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fabbe
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« on: January 22, 2012, 03:10:32 AM » |
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It's done AxBxAx
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
B
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Underhand BB rows 3x3-5
Core work* (?)
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
+ doing GTG with chin-ups.
The reason I'm benching so frequently is my shoulders overpowers my chest in strength so it's just a way to even it out nothing I'll do for a long time. Any help is appreciated.
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RubenVL
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« Reply #1 on: January 22, 2012, 04:01:22 AM » |
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3 times per week maxing on squats, I don't think you'll last very long. Also putting squats always first is wrong from my point of view. I also fear that your upperback and biceps will become weak in comparison if you keep this routine.
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Faith tapped me on the shoulder and said: You're a weightlifter.
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fabbe
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« Reply #2 on: January 22, 2012, 04:03:46 AM » |
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3 times per week maxing on squats, I don't think you'll last very long. Also putting squats always first is wrong from my point of view. I also fear that your upperback and biceps will become weak in comparison if you keep this routine.
That's just something I'll have been having great results on from squats and did you read that I'm doing greasing the groove with chin-ups? I'll be doing chins 6 days a week, do you still think I'll need more upperback work? |
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RubenVL
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« Reply #3 on: January 22, 2012, 04:11:59 AM » |
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3 times per week maxing on squats, I don't think you'll last very long. Also putting squats always first is wrong from my point of view. I also fear that your upperback and biceps will become weak in comparison if you keep this routine.
That's just something I'll have been having great results on from squats and did you read that I'm doing greasing the groove with chin-ups? I'll be doing chins 6 days a week, do you still think I'll need more upperback work? Sorry completely missed that. That woudl certainly do for you upperback/biceps. The squat/deadlift things still stand though. |
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Faith tapped me on the shoulder and said: You're a weightlifter.
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MercNil
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« Reply #4 on: January 22, 2012, 04:15:46 AM » |
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It's done AxBxAx
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
B
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Underhand BB rows 3x3-5
Core work* (?)
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
+ doing GTG with chin-ups.
The reason I'm benching so frequently is my shoulders overpowers my chest in strength so it's just a way to even it out nothing I'll do for a long time. Any help is appreciated.
If you'll survive the three week barrier, because it's difficult to max out on the same lift and lift at such intensity for 3 weeks, then your routine is okay. Else, consider thinking of a different design. |
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fabbe
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« Reply #5 on: January 22, 2012, 04:33:13 AM » |
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It's done AxBxAx
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
B
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Underhand BB rows 3x3-5
Core work* (?)
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
+ doing GTG with chin-ups.
The reason I'm benching so frequently is my shoulders overpowers my chest in strength so it's just a way to even it out nothing I'll do for a long time. Any help is appreciated.
If you'll survive the three week barrier, because it's difficult to max out on the same lift and lift at such intensity for 3 weeks, then your routine is okay. Else, consider thinking of a different design. I've been doing it for some time (maxing out on squats) 3x times a week and my 1RM went from 85 kg to 122 kg in 5 weeks. |
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King Neptune
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« Reply #6 on: January 22, 2012, 04:52:54 AM » |
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Go for it  |
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MercNil
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« Reply #7 on: January 22, 2012, 05:44:53 AM » |
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It's done AxBxAx
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
B
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Underhand BB rows 3x3-5
Core work* (?)
A
Squats - work up to a max + back off sets
Bench press - work up to 2 max effort sets + back off sets
Deadlift - 5x1 (Work in 80-90% of 1RM)
Weighted dips 3x3-5
+ doing GTG with chin-ups.
The reason I'm benching so frequently is my shoulders overpowers my chest in strength so it's just a way to even it out nothing I'll do for a long time. Any help is appreciated.
If you'll survive the three week barrier, because it's difficult to max out on the same lift and lift at such intensity for 3 weeks, then your routine is okay. Else, consider thinking of a different design. I've been doing it for some time (maxing out on squats) 3x times a week and my 1RM went from 85 kg to 122 kg in 5 weeks. I see. Well, I suppose it's okay if the weight is still light. Keep it up then. ^^ |
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Fireball
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« Reply #8 on: January 24, 2012, 05:25:36 AM » |
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Hi this looks quite ok.
Doing 3x heavy squats works fine for a while, at least for 3-6 months. I'd still do some light and medium squats. To prevent burning out, especially to prevent from beaking a knee joints. I'd ad some variables, perhaps box squats & front squats. Or then I'd use follwing scheme: Heavy: 5x5, Medium: 3x8, Light: 2x20.
Eitherway, it prolly works, but should be changed when it stops working.
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Current/Goal
Squat: 180kg/200kg
Deadlift: 180kg/200kg
Bench press: 120kg/130kg
BB rows: 110kg/125kg
3x5rep BB curl: 45kg/47,5kg
3x5rep french press: 55/60kg.
5x5 rep RDL: 95kg/110kg
1 rep Military press: 75kg/60kg*
"Vision without action is a daydream. Action without vision is a nightmare
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Hooloovoo
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« Reply #9 on: January 24, 2012, 12:28:05 PM » |
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If you can handle the squats, go for it. IMO there shouldn't be much of a problem with deadlifts since the intensity is relatively low.
I think you may burn out really fast on bench, though. Doing a 2 RM three times a week plus heavy weighted dips twice a week seems like a little much for pushing movements. Personally just benching heavy twice a week for me is a struggle, but maybe you're able to do it. If you can't, maybe make "B" a speed bench day, or at least just use light weight and higher reps.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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Nicky
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« Reply #10 on: January 24, 2012, 01:08:31 PM » |
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Maxing 3 times a week for squats isn't a bad idea, I did it in the past and it worked out great. (I hope you already considered de-loading/resting weeks at least once every 4-6 weeks) With that being said, maxing 3 times a week on the bench press ALONG squats?  Not a good idea |
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"4:5 The long journey towards perfection begins with a single Sq’waht." My progress diary |
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Little Sprite
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« Reply #11 on: January 24, 2012, 03:17:50 PM » |
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Yep, would not bench that often/that intensely.
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King Neptune
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« Reply #12 on: January 24, 2012, 03:19:44 PM » |
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Yep, would not bench that often/that intensely.
But you wanted us to do the Broz-like powerlifting template not long ago...  |
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Little Sprite
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« Reply #13 on: January 24, 2012, 04:32:06 PM » |
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Lol I made sure to say that it was just for discussion. I knew someoene would bring that up lol
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King Neptune
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« Reply #14 on: January 24, 2012, 04:46:07 PM » |
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Lol I made sure to say that it was just for discussion. I knew someoene would bring that up lol
Seriously, I think he can keep this up for quite a while...anyway, OP, make sure you autoregulate, should you get any signs that you are burning out. |
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