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muscle_g
12-20-2009, 05:52 PM
I was wondering if everyone here would share how they break there weekly routine down. What do you do on what day? I've always enjoyed reading what others do.

Cyrus Ford
12-20-2009, 06:21 PM
Monday
Chest and Triís

Tuesday
Back and Biís

Wednesday
Shoulders

Thursday
Deadlifts, Squats, and other leg exercises

Pete22
12-20-2009, 06:34 PM
Monday: ME Squat
Tuesday: ME Bench
Wednesday: Deadlift/Upper Back Assistance
Friday: DE Squat/Deadlift
Saturday: DE Bench

muscle_g
12-20-2009, 06:39 PM
Here's what I've been doing

Monday- Squats
Tuesday- Bench
Wed- Accessory(optional, if I feel beat up I take this day off)
Thu- Deadlifts
Fri- Declines

Brian C
12-20-2009, 10:10 PM
Fri- Declines

Whats that about?

Brian C
12-20-2009, 10:11 PM
Mon-Bench
Tues-off
Wed-Squat
Thurs-off
Fri-Upper Accessory
Sat-Deadlift/bottom Accessory

-JM-
12-21-2009, 02:32 AM
Tues - Deadlift & Lower Accessory
Wed - Bench
Fri - Squat
Sun - RE Upper

jtteg_x
12-21-2009, 02:41 AM
Tues-DE Bench
Thur-Deadlift
Sat-ME Bench

muscle_g
12-21-2009, 03:23 AM
Whats that about?

I got that bench routine from Wade Johnson(he is a 700lbs+ bencher) about 2yrs ago. He had me do Flat bench for my 1st bench workout during the week and then had me do Decline bench the 2nd day out of the week. I liked it and just stuck with it after I got through working with Wade.

getting there
12-21-2009, 08:19 AM
Following 5/3/1 right now so:

Monday:
Bench
Incline BB or DB bench
Db Flys
Pushdowns
Skullcrushers
Abs

Tuesday:
Squats
Leg Press
Leg Curls
Seated Calf Raises
Abs

Thursday:
Deads
GM's
Bent over BB rows
Seated Rows

Friday:
OHP
Dips
Pullups
Facepulls
Shrugs
Abs

poopoo333
12-21-2009, 09:02 AM
As of now:

Sunday-ME Bench
Monday-Deadlifts
Tuesday-Off
Wednesday-DE or RE bench
Thursday-Squats
Friday and Saturday-Off

ScottYard
12-21-2009, 10:29 AM
Sunday

Bench Triceps and Shoulder Abs

Monday

Cardio and 12 sets of Abs

Tuesday

Cardio Lats Biceps Upper Back and Abs

Thursday

Squat Deadlift hams Quads Low Back and Abs

Friday

Cardio and Abs

patos
12-21-2009, 11:54 AM
My program has been pretty much the same for a good while now. I guess it's not the most conventional routine, but it works and I have fun.

Squat
Front squat
Powerclean (light, high reps, I skip those maybe 1 week a month) I use deadlift shoes and start from the floor to somewhat mimic deadlift.

Bench
3 board
2board

Deadlift
Rack pull (I did rows for a long time there, changed it a 3-4 months ago as I had no fun doing them)
box squat (light, always high reps)

Close grip bench
press overhead (1 out of 2 or 3 weeks, just to keep shoulders healthy)
light stuff for 15-20reps like curls, delt raises, triceps, etc also for health

Beefcaker
12-21-2009, 12:14 PM
Monday - Heavy Bench (+ tri's, f/s delts, pec prehab, wrists, etc)
Wednesday - Heavy Squat/Dead (+ glutes/hams, calves, grip, etc)
Friday - Bench Assistance (+ back, back, traps, bi's, rear delts, back, back, etc)
Saturday - Squat Assistance (+ glutes/hams, quads, grip, etc)

Been working pretty good. I think who I train with counts for just as much of my progress as how/what I train. My floor press has gone from 250 with no pause to 280 with a long pause, in just about a month and a half. (now, if I could just learn how to bench.......)

RhodeHouse
12-21-2009, 12:17 PM
Monday: ME Squat
Tuesday: ME Bench
Wednesday: Deadlift/Upper Back Assistance
Friday: DE Squat/Deadlift
Saturday: DE Bench

I'd switch your Tuesday and Saturday workouts. ME back to back isn't the best way to train. You'll get more out of switching if you can.

barbell01
12-21-2009, 12:24 PM
SUNDAY:ME bench or shirt work
TUESDAY:ME SQ varitaion
wednesday:anything that needs work+abbs
THURSDAY:RE bench, will work to a heavy triple raw if doing shirt work prior
FRIDAY:DEADS or sometimes just speed stuff and assistance

every so often i will do a 3 week wave of an OHP variation on my RE bench day. usually off pins. when i do shirt work, i like to get in it for atleast 5 weeks straight. usually like 5 weeks in it followed by 3-4 weeks of RAW ME work.

JK1
12-21-2009, 12:28 PM
Myself:

Sunday: ME Bench
Monday: recovery work/rest/gpp/whatever
Tuesday: DE Squat/deadlift
Wednesday: recovery work/rest/gpp/whatever
Thursday: DE Bench
Friday: ME Squat/deadlift


My wife (training 5/3/1 right now)
Sunday: deadlift
Monday: rest
Tuesday: bench
Wednesday: rest
Thursday: squat
Friday: Military press
Saturday: rest.

She may do some cardio on "rest" days, she may not. It depends. Right now she's not becuase I haven't got the treadmill fixed yet.

AdamBAG
12-21-2009, 12:41 PM
Monday - Max Effort Lower
Wednesday - Dynamic Effort Bench
Friday - Dynamic Effort Lower
Sunday - Max Effort Bench

RhodeHouse
12-21-2009, 12:52 PM
This is what we're doing now:

Monday - Squat
Wednesday - Bench
Friday - Deadlift
Saturday - Bench Assistance

In a few weeks I'll drop to 3 days per week:

Monday - Bench Assistance
Wednesday - maybe squat/dl assistance (probably not)
Thursday - Bench
Saturday - Squat/DL

3 days gave me my best results with little injury.

JK1
12-21-2009, 12:55 PM
This is what we're doing now:

Monday - Squat
Wednesday - Bench
Friday - Deadlift
Saturday - Bench Assistance

In a few weeks I'll drop to 3 days per week:

Monday - Bench Assistance
Wednesday - maybe squat/dl assistance (probably not)
Thursday - Bench
Saturday - Squat/DL

3 days gave me my best results with little injury.


We were talking about that last night. To date, I had my best meet total to date on a 3 day a week split with an "assistance" day on the 4th day that I may or may not use depending on how beat up I was feeling.

I really think my biggest problem is not deloading when i need too. 3 days a week, I can have fewer deload weeks.

Pete22
12-21-2009, 01:50 PM
I'd switch your Tuesday and Saturday workouts. ME back to back isn't the best way to train. You'll get more out of switching if you can.

Thanks for the advice Rhodes, maybe I'll give that a shot.


Sunday

Bench Triceps and Shoulder Abs

Monday

Cardio and 12 sets of Abs

Tuesday

Cardio Lats Biceps Upper Back and Abs

Thursday

Squat Deadlift hams Quads Low Back and Abs

Friday

Cardio and Abs

Hey Scott, do you ever train your abs? :evillaugh:

BloodandThunder
12-21-2009, 02:10 PM
I just finished a meet so I start back on my "in-season" Westside split. I drop the number of competition style lifts (standard squat, competition squat, DL) and instead focus on other variations and work on GPP. I then move on to more volume ala a modified Sheiko to peak for a meet where I'm doing barely anything but the main lifts. I find I peak better using this method.

Sunday RE Upper/Lower GPP & Prehab (Lower body sled work/prowler work)
Tuesday ME Lower/Upper GPP & Prehab (Upper body sled work)
Thursday ME Upper/Lower GPP & Prehab
Friday DE Lower/Upper GPP & Prehab (Carrys/ upper body band work)

Zak Freiwald
12-22-2009, 10:01 AM
Sunday- Squat and Pull (Heavy squat/light pull one week and light squat/heavy pull the next), some squat/DL accessory work
Monday- Speed bench, some bench accessory and upper back
Wednesday- Back/SQ-DL accessory work and more upper back
Friday- Max effort bench, some bench bench accessory, maybe more upper back

Sean S
12-22-2009, 01:53 PM
Mon- SQ/DL assistance work
Wed- ME bench
Fri- ME SQ/DL
Sat- BP assistance (very light)

Ermantroudt
12-22-2009, 02:26 PM
Currently:
Sunday: DE BP
Mon: ME SQ
Wed: ME BP
Fri: DE SQ

IronDiggy
12-22-2009, 02:38 PM
Sunday - Bench
Monday - Squat high rep/accessory deads
Tuesday - Close Grip bench
Wednesday - Deadlift
Thursday - Off
Friday - Bench speed work/Heavy low rep stuff
Saturday - Squat, Heavy usually in a belt and sometimes gear.

4g64fiero
12-22-2009, 07:57 PM
Monday-squat

wednesday- bench

Friday-deadlift and shoulder press

muscle_g
01-14-2010, 07:15 PM
Here's what I've been doing

Monday- Squats
Tuesday- Bench
Wed- Accessory(optional, if I feel beat up I take this day off)
Thu- Deadlifts
Fri- Declines

I have recently switched my split to this, and it feels pretty good so far

Mon- ME SQ/DL
Tue- ME Bench
Thu- DE SQ/DL
Fri- DE Bench

walker
01-14-2010, 07:35 PM
Sunday: ME bench
Tuesday: ME Squat/DL
Wednesday: off
Thursday: DE bench
Friday: DE squat/DL