Review My Program/Suggestions of New Programs to change it up

Oconns28

Oconns28

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Hey Everyrone. I've been running this program or very similar most of the time for roughly a year +. The big lifts are 5/3/1 based and then I've added accessory work with higher reps. I am looking for any constructive feedback on if there is anything I could change up for better progress. I'm 32 and really I was late to the party as far as starting age goes to really take training seriously. I usually train 4-6 days per week. I don't have set days like Monday-Chest day. I just continue through the rotation and pick up where I left off.

Goals are to continue to get stronger and bigger. I have seen very good progress for strength while running this style but I am also open to changing it up since my body has most likely become very used to this style.


Push 1
Bench Press - 5/3/1 style plan
Leg Press - 10-20 reps + 2 Rest Pause
Leg Press Calves - 10-20 Slow reps + dropset
Weighted Dips - 8-15 + dropset
Machine Shoulder Press - 10-20 +2 RP
Side DB Raises - 2 sets 8-15

Pull 1
Deadlift - 5/3/1
Lying Hamstring Curls - 15-30 + 2 RP
Weighted Pullups - 10-20 + Micro sets
Curl Bar - 10-20 +3 RP
Straight Arm Pulldown - 10-20 + dropset

Push 2
Squat - 5/3/1
BB OHP - 5/3/1
BB Inc Bench - 10-15 + dropset
Leg Extension - 15-30 + Micro sets
Standing Calves - 10-20 + double dropset
Tricep Pushdown - 15-30 + double dropset
Prowler Sled work

Pull 2
BB Row - 2x 6-12
BB Shrugs - 10-20 + 3 RP
Curl Machine - 10-20 + 3 RP
Hammer Strength Pulldown - 10-20 + dropset
DB Hammer Curls - 6-12 + dropset

To make progress I always try to beat my last workouts reps by 2 and if I've reached the top of the exercises rep range I will add 5lbs to upper body and 10lbs to lower body work.

I do ab work and cardio as well. Very open to suggestions on rep ranges, or am I using too many RP sets? Should I do more straight sets?
 
Oconns28

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Of course I also do some warm up sets before jumping into each exercise. Hope you guys don’t mind but borrowed this list, hoping for some input
rtmilburn SFreed Ulfhednar HIT4ME wesb2387 Tank999 DennisTheDane Juicedeez utz @BEAST73 @Alpha1agreda LeanEngineer coltonwalker @Brandinooooo Sparkss @blueline438 lifted67 smith_69 Daehlluks FireTitan @alphagainz @ChocolateClen justhere4comm matt8483 ryane87 nostrum420 mmorso thebigt Dirty Dan @Bmac63095 TNlifting Matthersby @BloodManor @angcd3 habajaba mmorso cwages TheMyth lukehayd thebigt Oconns28 jalfrey @bloodnthunder jtmass Martyfnemec christ83189 GrizzleB @BOSSMAN @chedapalooza @BennyMagoo79 @Brienn8989 Tbl16 @Bman1970 PoSiTiVeFLoW @Cgkone LeanEngineer @AntM1564 Newth SouthPawSD christ83189 SkRaw85 flandersguy MrKleen73 Whisky Cscott622 Hyde @bloodnthunder Newth love2liftkat stacy1212 RickyBlobby @bigbeaph JoePaul39 @adammorrow36 Rocket3015 swimfan65 Humble
 
Cgkone

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Hey Everyrone. I've been running this program or very similar most of the time for roughly a year +. The big lifts are 5/3/1 based and then I've added accessory work with higher reps. I am looking for any constructive feedback on if there is anything I could change up for better progress. I'm 32 and really I was late to the party as far as starting age goes to really take training seriously. I usually train 4-6 days per week. I don't have set days like Monday-Chest day. I just continue through the rotation and pick up where I left off.

Goals are to continue to get stronger and bigger. I have seen very good progress for strength while running this style but I am also open to changing it up since my body has most likely become very used to this style.


Push 1
Bench Press - 5/3/1 style plan
Leg Press - 10-20 reps + 2 Rest Pause
Leg Press Calves - 10-20 Slow reps + dropset
Weighted Dips - 8-15 + dropset
Machine Shoulder Press - 10-20 +2 RP
Side DB Raises - 2 sets 8-15

Pull 1
Deadlift - 5/3/1
Lying Hamstring Curls - 15-30 + 2 RP
Weighted Pullups - 10-20 + Micro sets
Curl Bar - 10-20 +3 RP
Straight Arm Pulldown - 10-20 + dropset

Push 2
Squat - 5/3/1
BB OHP - 5/3/1
BB Inc Bench - 10-15 + dropset
Leg Extension - 15-30 + Micro sets
Standing Calves - 10-20 + double dropset
Tricep Pushdown - 15-30 + double dropset
Prowler Sled work

Pull 2
BB Row - 2x 6-12
BB Shrugs - 10-20 + 3 RP
Curl Machine - 10-20 + 3 RP
Hammer Strength Pulldown - 10-20 + dropset
DB Hammer Curls - 6-12 + dropset

To make progress I always try to beat my last workouts reps by 2 and if I've reached the top of the exercises rep range I will add 5lbs to upper body and 10lbs to lower body work.

I do ab work and cardio as well. Very open to suggestions on rep ranges, or am I using too many RP sets? Should I do more straight sets?
Untill you cant add anymore reps, what your doing is good.
Eventually you will stall. A year is a long time for something to keep working. I'd keep it up untill u stall.
 
Rocket3015

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Subed, would love to see some nutritional info.......
 
Oconns28

Oconns28

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Subed, would love to see some nutritional info.......
IMG_2088.JPG



I’ve gone up and down while using this. Got a little carried away and put on some belly fat so I’ve been trying to cut it down. This is where I currently am and have been “cutting” for a few weeks now.
 
Martyfnemec

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In for support!
 
thebigt

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Of course I also do some warm up sets before jumping into each exercise. Hope you guys don’t mind but borrowed this list, hoping for some input
rtmilburn SFreed Ulfhednar HIT4ME wesb2387 Tank999 DennisTheDane Juicedeez utz @BEAST73 @Alpha1agreda LeanEngineer coltonwalker @Brandinooooo Sparkss @blueline438 lifted67 smith_69 Daehlluks FireTitan @alphagainz @ChocolateClen justhere4comm matt8483 ryane87 nostrum420 mmorso thebigt Dirty Dan @Bmac63095 TNlifting Matthersby @BloodManor @angcd3 habajaba mmorso cwages TheMyth lukehayd thebigt Oconns28 jalfrey @bloodnthunder jtmass Martyfnemec christ83189 GrizzleB @BOSSMAN @chedapalooza @BennyMagoo79 @Brienn8989 Tbl16 @Bman1970 PoSiTiVeFLoW @Cgkone LeanEngineer @AntM1564 Newth SouthPawSD christ83189 SkRaw85 flandersguy MrKleen73 Whisky Cscott622 Hyde @bloodnthunder Newth love2liftkat stacy1212 RickyBlobby @bigbeaph JoePaul39 @adammorrow36 Rocket3015 swimfan65 Humble
that is quite the list...probably half don't even post on here anymore lol....nonetheless, i'm here for support!!!
 
Oconns28

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that is quite the list...probably half don't even post on here anymore lol....nonetheless, i'm here for support!!!
Lol fair enough, I just copied it from the last time I got tagged in it
 
DemntedCowboy

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Of course I also do some warm up sets before jumping into each exercise. Hope you guys don’t mind but borrowed this list, hoping for some input
rtmilburn SFreed Ulfhednar HIT4ME wesb2387 Tank999 DennisTheDane Juicedeez utz @BEAST73 @Alpha1agreda LeanEngineer coltonwalker @Brandinooooo Sparkss @blueline438 lifted67 smith_69 Daehlluks FireTitan @alphagainz @ChocolateClen justhere4comm matt8483 ryane87 nostrum420 mmorso thebigt Dirty Dan @Bmac63095 TNlifting Matthersby @BloodManor @angcd3 habajaba mmorso cwages TheMyth lukehayd thebigt Oconns28 jalfrey @bloodnthunder jtmass Martyfnemec christ83189 GrizzleB @BOSSMAN @chedapalooza @BennyMagoo79 @Brienn8989 Tbl16 @Bman1970 PoSiTiVeFLoW @Cgkone LeanEngineer @AntM1564 Newth SouthPawSD christ83189 SkRaw85 flandersguy MrKleen73 Whisky Cscott622 Hyde @bloodnthunder Newth love2liftkat stacy1212 RickyBlobby @bigbeaph JoePaul39 @adammorrow36 Rocket3015 swimfan65 Humble
How you steel my list and not re-tag me in it. Lol
 
Rocket3015

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Nutrition looking pretty good
 
LeanEngineer

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Workouts look good. I like how you have more of a powerlifter lower rep range for strength on your big lifts and then accessories you have higher up to 6-12 reps more for building.
 
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Whisky

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Untill you cant add anymore reps, what your doing is good.
Eventually you will stall. A year is a long time for something to keep working. I'd keep it up untill u stall.
Yep I’d have said the same thing, if your progressing then keep it going, when you stall is when you change.

I also like the set up, looks really solid. If I was being really picky I’d say to switch out a bicep exercise for triceps, you seem to be hitting bi’s more but tri’s are the bigger muscle and do more for overall arm size.

Unless your competing and on gear then imo calves are a waste of time, you’ve either got good genetics or you haven’t with that, and it’s not like traps or abs in terms of asthetic appeal imo. Like I say that’s really minor points and others could easily disagree with me.

Out if interest where have you got your big lifts to numbers wise?
 
Oconns28

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Yep I’d have said the same thing, if your progressing then keep it going, when you stall is when you change.

I also like the set up, looks really solid. If I was being really picky I’d say to switch out a bicep exercise for triceps, you seem to be hitting bi’s more but tri’s are the bigger muscle and do more for overall arm size.

Unless your competing and on gear then imo calves are a waste of time, you’ve either got good genetics or you haven’t with that, and it’s not like traps or abs in terms of asthetic appeal imo. Like I say that’s really minor points and others could easily disagree with me.

Out if interest where have you got your big lifts to numbers wise?

They aren’t anything to write home about but I’m pretty happy with the progress and starting later, also used to be pretty chunky lol

Bench 285
Squat 300
Deadlift 405(most I’ve lifted but went up easy)

I know my squat is very low, I can admit between skipping leg days and hurting my back and taking a while off of squats it has really fallen behind. Sticking to the plan now though
 
W

Whisky

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They aren’t anything to write home about but I’m pretty happy with the progress and starting later, also used to be pretty chunky lol

Bench 285
Squat 300
Deadlift 405(most I’ve lifted but went up easy)

I know my squat is very low, I can admit between skipping leg days and hurting my back and taking a while off of squats it has really fallen behind. Sticking to the plan now though
Nice bro, they are solid enough, to be fair the dead is probably more than I pulled after 1 year of training (also started late). Squat probably similar after a year and the bench is still more than me lol

Those numbers suggest what you are doing is working though for sure
 
Abe Lincoln

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What 5/3/1 variant are you using? I'd also cycle overall sets per week if you think you are stalling. It seems like your volume is lower.


Also, to the reply above I don't think there is a need to switch out a bicep exercise for tricep; Bench, Incline Bench, Dips, Shoulder Press/Overhead Press(to a degree), Tricep PD all essentially work the triceps in some degree.
DL, Bar Curl, W. Pullups, Curl Machine works biceps and so does hammer curls, but that is more of the stabilization/forearm muscle which is good for improving bench press which in turn will allow for heavy overload for triceps.

But, depending on the variant you are running I feel like you could still use more bench/tricep work like closegrip bench or dead bench. And possibly more supplemental things for squat/deadlift
 
Oconns28

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What 5/3/1 variant are you using? I'd also cycle overall sets per week if you think you are stalling. It seems like your volume is lower.


Also, to the reply above I don't think there is a need to switch out a bicep exercise for tricep; Bench, Incline Bench, Dips, Shoulder Press/Overhead Press(to a degree), Tricep PD all essentially work the triceps in some degree.
DL, Bar Curl, W. Pullups, Curl Machine works biceps and so does hammer curls, but that is more of the stabilization/forearm muscle which is good for improving bench press which in turn will allow for heavy overload for triceps.

But, depending on the variant you are running I feel like you could still use more bench/tricep work like closegrip bench or dead bench. And possibly more supplemental things for squat/deadlift

As far as the 5/3/1 goes I’m just using the base principle of it as far as week 1- 3 sets of 5, week 2- 3 sets of 3, week 3- 5/3/1. I’ve staggered the weeks of my 5/3/1 for bench, deadlift and squat so I’m always on a different week for each.

The rest of the program I’ve just put together myself for what I enjoy and what is easily available in my gym. I’m pretty busy with 3 kids and work so I usually get in and power through my workouts in 45-60 minutes. I like to get in there and go hard. The sweat is usually pouring my the end.

What would you suggest to help with squats and dead’s?
 
Abe Lincoln

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What would you suggest to help with squats and dead’s?
Where are your sticking points on each lift?
If you have problem off the floor for deads, adding in some defienct deads. If it mid shin or something of that regards block pulls at that height or 1/2 and 1 reps could help or even dynamic work. Have any videos? Tweaking your technique also could help like are you properly bracing and whatnot.

Squat same deal, it seems like you just been skipping days from what I read so seems like you need to stay constant. Technique work and fixing if needed would be ideal.
 
tyga tyga

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We would have to know where your weak range of motion is in order to address it.

Squats is a tough one because if you lose back tightness, dump forward out of the hole, knee valgus (beyond mid line) or a plethora of other things could be symptoms of weaker muscles other than your legs.

However, they’re all easily identifiable and easy to address once you find out your problems.
 
Oconns28

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I don’t if I really have a sticking point specifically right now. Since I’ve been sticking to the plan I’ve been consistently improving my lifts. I mentioned before that I would skip leg day but that was a while ago, I’m locked in now! I actually look forward to that day now with the workout I’ve put together.

I was more hoping for just general exercises to help with squats and dead’s overall. I know I could google it but looking for peoples personal favourites that have worked
 
tyga tyga

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Everyone has a weak range lol

However,
Front squats
Tempo’s
Pauses- these being my least favorite
 
tyga tyga

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Everyone has a weak range lol

However,
Front squats
Tempo’s
Pauses- these being my least favorite
 
Oconns28

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This might open a new can of worms but how do you guys feel about timing of carbs for meals? Do most of you try to eat the biggest carb meals before and after intense workouts?

Considering doing a bit of carb cycling and on rest days cutting them back, maybe calories as well
 
Abe Lincoln

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This might open a new can of worms but how do you guys feel about timing of carbs for meals? Do most of you try to eat the biggest carb meals before and after intense workouts?

Considering doing a bit of carb cycling and on rest days cutting them back, maybe calories as well
Depends on your goals and what you can handle. Some people will get sick with big meals before training. It is smart to have simple carbs around workout and more complex later in the day. For performance try having a EAA drink with some carbs intraworkout. Preworkout I'd take some sodium down and hydrate properly, sodium either Pink Salt or Iodized Salt, half teaspoon would work but work up to it as salt can give you the ****s. Postworkout have a carb drink with dextrose and fructose with some electrolytes

Carb cycling could be smart, but if you are bulking I'd try to keep calories still high as you want to recover on your days off so you can hit it hard on training days. If you drop carbs down, up the fats and/or protein. Make sure you keep hydrated well and electrolytes.
 
Rocket3015

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Abe Lincoln Good to see you around, where have you been ?
 
BOSSMAN

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This might open a new can of worms but how do you guys feel about timing of carbs for meals? Do most of you try to eat the biggest carb meals before and after intense workouts?

Considering doing a bit of carb cycling and on rest days cutting them back, maybe calories as well
I trained fasted for years, recently I started intra/post carbs. Very simple, karbolyn and 1/4 of raisins = 75 carbs. It definitely changed my workouts. Also, I drink my EAA while working out. Forgot to mention, sea salt also intra. Then 75 carbs post (food). I will consume 50 carbs for lunch, 50 carbs for dinner. That's on a training day. A non training day is 150 carbs per day. It works for me. I'm getting stronger, packing on muscle, and staying lean. Keep in mind I train at 3am . This plan works for me.
 
BOSSMAN

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^^^^ forgot to mention. ..I keep cals the same for training and non training days
 
Abe Lincoln

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I trained fasted for years, recently I started intra/post carbs. Very simple, karbolyn and 1/4 of raisins = 75 carbs. It definitely changed my workouts. Also, I drink my EAA while working out. Forgot to mention, sea salt also intra. Then 75 carbs post (food). I will consume 50 carbs for lunch, 50 carbs for dinner. That's on a training day. A non training day is 150 carbs per day. It works for me. I'm getting stronger, packing on muscle, and staying lean. Keep in mind I train at 3am . This plan works for me.
Fasted training can be nice, but isn't really super magical for sure. I found taking some yohimbine while fasting to be a good mix, though if your workouts are long you will feel like you hit a wall eventually.

Abe Lincoln Good to see you around, where have you been ?
Nice to see you too mannnn I've been all over.
Had my trip to thailand and had some fun over there fighting, but once I got back my lifting got really serious and totally changed up my lifestyle, even did some programming/coaching for some people ie. sports, powerlifting, and bodybuilding in person.
Lots happened, though I feel much more educated and experienced in short.
 
Rocket3015

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Nice to see you too mannnn I've been all over.
Had my trip to thailand and had some fun over there fighting, but once I got back my lifting got really serious and totally changed up my lifestyle, even did some programming/coaching for some people ie. sports, powerlifting, and bodybuilding in person.
Lots happened, though I feel much more educated and experienced in short.
Sounds Like Life Is Good !!
 
Oconns28

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Did a video of my squats this morning if anyone has some tips.

https://youtu.be/2jlrVCPx5fM

Also a couple post workout pics for my current level

IMG_2278.JPG
IMG_2279.JPG


Need to shed my muffin top then I can start working on size!
 
Cgkone

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Squat looks decent.
Maybe a video of a weight that was more difficult for u to perform would be better.
75% of your max for a set of 5.
Are your hand s wrapped around the bar?
The bar is up high correct?
 
Oconns28

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Squat looks decent.
Maybe a video of a weight that was more difficult for u to perform would be better.
75% of your max for a set of 5.
Are your hand s wrapped around the bar?
The bar is up high correct?
Ok I’ll work on that one!

Yep and yep
 
Cgkone

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Ok I’ll work on that one!

Yep and yep
A lot of people find wrist straight with hands against the bar allows you to keep the upper back tighter compred to hands wrapped aroind the bar and wrists bent.
Lowering the bar down your back an inch may make it easier to move weight. But nothing wrong with high bar.
 
Rocket3015

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I find I can keep my back straighter with the bar a little lower
 

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