View Full Version : New routine, tell me what you think

03-01-2009, 10:52 PM
I made a new routine, basically Wendler's 5/3/1
Tell me if I am missing something, I read one of the routines over a bunch of times and I may have missed a part of the routine.

03-02-2009, 03:08 PM
No comments?

03-02-2009, 03:26 PM
My excel can't open the file for some reason. Probably because I have excel 2002.

03-03-2009, 08:45 PM
It should work now, I changed it.

03-03-2009, 08:51 PM
Just cut and paste it into here...

03-03-2009, 09:01 PM
I see it says 145/370/430/245 for mp/sq/dl/bp goals.
Just to make sure, are those your current maxes or your goals? because it seems like your program is based on those numbers.

I have his book and the program, btw.

03-03-2009, 09:06 PM
I know that on the third week I hit 95% of what ever I set my max at. I just played with those "goals" until I saw a number I liked and thought I could hit. My squat is shakey at the moment so I had it lowered slightly. My deadlift is going strong so I may even increase it. My bp always sucks so I am going easy. My numbers are modest though I will admit. I want to to go easy the first month so I can get in to the groove. I am really not planning on making massive gains in the first month anyway, this is a long term thing.

Do all the exercises seem reasonable?

03-03-2009, 09:14 PM
If you have enough time and don't like rotating exercises, you can make it into a 4-day program. I'm going to start this program also next year, and that is what I'm planning on doing.

Maybe you can add lat pulldowns, or pull ups. Other than that, it looks good to me.

03-03-2009, 09:30 PM
It looks good except some of your assistance exercises look a little lame. When you're only doing 3 lifts a session you should try and pick the exercises with the most bang for your buck. So on Military day, you could try hang cleans and dips. I like hitting the tris directly and have found that by doing so my bench goes up, if I don't it will stall. Squat day I'd rather do leg press or hack squats than lunges, b/c you can go heavier and get more growth.

I'm currently doing it 4 days a week and it works great, so you could try that if you want. All my lifts have gone up significantly for the 3 months I've been doing it (bench:260x1 to 245x7, Squat:290x1 to 315x7, Dead:365x1 to 425x4, military: 160x1 to 160x4) except military press, which has just stalled, so I guess ill switch to pushpress or seated military press. I can't decide.

Unfortunately I bought the e-book but when my comp got a virus I had to reinstall windows and lost it so I forget some of the stuff in there.

03-03-2009, 09:35 PM
Hang cleans it is! Dips I haven't done in a while, it seems like a good idea.
Could I just do front squats for assistance? I don't like the leg press and hack squats feel funny lol.

03-04-2009, 07:58 AM
sure why not, you could do regular squats then 5x10 on front squats, it would end up being like the boring but big template. you could use maybe 40% instead of 50% though.

03-04-2009, 11:47 AM
This routine isnt exactly exciting, but I will add some spice with one armed BB snatches and other stuff as well just for fun.

03-04-2009, 10:16 PM
no it's not but it works. i found i added slightly more volume by hitting lats and tri's twice a week. i found that if I didn't do direct tri work my bench would start to suck.