picking the right routine

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  1. So what ur saying is that I should take my remaining workout day this week and check my current 1RM for the four main lifts. Then scale down to 90% of those and re start wave one. Correct?


  2. Yes, all of which you would have known if you'd buy the book.
    M.Ed. Ex Phys

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  3. Here read these, as you dont seem to have any research skills...
    5/3/1 faq
    5/3/1 FAQ
    5/3/1 indetail
    Wendler's 5/3/1
    Find your 1RM and do 90% of that.

  4. Quote Originally Posted by SweetLou321 View Post
    Here read these, as you dont seem to have any research skills...
    5/3/1 faq
    5/3/1 FAQ
    5/3/1 indetail
    Wendler's 5/3/1
    Find your 1RM and do 90% of that.
    that pretty much covers it well
    ACSM-CPT

  5. Quote Originally Posted by Steelwolf View Post
    that pretty much covers it well
    Would you say that 5/3/1 is better than DC?
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  6. Quote Originally Posted by shm03 View Post
    Would you say that 5/3/1 is better than DC?
    For strength, without a doubt.
    M.Ed. Ex Phys


  7. Sorry to bother u guys again but after receiving the book. I have revised my routine please let me know what u think.

    A
    OH press 5/3/1
    Dip 3x10 adding weight increments weekly
    Chinup 3x10 varrying grips and adding weight increments weekly
    Barbell curl 2x8

    B
    Deadlift 5/3/1
    Box jump 3x10
    Ab planks 3x60 seconds
    Prone bridge 3x60 seconds

    C
    Bench 5/3/1
    Barbell bent over rows 5x5 increasing weight increments weekly
    Pushups 3x10
    Kroc rows 1 warmup set 1 fullout set heaviest weight possible and as many reps possible

    D
    Squat 5/3/1
    Leg curls 2x10
    Sumo leg press 2x10
    Hanging leg raises 3x10

    I do cardio on the tradmil for conditioning mon and friday and use big incline on monday and just sprint on friday last around 10 min. And am planning on buying the prowler soon to replace treadmill any advice?

  8. Quote Originally Posted by bi0hazurd View Post
    Sorry to bother u guys again but after receiving the book. I have revised my routine please let me know what u think.

    A
    OH press 5/3/1
    Dip 3x10 adding weight increments weekly
    Chinup 3x10 varrying grips and adding weight increments weekly
    Barbell curl 2x8

    B
    Deadlift 5/3/1
    Box jump 3x10
    Ab planks 3x60 seconds
    Prone bridge 3x60 seconds

    C
    Bench 5/3/1
    Barbell bent over rows 5x5 increasing weight increments weekly
    Pushups 3x10
    Kroc rows 1 warmup set 1 fullout set heaviest weight possible and as many reps possible

    D
    Squat 5/3/1
    Leg curls 2x10
    Sumo leg press 2x10
    Hanging leg raises 3x10

    I do cardio on the tradmil for conditioning mon and friday and use big incline on monday and just sprint on friday last around 10 min. And am planning on buying the prowler soon to replace treadmill any advice?
    Keep the reps much, much higher on BB Rows and you have zero trap work. That has to change.

    The main thing that should determine your accessory work is your weak areas. There should be a method to it and not just what you like the most or what is easiest. Also, do weighted ab work and not just BW stuff.
    M.Ed. Ex Phys


  9. Ill sub prone bridge which I don't feel for weighted crunches. And I've always heard that DL is the best thing u can do for traps. What trap work would u add and where and what rep range? Thanks

  10. DB or BB Shrugs: 10-15 reps.

    A strong upper back is necessary for lockout. As with all of the big lifts, you don't get better at them by doing them (not counting technique issues). Plus, a strong upper back is essential for stabilizing the weight on bench and supporting the weight on overhead press.
    M.Ed. Ex Phys


  11. So they should be added on bench press day?

  12. Bench and overhead.

    I also just noticed that you have no direct tricep work. Did you actually read the manual?

    Just for ****s and giggles, here's my routine:

    OHP (Pullups between sets of these, but not to failure; not counted in overall volume)
    BB Rows
    Incline DB Press
    Tricep/Trap superset

    Deads
    Lunges or Split Squats
    GHR or Hypers
    Weighted Abs

    BP (pullups done between sets again)
    DB Rows
    Dips
    Bicep/Trap superset

    Squats
    SLDL or Good Mornings
    Lunges or Split Squats
    Weighted Abs

    Also, make sure to do postural and shoulder health exercises like T, Y, I, W or scarecrows or facepulls. I, again, count these as essential and not towards volume since they are restorative.
    M.Ed. Ex Phys


  13. Quote Originally Posted by Rodja View Post
    Bench and overhead.

    I also just noticed that you have no direct tricep work. Did you actually read the manual?

    Just for ****s and giggles, here's my routine:

    OHP (Pullups between sets of these, but not to failure; not counted in overall volume)
    BB Rows
    Incline DB Press
    Tricep/Trap superset

    Deads
    Lunges or Split Squats
    GHR or Hypers
    Weighted Abs

    BP (pullups done between sets again)
    DB Rows
    Dips
    Bicep/Trap superset

    Squats
    SLDL or Good Mornings
    Lunges or Split Squats
    Weighted Abs

    Also, make sure to do postural and shoulder health exercises like T, Y, I, W or scarecrows or facepulls. I, again, count these as essential and not towards volume since they are restorative.
    This is sweet. Pretty much covers everything you would need

  14. One thing I forgot to add: I picked these to address my weak areas in the main lifts. These points will be different to each person, but the overall scheme really doesn't change too much. I'll add in deficit deads for a cycle or use JM Press for triceps on occasion, but, the longer you stick with this, the smarter you'll get. The most underrated aspect of strength training is experience. It doesn't matter how much paper and video knowledge you have, there is no substitute for time spent under the bar.
    M.Ed. Ex Phys


  15. Quote Originally Posted by Rodja View Post
    One thing I forgot to add: I picked these to address my weak areas in the main lifts. These points will be different to each person, but the overall scheme really doesn't change too much. I'll add in deficit deads for a cycle or use JM Press for triceps on occasion, but, the longer you stick with this, the smarter you'll get. The most underrated aspect of strength training is experience. It doesn't matter how much paper and video knowledge you have, there is no substitute for time spent under the bar.
    This is true, and making sure your form is good. Youll never understand your weaknesses unless you have proper powerlifting form, have experienced eyes watching you lift, and at least train to failure for a 1RM once so those eyes can tell you where your form breaks

  16. Quote Originally Posted by SweetLou321 View Post
    This is true, and making sure your form is good. Youll never understand your weaknesses unless you have proper powerlifting form, have experienced eyes watching you lift, and at least train to failure for a 1RM once so those eyes can tell you where your form breaks
    While we're on that topic, OP, have you ever had your form checked by a PL'er. You bounce around routines a lot and believe you are still quite young. 99% of people do not know how to squat or bench properly and safely.
    M.Ed. Ex Phys


  17. If he doesnt have access to a good set of eyes, he should watch the elitefts so you think you can bench/squat. Good posts rodja, ur the only reason im still on this board

  18. Quote Originally Posted by SweetLou321 View Post
    If he doesnt have access to a good set of eyes, he should watch the elitefts so you think you can bench/squat. Good posts rodja, ur the only reason im still on this board
    EFS is an invaluable source for both information and equipment.

    I bought my 10mm belt, wrist wraps, wrist straps, Rumble Roller, and about 70% of my apparel from there.
    M.Ed. Ex Phys


  19. Quote Originally Posted by Rodja View Post
    EFS is an invaluable source for both information and equipment.

    I bought my 10mm belt, wrist wraps, wrist straps, Rumble Roller, and about 70% of my apparel from there.
    ill be doing the same once i get some money put away. I learn so much from there.

  20. There holiday sales are always great. Memorial Day should be no exception.
    M.Ed. Ex Phys


  21. Thanks for the heads up. How that peptropro treatin you?

  22. I've been using it for over 6 months. I can't imagine training without it.
    M.Ed. Ex Phys


  23. I have some laying around, ive been using xtend lately, you use it pre/post right?

  24. Yeah.
    M.Ed. Ex Phys


  25. I've had personal trainers take a look at me in the gym but I'm not sure how reliable that is. I did meet lou lavarro one time and he gave me some good tips for my lifts. As far as bench goes I'm not sure how I do, I've been told I have perfect form in the deadlift, and I've practiced my squat ever since I was on 5x5 but am not sure I do it right. Also I would like to ask... How can u guys tell what ur weakness is? I've done bench to failure and I've squatted too much weight and I've deadlifted too much and by the time I set the weight back down I can't really tell what muscle gave out

  26. Quote Originally Posted by bi0hazurd View Post
    I've had personal trainers take a look at me in the gym but I'm not sure how reliable that is. I did meet lou lavarro one time and he gave me some good tips for my lifts. As far as bench goes I'm not sure how I do, I've been told I have perfect form in the deadlift, and I've practiced my squat ever since I was on 5x5 but am not sure I do it right. Also I would like to ask... How can u guys tell what ur weakness is? I've done bench to failure and I've squatted too much weight and I've deadlifted too much and by the time I set the weight back down I can't really tell what muscle gave out
    This is why you need to have some actual PL'ers look at your form. Proper form is something that takes YEARS of practice and you will not learn it quickly. Add in the variables of weight and ego and it compounds the problem.
    M.Ed. Ex Phys


  27. What rodja said. No whay you can see your back round on a squat, know your butt came up to fast on a dead. Or fully see where you stick on a bench, and if your stable or not without some solid eyes

  28. I understand that. But if its not available to me then I'm pretty much stuck doing what I'm doing for now

  29. i mentioned to go watch some videos earlier in this thread, should cover A LOT of things.

  30. Quote Originally Posted by bi0hazurd View Post
    I understand that. But if its not available to me then I'm pretty much stuck doing what I'm doing for now
    Are you unable to ask someone to video tape you?
    ACSM-CPT
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