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muscle_g
06-26-2011, 04:11 PM
I just want to know how everyone sets up there weekly training? What does your week look like?

barryisawinnah
06-26-2011, 05:51 PM
I'm following 5/3/1. Mine looks like this

Monday: Power Cleans and Deads plus assistance
Tuesday: Overhead (Push Press/Jerk usually cleaning the 1st rep) plus assistance
Wednesday: Off sometimes some light conditioning with prowler/sled but that is very rare, lol
Thursday: Squats plus assistance
Friday: Bench plus assistance
Saturday: Strongman Events with a crew

Mark!
06-26-2011, 08:47 PM
Thursday ME bench
Friday night/Saturday morning Squats
Sunday night/Monday morning Dead Lifts
Monday night/Tuesday morning DE Bench/accessory work and presses
Tuesday evening cardio/events

I work deep nights until 2am, so I get my training in after my shift.

theBarzeen
06-26-2011, 09:24 PM
Saturday is squat and deadlift
Sunday is rehab/recovery, prowler, auxiliary work
Tuesday is Bench night
Wednesday is sometimes speed work, but recently I haven't done that at all because of grad school.... and my lifts are still improving.....

IronDiggy
06-26-2011, 09:49 PM
I was doing JTS which had me doing:

Tuesday: OH
Wednesday: DL
Friday: Bench
Saturday: Squat

But normally I go 6 days a week and do:

Sunday: bench variation
Monday: Squat variation
Tuesday: Close grip Bench
Wed: Deadlift
Thursday: off
Friday: Bench
Sat: Squat

dynamo
06-26-2011, 09:55 PM
Mon: Bench / Pull ups / 30 minute cardio
Tue: Front Squat / 15 minute HIIT
Wed: off
Thu: Deadlift / Good Mornings (only on DE weeks) / 15 min HIIT
Fri: Shoulder / Bi / Tri / 30 minutes cardio
Sat/Sun off

The big 3 have ME & DE weeks, I do a 5/3/1 type cycle (not sure if its exactly 5/3/1 but I hear it incorporates elements from it, I just found what works for me) where with this type of pattern below

Deadlift

week 1: 475x5
week 2: 365 3x5
week 3: 495x3
week 4: 385 3x5
week 5: 520x1
week 6: 315 3x5

repeat

cardio has been a big help in recovery so has eating and sleeping.

muscle_g
06-27-2011, 03:29 AM
Right now mine looks like this
Mon- Squats
Wed- Bench
Fri- Deadlifts

after my meet on July 23rd I'm thinking of switching it to this though
Mon- Bench
Tue- Squats
Thu- Speed Bench
Fri- Deadlifts

NickAus
06-27-2011, 03:53 AM
This lets me train hard and recover well.

Saturday-Max lower
Sunday-Upper back and biceps
Tuesday-Lower assistance/speed
Thursday-Pressing work

-JM-
06-27-2011, 08:11 AM
Nick I could have sworn you deadlifted eight times a week? :P

fwiw, I go....

Mon - Deadlift
Wed - Bench
Fri - Squat
Sat - Bench Access/Upper Back

Brian C
06-27-2011, 09:59 AM
Mon-Bench
Tues-off
Wed-Lower Accessory/sometimes DL
Thurs-Upper Accessory
Fri-off
Sat-Squat/DL
Sun-off

Off days will be hiit/cardio.

ironwill727
06-27-2011, 01:10 PM
Sun- Log 5/3/1
Mon-Squat 5/3/1
Wed- Bench 5/3/1
Fri-DL 5/3/1

with whatever I feel like doing for assistance.

barryisawinnah
06-27-2011, 08:42 PM
Sun- Log 5/3/1
Mon-Squat 5/3/1
Wed- Bench 5/3/1
Fri-DL 5/3/1

with whatever I feel like doing for assistance.

that's how I am with assistance work too, lol

mastermonster
06-27-2011, 10:39 PM
3 days per week:

Monday is Bench Day and BP assistance work (chest, shoulders, triceps, abs)

Wednesday is Squat Day and squat assistance work (quads, hams, glutes, calves)

Friday is Deadlift Day and DL assistance work (lats, traps, lower back, biceps, grip work)

RAFAEL NADAL
06-28-2011, 04:21 AM
Hi,,,
My work out is like this
Day 1:

5x5 Squat
5x5 Bench Press
5x5 Deadlift
3x8 Dips

Day 2: Abs/Cardio

Ab Crunch Machine
Decline Crunch - Bench - Sides and Front w 25lb plate
Exercise Ball Crunch w 45lb plate
Leg Raises

1/2 hr Swimming Laps

Day 3:

5x5 Squat
5x5 Standing military press
5x5 Bent Rows
3x8 Chin-ups

Day 4: Abs/Cardio

Ab Crunch Machine
Decline Crunch - Bench - Sides and Front w 25lb plate
Exercise Ball Crunch w 45lb plate
Leg Raises

1/2 hr Swimming Laps

Day 5:

5x5 Squat
5x5 Incline Bench Press
5x5 Deadlift
3x8 Dips
Waiting for your suggestions...

joey54
06-28-2011, 05:02 AM
Day 1- Bench
Day 2 - Deadlift
Day 3- OH Press/Bent Over Row
Day 4- Squat

Train 3 days per week, Sunday, Tuesday, Thursday. Do whichever workout comes up on a given day. 4 weeks of work, and then a de-load week where I just train 2 days, like maybe Monday and Thursday.

blong
06-28-2011, 06:49 AM
Sunday-Bench /triceps/upper back
Monday-deads/back
Tuesday-abs/extra work(weak areas)
Wednesday-triceps/shoulders/upper back
Thursday-squat/back
Friday-abs/extra work(weak areas)
Sat.-off

ThomasG
06-28-2011, 08:35 AM
ME upper
ME Lower
Off
Hypertrophy Chest/tri's/Bi's/
Hypertrophy Back/Shoulders
DE Lower
Off

jkstrength
06-28-2011, 09:04 AM
Friday: DE/RE lower
Saturday: DE/RE upper
Monday: ME Lower
Wednesday: ME upper

muscle_g
06-29-2011, 03:32 PM
3 days per week:

Monday is Bench Day and BP assistance work (chest, shoulders, triceps, abs)

Wednesday is Squat Day and squat assistance work (quads, hams, glutes, calves)

Friday is Deadlift Day and DL assistance work (lats, traps, lower back, biceps, grip work)

This is exactly how I have my bodyparts split up, except my bench day is on Wed, and my squat day is on Mon.