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Nik00117
10-05-2009, 03:03 PM
This is my rountine let me know what ya guys think

Day 1 Squat
Squats 5x5
Seated Calf Rasies 3x8
Leg Exenstions 3x8

Day 2 Bench
Bench 5x5
Close Grip bench 3x8
Crunhes weighted 3x8

Day 3 Deadlift
Deadlift 5x5
Shrugs 3x8
Rows 3x8

Day 4 off

Repeat

Any suggestions? My overall goal is to lift heavy weight.

barbell01
10-05-2009, 04:08 PM
do you plan on competing?

theBarzeen
10-05-2009, 04:14 PM
it looks fine if you just want to lift heavy weight.... but if you are planning on competing then there are a few things to add.... if you plan on competing in gear there are a few more things to add to that.....

Nik00117
10-06-2009, 03:11 AM
Nah I have no intentions of competing.

barbell01
10-06-2009, 07:52 AM
Nah I have no intentions of competing.

then just do 5/3/1........

-JM-
10-06-2009, 08:26 AM
then just do 5/3/1........

I am doing 5/3/1 and I will be competing. What do you mean?

barbell01
10-06-2009, 09:19 AM
I am doing 5/3/1 and I will be competing. What do you mean?

what i mean is, he is almost doing 5/3/1/ already, if he did 531 he would get a fourth training day(shoulder press) and he would have better rest time between squats and deads. but since you brought up the 5/3/1 and competing thing i will also say that i think it's a bad idea to train with submaximal weights for competition. how are you going to get your body ready for a 800lb squat by training with 600lbs?????? your cns will not be ready for that type of maximal weight. niether will your core. i think 5/3/1 is a great strength program, just not for serious competitors....

JSully
10-06-2009, 09:45 AM
what i mean is, he is almost doing 5/3/1/ already, if he did 531 he would get a fourth training day(shoulder press) and he would have better rest time between squats and deads. but since you brought up the 5/3/1 and competing thing i will also say that i think it's a bad idea to train with submaximal weights for competition. how are you going to get your body ready for a 800lb squat by training with 600lbs?????? your cns will not be ready for that type of maximal weight. niether will your core. i think 5/3/1 is a great strength program, just not for serious competitors....

After doing 5/3/1 for a few months, I feel the same way. I just switched back to a DE/ME program. I enjoy 2 days a week hitting high rep explosive training then another 2 days a week pushing myself to the limit with poundages. I feel that without heavy rack pulls, heavy squat triples, etc.. my core and CNS arent going to increase fast enough to handle the increased poundages.. I thoght 5/3/1 was a good strength program, but it also burned me out rather quick. I recovered MUCH better with the DE/ME work..