3x8
DB flies:
40’sx3x10
Pull-ups: (assisted green band)
4x6
Finished with 3 sets of face pulls. The DB bench was easy, I dont think ill go to failure on these if ME bench is on Monday. I think I can hit 25+ reps now w/ the 80 pounders.
[quote]BlackLabel wrote:
I think my bench is definitley going up some. Doing a shitload of pushups and running before benching a few months, even weeks ago would have made me dead, and I wouldnt have been able to move that weight on CG. I was just short of 255 also, made it a little more than half way up, and stalled. Hopefully going back to boards will finally let me hit over 275!!![/quote]
We’re both getting close man!
[quote]AccipiterQ wrote:
BlackLabel wrote:
I think my bench is definitley going up some. Doing a shitload of pushups and running before benching a few months, even weeks ago would have made me dead, and I wouldnt have been able to move that weight on CG. I was just short of 255 also, made it a little more than half way up, and stalled. Hopefully going back to boards will finally let me hit over 275!!!
We’re both getting close man! [/quote]
Definitley, I just ordered alot of protein, and am gonna drown myself in shakes for the next few weeks!
4-27-09 ME bench day:
CG 2-board bench: (index finger just inside middle part)
135x5
add 2-board*
165x3
195x3
225x5
235x3x3x3x3
Dips:
bwx3x5
Pendlay rows:
135x5
165x5
175x5
Chest supported DB rows:
40x10
60x10
80x10
Bent over reverse flies:
20x2x10
facepulls (red band):
3x10
Good session. I am really REALLY confident that I will bench 285 bye the end of May.
ill stick with the same weight next week for CG, but maybe add in another set. Then after that week ill move to floor press.
Forgot to put in that I did curls after the bent over flies,
EZ-bar curls:
65x4x10
I think ill start the Coan/Phillipi Deadlift Routine in a few weeks.
Anybody know if I can just mix it in w/ my normal routine?
You keep seeking out programs with high deadlift volume when you have very little experience with deadlifting consistently. This is a recipe for injury.
[quote]mrodock wrote:
You keep seeking out programs with high deadlift volume when you have very little experience with deadlifting consistently. This is a recipe for injury.[/quote]
IMO do 5/3/1 I love it already, half way through the second week.
[quote]zephead4747 wrote:
mrodock wrote:
You keep seeking out programs with high deadlift volume when you have very little experience with deadlifting consistently. This is a recipe for injury.
IMO do 5/3/1 I love it already, half way through the second week.[/quote]
I was looking into it for a few weeks, and couldnt understand how the program works…?
[quote]mrodock wrote:
You keep seeking out programs with high deadlift volume when you have very little experience with deadlifting consistently. This is a recipe for injury.[/quote]
Oh yea. I keep forgetting ive only been deadlifting for 4 months. I just want to catch up to you 
[quote]BlackLabel wrote:
Oh yea. I keep forgetting ive only been deadlifting for 4 months. I just want to catch up to you ;)[/quote]
You’ll get there quicker if you stay injury-free
[quote]mrodock wrote:
BlackLabel wrote:
Oh yea. I keep forgetting ive only been deadlifting for 4 months. I just want to catch up to you
You’ll get there quicker if you stay injury-free[/quote]
Hopefully I will. Saturday will be my first deadlift session in a while. ill keep things light and see how the back feels.
Eric Talmant talks about how the right amount of volume will get you stronger the quickest, extra volume is not only a waste (it won’t get you as strong) and it increases your chance of injury. This single observation is fundamental to my training.
For awhile you probably should not only focus on keeping your form really strict but also on staying a couple of reps away from failure.
4-29-09
Came to practice late, so no warmup or anything, just threw some disk. Still getting the form down…
Squat:
135x5
185x5
Add belt
225x3
275x2
add wraps
315x4
365x1
I dont think I like pyramiding the weight, I like sheiko, where I just stick to 270 for sets and reps. ill do that next workout. Gotta work on abs also, I fell forward on the 365.
Power clean:
135x8
Only one set, my coach made us leave the weightroom. I wasnt that mad though, we got to play Medicine ball rugby. Which kicks ass!
Truck tires: Not sure of the weight
4 sets (1 set equals 12 flips)
I have to start eating more, im only eating breakfast and not caring about eating before practice.
4-30-09 Track practice:
Pushup/crunch circuit:
35
100
35
100
35
Sprints:
200m-33 sec.
200m-34 sec.
200m-36 sec.
200m-36 sec.
Was really dead from the sprints, so I only threw disk once. I wanna get faster.
5-1-09
Pushups crunch circuit:
35
100
35
100
35
Threw disk again, and hit something like 90’, and I need is to work on my form more (brining the disk back farther) and Im sure I can hit 100’.
DB military:
30x10
50x8
65x6
80x2
DB bench:
80x8
80x8
Then did various things around the weightroom (curls, push press, weighted pushups). It was a really shitty day, im so dead from this weeks practice. Plus w/ my lack of food intake, I have no energy.
5-2-09
Deadlift:
135x10
135x10
225x6
225x4x5
135x2x30-30 sec. rest inbetween.
Kept it light today.
5-4-09 ME bench:
2 board CG:
135x5
add 2 board*
165x3
195x3
225x3
235x3x3
235x2-failed on 3rd (hit the peg, woulda got it)
225x5
Moved in my hands*
215x4
BB rows:
135x5
155x5x12
Not sure how many sets I actually did, but it was something in the area of 12.
Reverse curls:
barx10
55x2x10
DB curls:
40’sx2x6
Lots of volume today. Not sure on wether or not I wanna switch my ME exercise. I think ill do 1 more week of 2 board, and then go down to 3 weeks of 1 board w/ incline as an accesory.