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View Full Version : Strength Training Routine ( Big 3 - 3x a week? )



Ethan7X
07-24-2011, 04:13 PM
Have a 5day on, 2 day off split that a local powerlifting gym told me to do. They have people squatting 720+, bench 500+, deadlift 700-800+, so I'm assuming they know what's up.


But I just wanted to get info,feedback to see if this looks ok. What do YOU guys think??

PS... The 2 Off Days, I just decided to throw in some AB/CALVES work because I hate just not going to the gym one day. Just pretend those 2 days are off days

Sunday:
---------------------
-Deadlift x5
-Pull Ups x5
-Barbell Row x5
-Barbell Shrug x5

Bicep work
-Barbell Curl x3
-DB Curl x3
-Preacher Curl x3
---------------------


Monday:
----------------------
-Squats x5
-Bench x5
-Shoulder Press x5
-Dips x3
-Dumbbell Press/Flies x3

Tricep Work
-Close Grip Bench x3
-Pulldown x3
-Skullcrusher x3
-----------------------


Tuesday:
------------------------
ABS/CALVES
------------------------


Wednesday:
---------------------
-Deadlift x5
-Pull Ups x5
-Barbell Row x5
-Barbell Shrug x5

Bicep work
-Barbell Curl x3
-DB Curl x3
-Preacher Curl x3
---------------------


Thursday:
------------------------
-Squats x5
-Bench x5
-Shoulder Press x5
-Dips x3
-Dumbbell Press/Flies x3

Tricep Work
-Close Grip Bench x3
-Pulldown x3
-Skullcrusher x3
------------------------


Friday:
------------------------
ABS/CALVES
------------------------


Saturday:
----------------------------
-Squats x5
-Bench x5
-Lunges x3
-Leg Press x3
-Leg Extensions x3
-Lying Hamstring Curl x3
-Leg Curl x3

----------------------------

loganb
07-24-2011, 08:15 PM
Not sure that is needed for lifting heavy weights. There are a ton of guys that lift that heavy and even heavier that don't do that. You can train hard and heavy enough in one session per lift a week to make gains.

What is the gym, who are the lifters? Did you see them lift that heavy?

Darracq
07-25-2011, 01:44 PM
You squat the day after you deadlift? and then you deadlift again on wed, my low back would be shot in a few weeks. i dont like the set up at all.

MrBean
07-26-2011, 10:54 AM
Almost looks like a 5-day-a-week full body routine or a five day split. IMHO that spells overtraining. But that's just me. You are obviously more advanced and able to handle more frequent heavy work loads.

Ermantroudt
07-26-2011, 01:13 PM
Full Body Training:
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5

loganb
07-26-2011, 02:46 PM
Full Body Training:
http://startingstrength.wikia.com/wiki/Bill_Starr_5x5



That is crazy. Not saying it doesn't work, but I will say I wouldn't want to do that. If anything I would add more variation and maybe even some complex stuff. Doing the same stuff over and over again could work but other stuff works much better in my opinion. Plus sounds boring.