Opinions/knowledge needed - AnabolicMinds.com

Opinions/knowledge needed

  1. mynameisdiwas's Avatar
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    Opinions/knowledge needed


    So I've just finised my first cycle of the 5/3/1 programme and it has helped me a ton. Now that my strength is at a decent level for me I am thinking of moving to this workout. Feel free to drop comments on the routines/reps as this is a draft of what I would like to do, I just want to know if this would help me add to the strength I've built up over the last few months.
    Current Lifts @ 17 years (KGs) Bench - 90 Deadlift - 210 Shoulder Press - 70 Squat - 140

    Monday
    Deadlifts Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Barbell Rows Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Skipping x10 superset with Sled Pushes x10 (5 metres each) Set 1 -10 Set 2 - 20 Set 3 - 30 Set 4 - 40 Set 5 - 50 Set 6 - 60 Set 7 - 70 Set 8 - 80 Set 9 - 90 Set 10 - 100
    Tuesday (Rugby)
    Bench Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front and Side Shoulder Raises Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Medicine ball push x5 lengths of hall

    Wednesday (Rugby)
    Military Shoulder Press Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 DB Flies Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Shrugs Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4

    Thursday
    1st Session Clean and Jerk Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Front Squat Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 2nd Session Explosive Back Squats Set 1 - 12 Set 2 - 10 Set 3 - 8 Set 4 - 6 Set 5 - 2-4 Power Cleans Set 1 -10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4 Hamstring Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 Set 4 - 2-4

    Friday
    Hammer Curls Set 1 - 10 Set 2 - 8 Set 3 - 6 DB Tricep Extensions Set 1 - 10 Set 2 - 8 Set 3 - 6 Concentration Curls Set 1 - 10 Set 2 - 10 Set 3 - 8

  2. asooneyeonig's Avatar
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    you only did 1 cycle of 5/3/1. do it for at least 6 months if not over a year then move on to something else.

    as for your new program, a whole day to arms? not needed. and why that myth filled antiquated high rep to low rep progression? all that does is wear you out so you cant lift as heavy. yes your perception is that you are hitting high intensity but in fact the percentages you are hitting will be way down. switch that around and keep upping the weight and upping the reps or keep the reps the same till you AMRAP the last set.

    you can drop the shrugs for something better like snatch grip deads, block pulls, snatch grip block pulls, or farmers.

    drop the front raises and do facepulls and band pull aparts.

    on wednesday drop the shrugs for something like a muscle snatch.

    thursday, move the power cleans to the front of the workout.

    why did you try a proven program for not near long enough to get any use out of it and then try and do your own? proven programs are just that, proven.
    you can call me "ozzie" for short.
  3. CountryLiftin's Avatar
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    Just continue 5-3-1.


    Your program didnt look good to me. No offense at all.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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