In the process of trying to create a routine for a mix of size and strength training. I was thinking something a long the lines of this:
Flat Bench - 1x5 1x5 1x5
Peck Fly Machine - 1x10 1x10 1x10
Incline DB Press - 1x10 1x10 1x10
Skull Crushers - 1x8 1x8 1x8
Dips -1x10 1x10 1x10
Rope Pushdown - 1x10 1x10 1x10
Chin-up - 1x10 1x10 1x10
Deadlift - 1x5 1x5 1x5
Lat Pulldown - 1x10 1x10 1x10
Barbell Row - 1x5 1x5 1x5
Seated Cable Row - 1x10 1x10 1x10
Squat - 1x5 1x5 1x5
Calf Raises - 1x20 1x20
Leg Press - 1x10 1x10 1x10
Leg Curls - 1x10 1x10 1x10
OH Press - 1x5 1x5 1x5
Lat Raise - 1x10 1x10 1x10
Rear Lat Raise - 1x10 1x10 1x10
Barbell Curl - 1x10 1x10 1x10
Preacher Curl - 1x10 1x10 1x10
Hammer Curl - 1x10 1x10 1x10
I'm still debating on whether I want to set up the lifts that are 1x5 sorta like Starting Strength i.e. doing a proper warm-up (given) and lifting the same weight for 3x5, then increasing weight 5-10 pounds a week depending on the lift. I enjoyed doing linear progression. Open for thoughts and comments!
Background info: Was on starting strength for about 4-5 months, before that I was doing Bill Starr's 5x5. Current Maxes: Bench: 225 Squat: 275 DL: 325. I gained a bunch of weight on SS, but I'm looking for a change of pace and thought I would give a hybrid routine a try...
Last edited by jtrink; 01-10-2010 at 06:50 PM.
Your setup is quite similar to 5/3/1 with the main lifts having their own day, but 5/3/1 has a proven method of progression. I would suggest having a look at that routine.
Switch either Monday and Tuesday or Thursday and Friday around.
Don't you think deads should be first on Tuesday? Pure strength/compound lift first? Not bad other than that,looks like there might be a smidge to much tri work,every movement monday hits the tri's pretty hard.
"The deadlift is more functional in that itís very hard to imagine a more useful application of strength than picking heavy *h*t up off the ground" Rip
Max 3x5 Goal 3x5 by 12/31/11 *1X5
Bench (245) (275) 285x1x1 335
Dead (385)* (445) 435x1x1 505
Squat (320) (355) 355X1X1 405
Squat (195) (275) 20 Reppers!
(950) (1075) 1075 1245 Goals (Not including 20 reps)
5'10" 288Lbs 02/01/2011 Goal Weight 230 On my way back from a Break!
Look up Layne Norton's Power/Hypertrophy routine.
I do deadlifts and squats on the same day ofcourse i can hardly sit down the days afterwards.