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Hooloovoo
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« on: December 13, 2011, 03:23:31 PM » |
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As my beginner strength gains are starting to slow down (Big 3 lifts at intermediate level: Bench 1.2xBW; Squat 1.55xBW and rising; Deads 1.6+ xBW and rising) and unfortunate circumstances are forcing me to lift 4 times a week, instead of an ideal 3DAW FBW, I'm trying to create a strength routine that emphasizes the Big 3. (Wendler's program won't give me gains quite quick enough to reach my weight goals, but at some later point I'll probably do 5/3/1)
Monday:
Deadlift 1x5 (ramped)
Goodmornings 4x4-6
Front Squat 4x4-6
Leg Raises
Tuesday:
Bench 1x5 (ramped)
Chins 4x4-6
CGBP 4x4-6
DB Rows 4x4-6
Thursday:
Squat 1x5 (ramped)
Leg Press 4x4-6
GHR
Calf Raises
Friday:
Press 3x5 --> 1x5 (ramped)
BB Rows 4x4-6
Dips 4x4-6
Upright Rows 4x4-6
The routine I've made takes aspects from Madcow 5x5 (what I would do if I could do 3 DAW), Wendler's 5/3/1, and various posts by dodothebird. For now, I'll just be doing ramped 1x5 to get squeeze the most out of beginner gains, but soon enough I'll change to the 1x5 then 1x3 scheme of Madcow.
My question is: should I make a routine that hits the big lifts twice a week, once doing 1x5, then the second time that week 1x3 (like in Madcow), or is 1x5 one week then 1x3 the next fine? Also, if I only do the big lifts once a week, would I still need to take a deload week ~every 3 weeks, or would that time increase since each lift isn't getting worked as often?
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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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joe101
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« Reply #1 on: December 17, 2011, 05:12:09 AM » |
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It doesn't look bad but I would really stick with a tried and tested routine. 5/3/1, madcow or texas method are all good. The gains you'll make from 5/3/1 will be about as much as you can expect from any other intermediate routine. You certainly won't improve any faster with your posted routine. I'm a little confused why you can only workout 4 DAW and not 3 though  |
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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Little Sprite
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« Reply #2 on: December 17, 2011, 08:23:28 AM » |
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I think cutting squats down to once a week will be a problem. Especially because there's no increase in volume on that one day.
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Murderous
Tears will get you sympathy sweat will get you results
Übergnome
Reputation Power: 1
Posts: 3534
Always Motivated
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« Reply #3 on: December 17, 2011, 09:34:26 PM » |
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I think cutting squats down to once a week will be a problem. Especially because there's no increase in volume on that one day.
It actually depends on the person... Some people I know squat once a week or once every two weeks and do accessory work that trains the same muscles instead... |
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Little Sprite
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« Reply #4 on: December 17, 2011, 11:47:10 PM » |
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I think cutting squats down to once a week will be a problem. Especially because there's no increase in volume on that one day.
It actually depends on the person... Some people I know squat once a week or once every two weeks and do accessory work that trains the same muscles instead... When I did that my squat form went to shit--though I was also maxing out all the time and technique gets sloppy there. I think it's for people who really have it ingrained in their system. |
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Hooloovoo
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« Reply #5 on: December 18, 2011, 07:25:05 AM » |
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It doesn't look bad but I would really stick with a tried and tested routine. 5/3/1, madcow or texas method are all good. The gains you'll make from 5/3/1 will be about as much as you can expect from any other intermediate routine. You certainly won't improve any faster with your posted routine. I'm a little confused why you can only workout 4 DAW and not 3 though Thanks for the response! Since I've been doing 3x5 and I'm starting to stall, do you think I should do 1x5 first (like what Mehdi recommends for SL progression) and then switch to 5/3/1 once I can no longer progress? And I can only do 4 DAW because I lift at my school and they only allow 2 DAW or 4 DAW. I've tried convincing them to let me do 3, but it's not following their program (which I refuse to follow anyway). @Little Sprite: I would squat twice a week, but I find it really hard to deadlift after doing heavy squats. I guess I could, but my deadlift already isn't much higher than my squat, and that gap would only close if I didn't do my deads fresh. |
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Logged
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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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Hooloovoo
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« Reply #6 on: December 18, 2011, 08:42:17 AM » |
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Hmmm started thinking about how I could do a 4 DAW version of Madcow, since I think for now the gains might be faster than Wendler's. I think the lower body days would work, but I'm unsure about the upper days:
Monday:
Squat 1x5
Deadlift 1x3
Tuesday:
Bench 1x5
BB Row 1x5
Press 1x5
Chinups
Thursday:
Squat 1x3
Speed deadlift (light) 3x3 or something, doesn't really matter
GHR
Friday:
Bench 1x3
BB Row 1x3
Press 1x3
Chinups
For Tues/Fri, maybe here do press one day, bench the other (horizontal day + vertical day), or maybe do Bench 1x3 Press 1x5 one day, and Bench 1x5 Press 1x3 the other. Thoughts?
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Logged
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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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JayTheKing
Bulking Gnome
Reputation Power: 1
Posts: 510
I R TANK
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« Reply #7 on: December 24, 2011, 12:45:53 PM » |
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It doesn't look bad but I would really stick with a tried and tested routine. 5/3/1, madcow or texas method are all good. The gains you'll make from 5/3/1 will be about as much as you can expect from any other intermediate routine. You certainly won't improve any faster with your posted routine. I'm a little confused why you can only workout 4 DAW and not 3 though Thanks for the response! Since I've been doing 3x5 and I'm starting to stall, do you think I should do 1x5 first (like what Mehdi recommends for SL progression) and then switch to 5/3/1 once I can no longer progress? And I can only do 4 DAW because I lift at my school and they only allow 2 DAW or 4 DAW. I've tried convincing them to let me do 3, but it's not following their program (which I refuse to follow anyway). @Little Sprite: I would squat twice a week, but I find it really hard to deadlift after doing heavy squats. I guess I could, but my deadlift already isn't much higher than my squat, and that gap would only close if I didn't do my deads fresh. Why not go from 3x5 to 3x3? |
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"Paint is weakness leaving the body"
Goals:
Be #1 body builder under 90kg
Get to 70kg for body building competition in May
Get an 8 pack-so i can great my cheese
Do 25 pull ups
do 200 push ups
Achieved Goals:
6 pack
100 push ups
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Hooloovoo
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« Reply #8 on: December 26, 2011, 02:25:10 PM » |
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It doesn't look bad but I would really stick with a tried and tested routine. 5/3/1, madcow or texas method are all good. The gains you'll make from 5/3/1 will be about as much as you can expect from any other intermediate routine. You certainly won't improve any faster with your posted routine. I'm a little confused why you can only workout 4 DAW and not 3 though Thanks for the response! Since I've been doing 3x5 and I'm starting to stall, do you think I should do 1x5 first (like what Mehdi recommends for SL progression) and then switch to 5/3/1 once I can no longer progress? And I can only do 4 DAW because I lift at my school and they only allow 2 DAW or 4 DAW. I've tried convincing them to let me do 3, but it's not following their program (which I refuse to follow anyway). @Little Sprite: I would squat twice a week, but I find it really hard to deadlift after doing heavy squats. I guess I could, but my deadlift already isn't much higher than my squat, and that gap would only close if I didn't do my deads fresh. Why not go from 3x5 to 3x3? Yeah, I've thought about that. The load is essentially the same (~ 5RM) for both 3x3 and 1x5; 3x3 has more volume, 1x5 has only one working set. I am somewhat limited in terms of time at the gym, so with 3x3 I could only have about 2 warmup sets, whereas with 1x5 I could easily have 4. I think I'd like having fewer reps per set, so I think I'll try it out and see if time permits. |
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Logged
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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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