[Routine] Is this Too Much?

Training Powerlifting
41

I’m still not sure about that set-up…any why do the powercleans and such after you have thrashed your legs with heavy stuff…I know I wouldn’t be able to do any sort of powerclean after my squat or deadlift session. For this reason believe it or not…I squat and deadlift at THE END of my workout. If I did it at the beginning I’m too wasted to do anything else.

Monday:
Bench Press 5 sets of 5 reps (with same weight each set)
Decline Close Grip bench (or skullcrushers) 2 x 10
Low Bar Squats 4 sets of 5 reps (same weight each set) (7-8RM)
Glute Ham Raises (do them naturally if no machine) 3x8-10. Or you can do glute ham holds…hold at the hardest part…hold for 3 sets of 10 seconds.

Wednesday
Hang Power Clean- high pull - whatever oly variation you want…pick your sets and reps…but don’t get crazy here
Standing Military Press 3 sets of 5 reps (with same weight each set)
laterals- 3 x 12 (for some size)
Deadlift 1 set of 5 reps…warm up and work up to a 5 rep max
Deadlift 1 x 10-15 (less weight obviosuly) NOW here you can do your front squat, or what I like to do is stiff leg deadlifts off of 2 plates…it will be a good test…of course you dont have to do 15 reps…you can stick with 10…thats alrgiht

Friday
Bench Press 1 set of 5 (try for new PR)
Pull-ups 3 sets x whatever reps
Curl variation - 3 x 10
Low Bar Squats 1 set of 5 (try for new PR)
Natural glute ham raises or bulgarin split squats (single leg)…these are a bitch lol. 3 x 8-10

Overall…this will be enough…if you really put effort into it you don’t need to do your other stuff, but you can if you want.

I like to train grip and neck on off days…I also do muay thai on my off days and that’s why I only lift 3x a week.
Gotta make sure you eating enough also for these types of programs. Or you gains will be halted…same with sleep. The biggest thing that brought me strength gains never mind programs…was good sleep.

So you can follow this template and of course you mix it up every few weeks. So for 3 weeks you follow this. After that instead of shooting for 5 rep maxes…switch to 3 rep maxes but lower your volume just a bit. Then you can start changing exercise but use the same template.
Tell me what you think.

42

This is by far the best you have come up with. Only thing I would do is put power cleans before heavy squats on friday. I would also not go very heavy on the cleans, just a few (2 or 3) sets of 3 to excite the CNS for the heavy squats to come.

You also need to fill in your sets and reps for us.

43

[quote]Steel Nation wrote:
This is by far the best you have come up with. Only thing I would do is put power cleans before heavy squats on friday. I would also not go very heavy on the cleans, just a few (2 or 3) sets of 3 to excite the CNS for the heavy squats to come.

You also need to fill in your sets and reps for us.[/quote]

Everything is pretty much 2 warm up sets followed by 5 reps for 3 sets.

Back squat and bench are 2 warm up sets followed by 1 set of 5 and then 1 set of 3…and then a set of 8.

Power clean is 3*3.

[quote]rasturai wrote:
I’m still not sure about that set-up…any why do the powercleans and such after you have thrashed your legs with heavy stuff…I know I wouldn’t be able to do any sort of powerclean after my squat or deadlift session. For this reason believe it or not…I squat and deadlift at THE END of my workout. If I did it at the beginning I’m too wasted to do anything else.

Monday:
Bench Press 5 sets of 5 reps (with same weight each set)
Decline Close Grip bench (or skullcrushers) 2 x 10
Low Bar Squats 4 sets of 5 reps (same weight each set) (7-8RM)
Glute Ham Raises (do them naturally if no machine) 3x8-10. Or you can do glute ham holds…hold at the hardest part…hold for 3 sets of 10 seconds.

Wednesday
Hang Power Clean- high pull - whatever oly variation you want…pick your sets and reps…but don’t get crazy here
Standing Military Press 3 sets of 5 reps (with same weight each set)
laterals- 3 x 12 (for some size)
Deadlift 1 set of 5 reps…warm up and work up to a 5 rep max
Deadlift 1 x 10-15 (less weight obviosuly) NOW here you can do your front squat, or what I like to do is stiff leg deadlifts off of 2 plates…it will be a good test…of course you dont have to do 15 reps…you can stick with 10…thats alrgiht

Friday
Bench Press 1 set of 5 (try for new PR)
Pull-ups 3 sets x whatever reps
Curl variation - 3 x 10
Low Bar Squats 1 set of 5 (try for new PR)
Natural glute ham raises or bulgarin split squats (single leg)…these are a bitch lol. 3 x 8-10

Overall…this will be enough…if you really put effort into it you don’t need to do your other stuff, but you can if you want.

I like to train grip and neck on off days…I also do muay thai on my off days and that’s why I only lift 3x a week.
Gotta make sure you eating enough also for these types of programs. Or you gains will be halted…same with sleep. The biggest thing that brought me strength gains never mind programs…was good sleep.

So you can follow this template and of course you mix it up every few weeks. So for 3 weeks you follow this. After that instead of shooting for 5 rep maxes…switch to 3 rep maxes but lower your volume just a bit. Then you can start changing exercise but use the same template.
Tell me what you think.[/quote]

I’m the opposite. I like to go balls to the wall even with assistance exercises. If i leave the squat and deadlift for last i know they will be affected. I warm up, do the heavy lifts first so i’m fresh and then i can go crazy on the other stuff.
Your program isnt bad but i feel there arent enough pulling movements and wednesday you have me front squatting after cleans and deadlift :
Bulgarian split squats look fucking awesome though. I’m going to have to try those out.
I hear you on the sleep thing. That is definitely my weakness :frowning:

Thanks to everyone who replied. This is some good shit.

44

[quote]legendaryblaze wrote:
I do not train for anything.

[/quote]

then why are you in the gym?

45

[quote]Boridi wrote:
legendaryblaze wrote:
I do not train for anything.

then why are you in the gym?

[/quote]

Does a man need a reason to want to become stronger?
Not everyone who enjoys running wants to become a competitive marathonner.
I used to train for wrestling, karate and triathlons but i dont have time to do that anymore.
If i get some respectable numbers ill try a few power lifting meets.

46

[quote]legendaryblaze wrote:
Boridi wrote:
legendaryblaze wrote:
I do not train for anything.

then why are you in the gym?

Does a man need a reason to want to become stronger?
Not everyone who enjoys running wants to become a competitive marathonner.
I used to train for wrestling, karate and triathlons but i dont have time to do that anymore.
If i get some respectable numbers ill try a few power lifting meets.
[/quote]

I think he might have just been getting smart with you…as in do u train for bodybuilding or strength etc…I could be wrong but that would make him a douche and I’d rather be wrong than a douche any day of the week! Also, I could have spent more time trying to help tweak the program or suggest my own…but then we were asked about YOUR program, not to come up with one for ya :wink:

47

there has been a lot said on this thread but honestly, I think the OP should pick a pre-made template for PLing that ahs a proven track record and just work the shit out of that.

  1. A simple westside routine

  2. Bill Starr/Madvow 5x5

  3. WS4SB

Pick one of those and it removes all of this guess work.

48

Imo it’s not even enough lol…

49

[quote]JMAX wrote:
legendaryblaze wrote:
Boridi wrote:
legendaryblaze wrote:
I do not train for anything.

then why are you in the gym?

Does a man need a reason to want to become stronger?
Not everyone who enjoys running wants to become a competitive marathonner.
I used to train for wrestling, karate and triathlons but i dont have time to do that anymore.
If i get some respectable numbers ill try a few power lifting meets.

I think he might have just been getting smart with you…as in do u train for bodybuilding or strength etc…I could be wrong but that would make him a douche and I’d rather be wrong than a douche any day of the week! Also, I could have spent more time trying to help tweak the program or suggest my own…but then we were asked about YOUR program, not to come up with one for ya :wink:
[/quote]

I wrote in the first post that i wanted to gain strength. I’ve done SS and bill starr’s 5*5 program. I just want to experiment a bit with my own program.
Some people are telling me it’s ok, others are telling me what im doing is retarded. I think my program is a bit more doable now and acceptable.

50

Anyways legendary try your program out now…I am doing the program I outlined for you right now and it’s working well with me…I didn’t just make it up…It works pretty damn good for strength and that’s why I’m doing it. I actually add in a couple more assistance stuff for some size but I didn’t put them in cause didn’t think you wanted to bother with that cause your focusde on strength.

Anyways though if you feel your low back getting weak and such cause the heavy fornt squat and + the deadlifts + squat + powercleans + the Bent over rows…you might want to switch out for one arm rows…just to keep your low back more fresh…

Anyways all in all I think the program looks pretty sick right now and will do you good!
Plus you are doing 3 sets of 5 reps so it really shouldn’t burn you out really. You could also switch though…you don’t need to pull 3x a week.
You could eithe rpick pull ups or chin ups (i’d stick with pullups for more lats) on one day for a bit more reps/sets total volume…4x6 etc. work sets. for vertical work…and for horizontal work if your low back fresh do the bent over rows…if not fresh…chest supported rows and one arm rows.

Good Luck man…program looks good…but really just if it’s not working after a few weeks and you haven’t hit ONE PR. Change something up…keep us updated too…I might even try the program you outlined
The outline of your program is good…it’s just how you manipulate volume and intensity will see wheter it works or not.

And go to bed too lol

51

Alright guys. Thanks alot, i really appreciate it.

Stay strong.