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Thread: which routine should i do?

  1. #1
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    which routine should i do?

    ROUTINE 1

    Monday-
    back squat 3 x 5
    bench press 3 x 5
    deadlift 3 x 3
    weighted dip 3 x 8
    wide grip pull up 3 x 8

    Wednesday-
    back squat 3 x 5
    push press 3 x 5
    pendlay row 3 x 5
    weight push up 3 x 8
    chin up 3 x 8

    Friday-
    back squat 3 x 5
    db bench press 3 x 5
    cleans 3 x 5
    french press 3 x 12
    bb curl 3 x 12
    --------------------------------------------
    ROUTINE 2

    Monday-
    Bench press 3 x 5
    push press 3 x 5
    deadlift 3 x 5
    incline press 3 x 5
    high pull 3 x 5
    pendlay row 3 x 5

    Tuesday-
    back squat 5 x 5
    leg extensions 3 x 5
    stiff legged dl 5 x 5
    lying leg curls 3 x 5

    Thursday-
    db bench press 2 x 10
    db flies 2 x 10
    close grip bench press 2 x 10
    skullcrusher 2 x 10
    db one arm rows 2 x 10
    bent over lateral raise 2 x 10
    hammer curl 2 x 10
    weighted pull up 2 x 10
    (add direct shoulder work?)

    Friday-
    Back squat 2 x 20
    stiff legged dl 2 x 20
    leg press (low) 2 x 10
    leg press (high) 2 x 10
    leg extension supersetted with leg curl 3 x 10
    ------------------------------------------------------
    ROUTINE 3
    monday - chest and rotator cuff exercises
    Bench press 4 x 10, 8, 6, 4
    incline press 4 x 6
    incline flies supersetted with barbell pullovers 4 x 10
    cuban press rotation 3 x 10
    cable external rotation 3 x 10
    cable internal rotation 3 x 10
    90 degree dumbbell external rotation 3 x 10

    tuesday- legs and biceps
    back squat 4 x 10, 8, 6, 4
    stiff legged dl 4 x 10, 8, 6, 4
    box squat 2 x 10
    leg extension supersetted with leg curl 3 x 12
    spider curls 3 x 6
    ez bar curl 3 x 6
    hammer curls 3 x 6

    thursday- back and tricep
    deadlifts 6 x 8, 8, 8, 6, 4, 2,
    pendlay row 2 x 6 (explode up)
    lat pulldowns 2 x 6
    weighted pullups 2 x 8
    one arm db rows 2 x 6
    close grip bench press 4 x 10
    skullcrushers 4 x 10
    pushdown 4 x 8

    friday- shoulders and calves
    bb push press 5 x 5
    front raise 3 x 10
    lateral raise 3 x 10
    bent over lateral raise 3 x 10
    high pulls 2 x 10
    standing calf raise 4 x 20
    seated bb calf raise 4 x 20

  2. #2
    Wannabebig Member Spartian's Avatar
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    Goals? Experience lifting?

    I like the look of 1, 2 looks ok.

  3. #3
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Big 3 in the same day? looks like a starting strength type deal.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  4. #4
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    i am going to start a cut.
    i have been bulking since march and doing SS/reg park 5x5 style training
    should i cut on a full body routine or 4 day split?

  5. #5
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    theres three different types of routines here.. read all of them please

  6. #6
    A gallon a day, everyday! ThomasG's Avatar
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    I feel injured just reading any of those.
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  7. #7
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    must not be able to handle much.
    on the other hand, i am bred for intensity (i'm irish and German)
    lol jk bro, nice lifts btw!

  8. #8
    Rory Parker Behemoth's Avatar
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    Quote Originally Posted by wellcallmeroo62 View Post
    i am going to start a cut.
    i have been bulking since march and doing SS/reg park 5x5 style training
    should i cut on a full body routine or 4 day split?
    Why do you want to change your routine at the start of a cut? IMO that's the absolute worst time to decide to change a routine. If you keep your "bulking routine" you have a precedent to gauge so much off of and simply tweak if it's not completely accommodating to your diet.
    Last edited by Behemoth; 11-05-2011 at 07:51 PM.
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  9. #9
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    its getting boring.. i'm losing interest after doing it for so long

  10. #10
    Rob Schilke | GFX Designer thecityalive's Avatar
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    how long have you been doing it?
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  11. #11
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    Quote Originally Posted by thecityalive View Post
    how long have you been doing it?
    roughly 8 months

  12. #12
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    regardless .. can we go back to my main question. which one should i do?

  13. #13
    Rory Parker Behemoth's Avatar
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    All of them.
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  14. #14
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    I don't like 3. Split seems too complicated/weird.

    One and two seem reasonable. Depending on your stage of training/strength levels would help me determine where I'd go next. If you are pretty advanced, I lean on 2 over 1.

    I also wouldn't deadlift on day one and then squat on day 2 of plan 2. If you are really deadlifting hard, I think it would take away from your squat.

  15. #15
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    Quote Originally Posted by RFabsik View Post
    I don't like 3. Split seems too complicated/weird.

    One and two seem reasonable. Depending on your stage of training/strength levels would help me determine where I'd go next. If you are pretty advanced, I lean on 2 over 1.

    I also wouldn't deadlift on day one and then squat on day 2 of plan 2. If you are really deadlifting hard, I think it would take away from your squat.
    yeah, ive heard that before about the deadlifts taking from squats but it always seems like the deadlifts hit the middle of my back more than my legs when i do them. so i just always did them with back or upper body. maybe i'll try em after squats to see if it does affect anything

  16. #16
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    in regards to routine number 2, what do u guys think of thursday and friday? they seem kind of weird to me. lol is there a reason it is made like that
    btw, i didnt put these together. these were from a blog i read

  17. #17
    Moderator Off Road's Avatar
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    I say #1 is the best of the bunch, still a lot though and a lot of guys will crash on that much low-back pounding. What kind of progression will you use?
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  18. #18
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by wellcallmeroo62 View Post
    yeah, ive heard that before about the deadlifts taking from squats but it always seems like the deadlifts hit the middle of my back more than my legs when i do them. so i just always did them with back or upper body. maybe i'll try em after squats to see if it does affect anything
    That is what is supposed to happen. Deadlifts are quite taxing on your erector spinae.
    You need to keep your back tight for squats, which will be harder as muscle fatigue grows after deadlifting.

    At the same time, when done properly, you use a lot of your posterior chain in squats - same muscle groups help aid in deadlift.

    Can you do it? Knock yourself out. But I'm pretty sure it's frowned upon.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  19. #19
    Rob Schilke | GFX Designer thecityalive's Avatar
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    Quote Originally Posted by wellcallmeroo62 View Post
    btw, i didnt put these together. these were from a blog i read
    Might also be your problem as well. Sometimes, a blog can be just as helpful as the most popular routine in a fitness magazine. They usually aren't.
    My road to powerlifting:
    ===thecityalive is dead meat===
    Current RAW PRs:
    Bench: 255 (9/30/13)
    Dead: 515 (9/2/13)
    Squat: 435 (9/26/13)
    Total: 1205 lbs.
    twitter @thecityalive

  20. #20
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    sweet! thanks everyone for your advice

  21. #21
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    Quote Originally Posted by Off Road View Post
    I say #1 is the best of the bunch, still a lot though and a lot of guys will crash on that much low-back pounding. What kind of progression will you use?
    progressive overload different for each exercise.. for example 5-10 lbs weekly for presses and like 10-20 lbs weekly for squat deads.

    that's what i have been doing the past few weeks

  22. #22
    A gallon a day, everyday! ThomasG's Avatar
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    If your bred for intensity you may like this routine which imo is much more practical than the ones you posted.

    Day 1: Horizontal push pull, calves, and abs

    Thickness-Back:

    Rack pulls 55 (direct, hard, strength range)
    Bent-over rows 38 (hypertrophy range)
    (If you do a third, Hammer Rows 310-12)

    Chest:

    Flat bench 55
    Incline dumbbell press 38
    (if you do a third, Incline cable flyes 310-12)

    Calves: (soleus) 312-20 seated calf raises. Pause at the bottom

    Abs: 3 sets of 8-12, weighted

    Day 2: Quad dominant, hamstring accessory. Biceps.

    Quads:

    Full squats 55
    Leg press 38

    Hamstrings:

    Leg curls or high foot placement leg press 3-4 sets of 12-20

    Biceps:

    Seated alternating bicep curls 55
    Hammer curls 38-12

    Day 3: Vertical push-pull, calves, abs

    Width-Back:

    Chins 55
    Hammer high rows 38
    (if you do a third, Hammer Behind the Neck rows or lying pullovers 312)

    Shoulders: (I like to warm up with bent over side laterals, which work the often-neglected rear delts anyway 310)

    Arnold Press or Military Press 55
    Standing side laterals 38

    Calves: (gastrocs) standing or donkey calf raises, 38-10

    Abs: 3 sets of 8-12, weighted

    Day 4: Hamstring dominant, quad accessory. Triceps.

    Hamstrings/glutes:

    Romanian Deadlifts 55
    Good mornings or high foot placement leg press 38

    Quads:

    Walking lunges or seated leg extensions 312-20

    Triceps:

    Skullcrushers, Dips, or between bench dips 55
    Cable pressdowns 38-12
    My Journal
    Quote Originally Posted by Athos View Post
    you're an intelligent guy... but you're also half #$%&ing crazy... and that my friend is the formula for a great powerlifter.
    23 Years old
    5'10 198'er
    Squat-565(wraps) 560(Raw)
    Bench:365(raw)
    Deadlift:555(raw)
    Front Squat-465x1 (wraps) 405x2 (raw)
    AtLarge Nutrition Optimize your body and Support WBB

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