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picking the right routine

I am using 90% of my 1RM. And I plan on doing that with my next pay check but am planning on getting married soon so ill be a cheap ass if I wish because I need to save every penny. Please don't pretend to know me. And yes I might over analyze things but that's just because I desire to know how they work and why they are effective
 
I am using 90% of my 1RM. And I plan on doing that with my next pay check but am planning on getting married soon so ill be a cheap ass if I wish because I need to save every penny. Please don't pretend to know me. And yes I might over analyze things but that's just because I desire to know how they work and why they are effective. I ask u experts because u have way more experience than me
 
bi0hazurd said:
I just wanna know if I'm on the right track bro
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bi0hazurd said:
So on monday I started my first 5/3/1 workout and have a few questions. 1. On my squat I flew through the first few lifts but on the last set of 85% I found it extremely difficult to finish 5 reps with completely going down to the rack and since I don't count shallow squats as full reps I only got 2 what should my next course of action be? 2. Today on bench press day I was able to complete the full workout of 5 reps on all 3 sets but the last rep of bench was extremely difficult and I was not able to do any of the extra reps for more gain. Is this normal since I haven't benched in a while? 3. Is the 5/3/1 formula effective with iso movements as well? Such ass barbell bicep curls?
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Based off of your posts, you're not. There are a myriad of reasons as to why you're getting your results, but the most likely is that you're overestimating your numbers. It should be based off of 90% of your current 1RM; not you PR, but your current 1RM (as in how much can you do right now, not 3 months ago). If you haven't benched in awhile, how the hell are you going to know your current 1RM?
 
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?
 
Here read these, as you dont seem to have any research skills...
5/3/1 faq
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5/3/1 indetail
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Find your 1RM and do 90% of that.
 
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?
 
bi0hazurd said:
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?
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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.
 
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
 
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.
 
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.
 
Rodja said:
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.
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This is sweet. Pretty much covers everything you would need
 
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.
 
Rodja said:
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.
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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
 
SweetLou321 said:
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
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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.
 
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
 
SweetLou321 said:
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
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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.
 
Rodja said:
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.
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ill be doing the same once i get some money put away. I learn so much from there.
 
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
 
bi0hazurd said:
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
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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.
 
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
 
bi0hazurd said:
I understand that. But if its not available to me then I'm pretty much stuck doing what I'm doing for now
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All this will do is reinforce bad habits and /or techniques. There are literally 1000's of resources available on the internet. There is no excuse for not going out and seeking advice.
 
U guys are my advice. Also I would like to know if it would be possible as stated earlier to videotape myself and send it to u guys or post it on this site and u guys critique my form
 
It's possible. Make sure to get as clear as possible with the video and to have roughly 75% of your 1RM on the bar. Bench will actually be the trickiest one because you almost need an overhead angle to make sure the bar is drifting and your elbows are tucked and then flare at the end.
 
Rodja said:
It's possible. Make sure to get as clear as possible with the video and to have roughly 75% of your 1RM on the bar. Bench will actually be the trickiest one because you almost need an overhead angle to make sure the bar is drifting and your elbows are tucked and then flare at the end.
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If your tucking your shoulder blades as far back as you can, how is a flare possible? just curious really
 
Ill try to take them next week so that I can show my 75% 1RM and ill attempt to get the videos from more than one angle. Also how do I get the videos on here?
 
SweetLou321 said:
If your tucking your shoulder blades as far back as you can, how is a flare possible? just curious really
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Here's the great irony: you can overtuck on the press portion. I was really bad about overtucking and the best solution for this was to do heavy JM Presses.
 
Yeah dude, throw up some vids and people will definitely will give you help where they can. And again, it's best to have a lifting partner who you can tell "can you watch for back rounding, ass bending downwards, helicoptering, overcompensation, unevenly tucked arms, ass coming up off the floor, upper back collapsing, etc."
 
SweetLou321 said:
Ill give it a try, thanks. Overtucking, sheesh lol
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I'm not built to bench at all: long ass arms (my reach is ~74" at 5'10"), small wrists, and small hands. However, it does help out with my deads, especially since I have a low center of gravity.
 
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