Evintos
New member
- Awards
- 0
Age: 24
Lifting: Lifting on and off since '04. Recently been serious and doing "full body" routines 3x a week since Sept 2011 (started with 5x5's, then modified by adding more exercises keeping same volume, increasing weights progressively - approx 5lb a week; 1 week deload period every 2 months because like clockwork, I needed them)
Goals: 300lb flat bench (5x5), 300lb Squat (5x5), Sumo Deadlift (5x5), Overhead press (200lb), Pendlay Row (200lb), Pull Ups (20 from a dead hang and eventually at least 10 muscle ups)
Supplements: 5g creapure daily, fish oil.
Mondays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Flat Bench (5x5)
Incline DB (3x8,10,12)
Close Grip Bench (5x5)
DB Flyes (3x8,10,12)
DB Tricep Extension (3x8,10,12 - Already thinking about removing this)
Ab Crunches
Seated unilateral external rotation/Standing Unilateral external rotation/Standing DB External Rotation (3x12 Found link to MindandMuscle.com's Corrective Methods for Common Postural Deviations: The Shoulder on this forum)
Wednesdays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Pendlay Row (5x5)
Lat Pulldown (3x8,10,12)
DB Row (3x8,10,12)
Pull Ups (5x5)
BB Curls (3x8,10,12 - Already thinking about removing this)
Preacher Curl (3x8,10,12 - And also removing this)
Ab Crunches
Fridays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Squats (5x5)
Sumo Deadlift (5x5)
Jump Squats (3x8,10,12 - Already thinking about changing this to lunges)
Military Press (3x8,10,12 - Thinking about removing)
Reverse Flyes (3x8,10,12)
Ab Crunches
Seated unilateral external rotation/Standing Unilateral external rotation/Standing DB External Rotation (3x12 Found link to MindandMuscle.com's Corrective Methods for Common Postural Deviations: The Shoulder on this forum)
HIIT/Light Cardio: Tuesday and Thursday
Rest days: Saturday and Sunday
I'm thinking too much direct arm work, not enough pulling movements compared to pushing. As for Squats and Sumo deadlifts on the same day; I've been doing them together on the same day since Sept 2011, doesn't seem to be a problem other than not being able to progress as fast as possible. Maybe too much abdominal work? Possibly too much volume?
Will post previous routine for comparison if needed but the reason for the routine change is postural deviation and injury prevention. Plus I believe I've hit a plateau due to shoulder roll.
Thank you all in advance.
Lifting: Lifting on and off since '04. Recently been serious and doing "full body" routines 3x a week since Sept 2011 (started with 5x5's, then modified by adding more exercises keeping same volume, increasing weights progressively - approx 5lb a week; 1 week deload period every 2 months because like clockwork, I needed them)
Goals: 300lb flat bench (5x5), 300lb Squat (5x5), Sumo Deadlift (5x5), Overhead press (200lb), Pendlay Row (200lb), Pull Ups (20 from a dead hang and eventually at least 10 muscle ups)
Supplements: 5g creapure daily, fish oil.
Mondays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Flat Bench (5x5)
Incline DB (3x8,10,12)
Close Grip Bench (5x5)
DB Flyes (3x8,10,12)
DB Tricep Extension (3x8,10,12 - Already thinking about removing this)
Ab Crunches
Seated unilateral external rotation/Standing Unilateral external rotation/Standing DB External Rotation (3x12 Found link to MindandMuscle.com's Corrective Methods for Common Postural Deviations: The Shoulder on this forum)
Wednesdays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Pendlay Row (5x5)
Lat Pulldown (3x8,10,12)
DB Row (3x8,10,12)
Pull Ups (5x5)
BB Curls (3x8,10,12 - Already thinking about removing this)
Preacher Curl (3x8,10,12 - And also removing this)
Ab Crunches
Fridays: (2 min rest for 5x5, 1 minute to 1 minute 30 seconds for 3x8,10,12)
Squats (5x5)
Sumo Deadlift (5x5)
Jump Squats (3x8,10,12 - Already thinking about changing this to lunges)
Military Press (3x8,10,12 - Thinking about removing)
Reverse Flyes (3x8,10,12)
Ab Crunches
Seated unilateral external rotation/Standing Unilateral external rotation/Standing DB External Rotation (3x12 Found link to MindandMuscle.com's Corrective Methods for Common Postural Deviations: The Shoulder on this forum)
HIIT/Light Cardio: Tuesday and Thursday
Rest days: Saturday and Sunday
I'm thinking too much direct arm work, not enough pulling movements compared to pushing. As for Squats and Sumo deadlifts on the same day; I've been doing them together on the same day since Sept 2011, doesn't seem to be a problem other than not being able to progress as fast as possible. Maybe too much abdominal work? Possibly too much volume?
Will post previous routine for comparison if needed but the reason for the routine change is postural deviation and injury prevention. Plus I believe I've hit a plateau due to shoulder roll.
Thank you all in advance.
Last edited:
