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BigG
06-10-2013, 10:20 PM
So getting back into the gym seriously now Im curious what everyone thinks about my routine. Little about me I love Powerlifting and Strongman training and I have competed in the past before. My best past lifts were 375lb Bench, 505lb Deadlift and 565lb Squat. I lost alot of strength my last deployment to Afghanistan and due to a hectic schedule past couple months have not been active in the gym.

So currently my 1MR are 305lb Bench, 375lb Deadlift and 375lb Squat. Im doing 5/3/1 style training with the bodybuilding module. Week looks like this;

Monday
Squat ME: 5/3/1
Squat: 50% 5x10
Leg Press: 5x15
Leg Curls: 5x15
Leg Extensions: 5x15
Calf Raises: 5x15
Evening: Boxing

Tuesday
Jump Squat: 3x30 seconds/rest 30 seconds
BB Cleans: 3x30 seconds/rest 30 seconds
Dead Landmines: 3x 30 seconds/rest 30 seconds
Dumbbell Snatch: 3x 30 seconds/rest 30 seconds
Kettlebell Swings: 3x 30 seconds/rest 30 seconds
Some Bicep work
Evening: MMA

Wednesday
Bench ME: 5/3/1
Bench: 50% 5x10
Single Arm DB BP: 5x10
DB Decline Press: 5x10
Tri Pushdowns: 5x25
1 Arm Pushups: 4x Failure
Evening: Boxing

Thursday
Stationary Bike: Max Level
5 Minute Warmup
30 seconds high intensity, 1 minute low intensity x4
40 seconds high intensity, 1 minute low intensity x4
30 seconds high intensity, 1 minute low intensity x4
Some Bicep Work
Evening: MMA

Friday
Deadlift ME: 5/3/1
Deadlift: 50% 5x10
Goodmornings: 5x10
Machine Shrugs: 5x10
T-Bar Rows: 5x10
Single Arm DB Row: 5x10
Evening: Boxing

Saturday
Log Press ME: 5/3/1
Log Press: 50% 5x10
Farmer's Walk: 5x Failure
Rolling Thunder: 5x5
Neck: 5x Failure
Fat Gripz Reverse Forearm Curl: 5x Failure

Sunday get fat day

Ive been doing this now for about a month I do change up the assist exercises weekly. Goal is to get big and strong again. I currently weigh 236lbs and I diet Carb Backload style with GOMAD also. I probably should also say Im in the Army and I do morning PT but I dont count that as a workout.