New Routine

Discussion in 'Strength & Conditioning Discussion' started by WinterIsComing, Apr 7, 2008.

  1. WinterIsComing Blue Belt

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    So now that I've done the 5x5 twice I'm thinking of adopting a program based off the pull/push/squat days. Here is my basic idea for the layout.

    Monday: Pull
    Deadlift
    BOR
    Pullups

    Wednesday: Push
    Bench Press
    Incline Bench Press
    Military Press

    Friday: Squat
    Squat
    Front Squat
    Standing Barbell Calf Raises

    As you will note i didnt put down a rep or set range for my new program. I was hoping to get some feedback before I settle on a set/rep scheme. The FAQ recomends a 5x5 for most of the excersises however I note that in many peoples logs they tend to start with a light 5 rep and pyramid up to heavy doubles and even singles. Is this something I should be considering or should I stick with 5x5? Also what should the set/rep scheme for the assistance lifts look like?

    Thanks, WinterisComing
     
  2. takeahnase watching the swarm

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    What I would do:

    Pyramid on deadlift. Do high reps on pullups/chinups at east once in a while. Pyramid on bench at least once in a while a do flat sets on incline. Maybe do a triceps orientated exercise (dips/close grip) instead of incline.
    Pyramid sometimes on squats and do flat sets on front squats. I would do some hamstring stuff instead of calf raises.
    I would stick to 5 reps on average, except for maybe deadlift were you can do 1-3.
     
  3. All in red.
     
  4. WinterIsComing Blue Belt

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    My chest is the sticking point on my bench not my triceps figured more work on them would be better. Goodmornings sounds good. Sticking point on my deadlift is breaking the floor whats a good assistance for this area?
     
  5. Pull from a deficit, like a 4-6 inch board so you are higher up than usual. That works wonders I hear, I've only had the opportunity to try it a few times.
     
  6. RedNeckJiuJitsu Black Belt

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    Zercher DLs are supposed to help breakin' from the floor, I think.
     
  7. BlondeWarrior Green Belt

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    Adding pyramids are a good idea, I just tried this out this weekend with bench and they are some serious shit. I can imagine them doing wonders to your lifts. I'm sold.
     

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