you got a log going, love to see how all this works for you, I’ve read up on some of this, I’d be interested to see how it afects somebody who is already well built and a solid base. Log please, or atleast regular updates, be awesome
Hey Jake, yeah man I keep my log in the old folks home (i.e. the over 35 section lol)
Ive been doing this routine for the past 4 weeks with great results.
Monday and Friday - Biceps, triceps and side delts
Weighted dips 4x15
Pjr pullover 4x10
overhead Rope extentions 4x20
Cybex machine curl 4x10
Rope hammer curls 4x12
1 arm hammer curls 4x15
Side lateral machine 6x20
Tuesday - Calves and abs
Donkey calve raises 4x10
Toe press 4x15
Seated calve raise 4x12
Donkey calve raise 6x20
Ab machine 4x10
Situps 4x15
wednesday - Chest, back and rear delts.
Incline Db press 4x10
Panatta incline press 4x12
Cable flyes 4x15
panatta pulldown 4x10
wide grip pulldown 4x12
1 arm chest supported row 4x12
Rear delt raises 6x20
Thursday - Quads and hamstrings.
Squat 4x6
leg press 4x10
leg extention 4x15
weighted hyperextention 4x15
Seated leg curl 4x15
Kettlebell swing 4x20
Legs once a week, Everything else 2ice a week, no rest days.
Is awesome.
im gaining slowly and being sure to limit my progress by staying lean
Ohh and Dropset All things…
[quote]GrindOverMatter wrote:
im gaining slowly and being sure to limit my progress by staying lean[/quote]
Best post.
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
I also do jumps and throws as a part of my dynamic warm up each session, deloading them during the 4th (heaviest) week of each training cycle. Use the normal progression rules for 5/3/1 except adding 10 lbs to each of the BBB exercises per cycle because light weights are light.
Working well for me thus far.
Its pretty amazing how one extra day a week has reduced my soreness.
Ran a PUSH,LEG,PULL split over 5 days, now over 4 days. Basically in the gym 5 days a week and every body part gets hit every 4th day.
Gonna ride this frequency for as long as I can…
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[quote]tolismann wrote:
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[/quote]
Every workout includes at least one squat or deadlift, at least one press, trap/upper back work, and abs/low back work. Not trying to have a bodypart split here, lats and biceps are the only things that get left out from the programmed work so they get a couple of sets at the end of every session.
[quote]Stronghold wrote:
[quote]tolismann wrote:
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[/quote]
Every workout includes at least one squat or deadlift, at least one press, trap/upper back work, and abs/low back work. Not trying to have a bodypart split here, lats and biceps are the only things that get left out from the programmed work so they get a couple of sets at the end of every session.[/quote]
Looks similar to the 5/3/1 high frequency stuff that I have been doing, I really like it.
[quote]UtahLama wrote:
[quote]Stronghold wrote:
[quote]tolismann wrote:
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[/quote]
Every workout includes at least one squat or deadlift, at least one press, trap/upper back work, and abs/low back work. Not trying to have a bodypart split here, lats and biceps are the only things that get left out from the programmed work so they get a couple of sets at the end of every session.[/quote]
Looks similar to the 5/3/1 high frequency stuff that I have been doing, I really like it.[/quote]
I think it’s working pretty well. I’m not able to get enough sleep right now to really train more without beating my dick into the dirt, so it’s been an adjustment only lifting 3x a week, but I enjoy the sessions. They feel very productive with all of those big movements.
[quote]UtahLama wrote:
[quote]Stronghold wrote:
[quote]tolismann wrote:
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[/quote]
Every workout includes at least one squat or deadlift, at least one press, trap/upper back work, and abs/low back work. Not trying to have a bodypart split here, lats and biceps are the only things that get left out from the programmed work so they get a couple of sets at the end of every session.[/quote]
Looks similar to the 5/3/1 high frequency stuff that I have been doing, I really like it.[/quote]
How much did you adjust your maxes for the high frequency program?
And what assistance exercises are you feeling worthwhile right now?
[quote]RATTLEHEAD wrote:
[quote]UtahLama wrote:
[quote]Stronghold wrote:
[quote]tolismann wrote:
[quote]Stronghold wrote:
I’m doing 4 workouts split over 3/days weekly and doing conditioning of some sort twice a week as well.
Day 1:
Press- 5/3/1
Squat, beltless- 5/5/5
Floor Press- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low back
Day 2:
Deadlift- 5/3/1 rx’d reps only
Press- 5/5/5
Front Squat, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back
Day 3:
Bench- 5/3/1
Squat, beltless- 5/5/5
Incline- 50%x10 x5 supersetted with shoulder or chest stuff
Lats
Biceps
Abs/Low Back
Day 4:
Squat- 5/3/1
Bench- 5/5/5
Good Morning, beltless- 50%x10 x5 supersetted with shrugs
Lats
Biceps
Abs/Low Back[/quote]Lats, Bi’s and Abs at every workout?
Please elaborate…
[/quote]
Every workout includes at least one squat or deadlift, at least one press, trap/upper back work, and abs/low back work. Not trying to have a bodypart split here, lats and biceps are the only things that get left out from the programmed work so they get a couple of sets at the end of every session.[/quote]
Looks similar to the 5/3/1 high frequency stuff that I have been doing, I really like it.[/quote]
How much did you adjust your maxes for the high frequency program?
And what assistance exercises are you feeling worthwhile right now?
[/quote]
Wendler pretty much lays it all out in the PDF I posted on the first page…he explains it much better that I could…give it a run, it’s really solid.
do you have a log somewhere utahlama? I’m going to give the program a second run once my knees are sorted out. It’s a great program.
right now I’m doing smolov jr for bench, which is 4x a week benching. On those days I also hit some back and bi assistance work. For lower body I hit deads and squats 5/3/1 + some assistance work. I slack on conditioning for sure
Just got my dorway pullup bar, so I’m now going to have a diet of daily pullups and pushups and running (lamp-post fartlek sprinty things - when the bloody snow decides to go)
[quote]browndisaster wrote:
do you have a log somewhere utahlama? I’m going to give the program a second run once my knees are sorted out. It’s a great program.
right now I’m doing smolov jr for bench, which is 4x a week benching. On those days I also hit some back and bi assistance work. For lower body I hit deads and squats 5/3/1 + some assistance work. I slack on conditioning for sure[/quote]
I’ve been considering doing smolov jr. for bench for some time now… how is that working out while still hitting DL and squats with 5/3/1? I’ve been searching for a template to run simultaneously with smolov jr. but I couldn’t find much.
[quote]baugust wrote:
[quote]browndisaster wrote:
do you have a log somewhere utahlama? I’m going to give the program a second run once my knees are sorted out. It’s a great program.
right now I’m doing smolov jr for bench, which is 4x a week benching. On those days I also hit some back and bi assistance work. For lower body I hit deads and squats 5/3/1 + some assistance work. I slack on conditioning for sure[/quote]
I’ve been considering doing smolov jr. for bench for some time now… how is that working out while still hitting DL and squats with 5/3/1? I’ve been searching for a template to run simultaneously with smolov jr. but I couldn’t find much.[/quote]
To be honest my deadlifts and squats suck, so I really don’t have a clue on what’s ideal. I’m just trying to hit both of the lifts at least 1x a week on tues, thurs, or sunday with the 5/3/1 percentages, then do some assistance work. If my knees feel good to go after today I will probably squat twice a week. Definitely hit up my log and start your own if you decide to give it a go.
Now being coached in the Olympic lifts. This is more to mix things up than anything else. Split is Push/Legs/Pull with one day off before starting again.
Day 1.
Snatch
Military Press 5/3/1
Close Grip Bench 5/3/1
Incline DB Press
Day 2.
Clean
Front Squat 5/3/1
Bulgarian Split Squat
Stiff Leg Dumbbell Deadlift
Day 3.
High Pull
Deadlift 5/3/1
Pull Ups
Kroc or Meadow Rows
Started running The Cube Method(basically a conjugate method) by Brandon Lilly. Still about 6 weeks out from retesting but Ive enjoyed it.