My Current Routine

  1. Senior Member
    The Neck's Avatar
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    My Current Routine


    Primary- 12wk cycle
    Mon. - Speed/Max ;
    Squat (Speed day w/bands)
    Good Mornings
    Weighted Ham/Glute Ext
    Weighted Abs
    Calves


    Wed. Max;
    Flat Bench
    Incline Bench
    Standing Military Press
    Kroc DB Rows
    Triceps


    Fri. - Max/Speed;
    Deads (Speed day w/bands)
    Stiff Leg deads
    Weighted Back Raises
    Weighted Abs
    Calves

    Sat. - Speed;
    Flat Bench w/Bands
    Close Grip BB Bench w/boards & bands
    Standing Military Press
    Weighted Dips
    Weighted Chins


    Sun.
    Minor accessory work i.e. grip, abs, etc, etc.


    I also pick out one core lift e/w and perform static holds 4*30sec @ 30% above my 1RM.


    Let me know what you guy's think?


    The Neck
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    SRS2000's Avatar
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    Overall, it looks decent. I assume with the SQ and DL days you will hit one heavy and one for speed each week and then switch and do the opposite the next week? For the bench days, just hit one main assistance pressing movement for volume after your regular work. I would drop the inclines from the max BP day and drop the military press from the speed day. Also be careful that you don't turn your speed bench day into another heavy day by going to heavy on the boards or heavy dips.
    If you plan on lifting raw, I don't think the heavy static holds are necessary. As long as you know how to get tight and use proper technique, nothing that you can actually do a full lift with raw should feel that heavy. Even my max SQ or max BP doesn't feel heavy just sitting on my back on in my hands. If you do them, 4 sets of 30 seconds is overkill. Do one set of about 15 seconds.
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    Quote Originally Posted by SRS2000 View Post
    Overall, it looks decent. I assume with the SQ and DL days you will hit one heavy and one for speed each week and then switch and do the opposite the next week? For the bench days, just hit one main assistance pressing movement for volume after your regular work. I would drop the inclines from the max BP day and drop the military press from the speed day. Also be careful that you don't turn your speed bench day into another heavy day by going to heavy on the boards or heavy dips.
    If you plan on lifting raw, I don't think the heavy static holds are necessary. As long as you know how to get tight and use proper technique, nothing that you can actually do a full lift with raw should feel that heavy. Even my max SQ or max BP doesn't feel heavy just sitting on my back on in my hands. If you do them, 4 sets of 30 seconds is overkill. Do one set of about 15 seconds.

    Great feedback & much appriciated. I do have to reel myself in sometimes on bench speed days. And yes I rotate my max SQ & DL everother week.
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