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Romancier
04-05-2010, 08:12 AM
Hey guys! Anyone there who'd criticize my template? How much gripwork should I do?

TE1
Deadlift Hard : 5/5/Max x 70/80/90/95/100% of 5RM
Bench Easy : 5/5/5 x 70%
Squat Easy : 5/5/5 x 70%
+ BB-Rows : 3x08-10
+ GluteBridges : 3x08-10
+ Scottcurls : 3x08-10
+ Abs Easy : 3x15-20
+ Gripwork



TE2
Bench Hard : 5/5/Max x 70%/80%/90%/95%/100% of 5RM
Squat Easy : 5/5/5 x 70%
Deadlift Easy : 5/5/5 x 70%
+ M-Press : 3x08-10
+ C-Grip Bench : 3x08-10
+ Abs Hard : 3x08-10 / 3x30-40sec
+ Gripwork



TE3
Squat Hard : 5/5/Max x 70%/80%/90%/95%/100% of 5RM
Deadlift Easy : 5/5/5 x 70%
Bench Easy : 5/5/5 x 70%
+ Frontsquats : 3x08-10
+ Stiff D/L : 3x08-10
+ Scottcurls : 3x08-10
+ Abs Easy : 3x15-20
+ Gripwork


Gripwork: 2H-TW-Chinholds / 1H-TW-Holds / 2H-TW-Holds
1H-PG-Holds / 2H-PG-Holds / 2H-PG-Deadlift

Sean S
04-05-2010, 09:25 AM
If you can recovery from that kind volume, I guess you might do OK. Most programs I've seen that have you do all three lifts three days a week don't have nearly that much assistance work. If you want to do full body workouts each time, I would substitute close-grip BP or military press on my "easy BP days" and front SQ on one of the easy SQ days and stiff-legged DL on one of the easy DL days. On the othe hand, if you want to keep all three main lifts in each session, I would cut way back on the assitance work and stick to less stressful assistance work like back extensions, pull-ups/pulldowns, GHR's, abs, etc....
You should also look at doing the Texas method as it is meant for intermediates and is a full body workout 3x/week.
For the grip stuff, just pick 1 or 2 grip exercises and do them a couple times a week. Rotate in different grip exercises depending on what your goals are regarding grip. If you are going to do grip work 3x/week, I would stick to 1 exercise per session.

Romancier
04-05-2010, 09:44 AM
Hi!
I'm not that sure concerning 3lifts 3times a week. Originally I wanted to do them, but some guys told me that deadlifting 3times a week could crush my back (although I do lift sumo). Cutting back assistance work could be an option - but 1st of all I need more core strength (thus planks&prayers for my abs). Secondly I've seen that whileI don't to BB-Rows more than 1time a week, I will need some biceps sets. The other two exercises per day are meant for assistance work.
I will move on to Madcows 5x5 in May, when I'm able to train properly, e.g. not back-to-back like now.
Maybe I'm gonna do Gripwork 2times a week with 2exercises. Maybe I could differ between crushing strength (Towel-Exercises) and PinchGrips. Would it be okay if I do gripwork on my DL-day?

Romancier
04-05-2010, 02:36 PM
Nobody wanting to help me?

muscle_g
04-05-2010, 07:36 PM
Ryan Celli suggested this split to me and I'm really liking it, I do everything once a week and feel like I'm recovering alot better than before on a 4 day routine doing everything twice a week.

Mon- SQ/DL
Wed- Bench, Shoulders, Tri's
Fri- Back, Bi's

ehopkins932
04-05-2010, 07:42 PM
Have you ever tried westside or the 5/3/1? 5/3/1 is great for raw guys

Romancier
04-06-2010, 02:10 AM
Sorry, but neither 5/3/1 nor your posted template will work 4me. I'm forced to train on Monday-Tuesday-Friday, thus I need another alternative

StLRPh
04-06-2010, 05:55 AM
Sorry, but neither 5/3/1 nor your posted template will work 4me. I'm forced to train on Monday-Tuesday-Friday, thus I need another alternative

5/3/1 schedule could be:
Monday-Squat
Tuesday-Bench
Friday-Deadlift/OH Press

Cmanuel
04-06-2010, 06:48 AM
5/3/1 schedule could be:
Monday-Squat
Tuesday-Bench
Friday-Deadlift/OH Press

Exactly, a lot of people do 531 three, even two days per week. Look into it

Sean S
04-06-2010, 07:47 AM
If you're willing to go another direction, I would also suggest 5/3/1. As these guys have already said, you can make the program work for almost any training schedule.

ehopkins932
04-06-2010, 06:45 PM
Have 4 days w/ the 5/3/1 and just carry over the 4th day to your next week. Like:

Mon: OH Press
Wed: Dead
Fri: Bench

Next week

Mon: Squat
Wed: OH Press
Fri: Dead

...and so forth.

Travis Bell
04-06-2010, 07:08 PM
Sorry, but neither 5/3/1 nor your posted template will work 4me. I'm forced to train on Monday-Tuesday-Friday, thus I need another alternative

So just train the Wednsday stuff on Tuesday then lol.

The routine you wrote out would probably not provide you with long term gains

BloodandThunder
04-07-2010, 01:15 PM
Be patient and run 5/3/1 for long term success. Start to determine your weaknesses and leverage issues after a while and begin to work on these. Keep working on technique and becoming efficient at the big three lifts while getting every other lift (GMs, CG bench, etc) stronger in the process. Do this, be consistent, and keep you'll gettting stronger long term.

As far as grip work, it's not rocket science. Just incorporate some as you can. Visit here http://www.gripfaq.co m/ . Don't forget things like levering and working the smaller stabilizing muscles

kittenSmash
04-08-2010, 09:02 PM
You really should check out Texas Method. It was designed specifically for intermediate lifters on a 3 day/week split. I believe I was Glen Pendlay who designed it. It will yield faster gains than Wendler's program for you while you are still at intermediate adaptation levels. Then go to 5/3/1. You can't go wrong with either though.