Strength routine question

  1. Elite Member
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,669
    Rep Power
    191396
    Level
    60
    Lv. Percent
    72.41%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Strength routine question


    Hello,

    I've always trained for asthetic reasons. Recently I've made a concious decision to train for strength. I got tired of using the same weight for years (albeight increasing intensity in different ways.) I'm going to start being strict with my weights. I designed a push/pull/legs routine for myself. I wanted some critique. I don't have a weight belt to hang plates off for the bodyweight exercises, so until I get that it will just be to failure. I'm familiar with madcow and Westside, so please don't recommend those to me. Just criticisms on this routine only please.

    Despite training for strength (trying to increase my numbers), I'm a bodybuilder at heart. So the mirror still has a hold on me

    Tuesday - PULL
    Deadlifts 5 sets of 5
    BB Rows 5 sets of 5
    Chinups 5 sets to failure
    Auxilary work - shoulders, bicep curls


    Thursday - PUSH
    Bench press - 5 sets of 5
    Overhead press - 5 sets of 5
    Dips - 5 sets to failure
    Auxiliary tricep work - dips/kickbacks


    Saturday - LEGS
    Squats - 5 sets of 5
    Auxiliary work - calf raises, lunges

  2. Advanced Member
    rxp1997's Avatar
    Stats
    5'9"  230 lbs.
    Join Date
    Oct 2006
    Age
    47
    Posts
    674
    Rep Power
    13209
    Level
    21
    Lv. Percent
    41.92%

    Quote Originally Posted by RenegadeRows View Post
    Hello,

    I've always trained for asthetic reasons. Recently I've made a concious decision to train for strength. I got tired of using the same weight for years (albeight increasing intensity in different ways.) I'm going to start being strict with my weights. I designed a push/pull/legs routine for myself. I wanted some critique. I don't have a weight belt to hang plates off for the bodyweight exercises, so until I get that it will just be to failure. I'm familiar with madcow and Westside, so please don't recommend those to me. Just criticisms on this routine only please.

    Despite training for strength (trying to increase my numbers), I'm a bodybuilder at heart. So the mirror still has a hold on me

    Tuesday - PULL
    Deadlifts 5 sets of 5
    BB Rows 5 sets of 5
    Chinups 5 sets to failure
    Auxilary work - shoulders, bicep curls


    Thursday - PUSH
    Bench press - 5 sets of 5
    Overhead press - 5 sets of 5
    Dips - 5 sets to failure
    Auxiliary tricep work - dips/kickbacks


    Saturday - LEGS
    Squats - 5 sets of 5
    Auxiliary work - calf raises, lunges
    FWIW, I'd do Gironda Dips instead of regular dips, forget kickbacks, add heavy triceps work, add core/lowerback/glute/hamstring exercises and rotate exercises every 3-5 weeks. Personally I now prefer dips using resistance bands instead of a weighted belt, it's not as rough on the elbows yet very exhausting.

    You could also look into DC or Max-OT, two programs that I think tie aesthetics and strength nicely (you said no madcow/westside references, nothing about others )
  3. Elite Member
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,669
    Rep Power
    191396
    Level
    60
    Lv. Percent
    72.41%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by rxp1997 View Post
    FWIW, I'd do Gironda Dips instead of regular dips, forget kickbacks, add heavy triceps work, add core/lowerback/glute/hamstring exercises and rotate exercises every 3-5 weeks. Personally I now prefer dips using resistance bands instead of a weighted belt, it's not as rough on the elbows yet very exhausting.

    You could also look into DC or Max-OT, two programs that I think tie aesthetics and strength nicely (you said no madcow/westside references, nothing about others )
    Thank you for your input sir! I will look into those!
    •   
       

  4. New Member
    keyrock24's Avatar
    Stats
    5'7"  144 lbs.
    Join Date
    Apr 2008
    Age
    64
    Posts
    43
    Rep Power
    101
    Level
    6
    Lv. Percent
    18.37%

    I like your routine .I use a similar 3 day split my self with a squat day ,bench day and deadlift day in that order with some of the standard supplemental and accessory repetition exercises that are used with each different core lift day .Plus I work my abs each workout day using a different ab exercise for each core lift day .My bench and deadlift days are similar to yours but I use different accessory exercises than you on squat day .I workout at home and try to make use of the equipment I have at home .I hurt my ankle about 2 years ago and can't do lunges and calf raises very good since I can't put much weight on my right ankle .Instead I do leg curls and leg extensions .I was following the basic template westside barbell routine with 2 ME days and 2 DE days using the exact core exercises they suggest along with their other suggested exercises .I had to improvise some of my equipment to use some of them .For instance I did reverse hypers by using the Scott curl attachment that came with my bench and anchoring my ankles on the leg extension attachment .I bought some stretch resistance bands to build up my band supply in anticipation of using them after I got more advanced .Instead of using them for the more advanced exercises they are used for.I improvised a lat pull down attachment, tricep push down attachment ,ab pull down attachment just name some of the equipment I made with the stretch bands . I have not been following this routine long but will probably add another accessory exercise to each core lift day along with rotating different variations of each core lift every few weeks something like way they do with westside routines .For example rotating rack pulls ,standard dead lifts and deadlifts off a platform on deadlift days.I still use the same amount of sets and reps that the basic Westside barbell routine I was using .For example I start out with the bar and do 5 reps for each core execise.Then add 10% more weight doing 3 reps until I get to 90% .Then I do 1x1 90%,1x1 95% and then a 1x1 100% of my 1rm .If I am feeling up to it I will add another 5% for a 1x1 105% and usually stop at that even if I don't miss .I went up to 120% before but could never duplicate it again .I use about the same amount of reps and sets as I was with the basic template for the supplemental and accessory exercises which was usually 4x8 depending on which exercise I am doing .

Similar Forum Threads

  1. Best Routine for Strength/Athletiscm
    By jumpshot903 in forum Training Forum
    Replies: 10
    Last Post: 06-13-2011, 05:20 PM
  2. Routine for Strength
    By wsaucer in forum Training Forum
    Replies: 4
    Last Post: 05-02-2011, 02:29 PM
  3. What is the best 5x5 strength building routine?
    By jdhil90 in forum Training Forum
    Replies: 16
    Last Post: 08-20-2010, 06:52 PM
  4. Looking for Olympic Strength routine...
    By JassUSMC in forum Training Forum
    Replies: 3
    Last Post: 06-23-2009, 05:07 PM
  5. Need leg routine for strength
    By KingMeso in forum Training Forum
    Replies: 4
    Last Post: 01-09-2009, 04:29 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in