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

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


    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?


  2. Of course I also do some warm up sets before jumping into each exercise. Hope you guys donít 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
    •   
       


  3. Quote Originally Posted by Oconns28 View Post
    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.

  4. Subed, would love to see some nutritional info.......
    TEAM GET DIESEL
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  5. Quote Originally Posted by Rocket3015 View Post
    Subed, would love to see some nutritional info.......
    Name:  IMG_2088.JPG
Views: 103
Size:  160.2 KB


    Iíve gone up and down while using this. Got a little carried away and put on some belly fat so Iíve been trying to cut it down. This is where I currently am and have been ďcuttingĒ for a few weeks now.
    •   
       


  6. In for support!
    "At the water's edge, I bowed my head to drink, only to drown.
    Retrace, then return. Time won't take us back.""

  7. Quote Originally Posted by Oconns28 View Post
    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!!!
    ICONIC FORMULATIONS REPRESENTATIVE

    use code THEBIGT for 25% off

  8. Quote Originally Posted by thebigt View Post
    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

  9. Quote Originally Posted by Oconns28 View Post
    Of course I also do some warm up sets before jumping into each exercise. Hope you guys donít 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
    I mean if you really hate your balls, go for it. But, what did they do to you?

  10. Quote Originally Posted by DemntedCowboy View Post
    How you steel my list and not re-tag me in it. Lol
    Lol dude sorry I didnít even think about that!

  11. Nutrition looking pretty good
    TEAM GET DIESEL
    GET DIESEL NUTRITION | SINCE 2002 | GETDIESEL.COM

    Use Code 'Rocket5' for 5% off at FeFiFo.com

  12. Quote Originally Posted by Rocket3015 View Post
    Nutrition looking pretty good
    Thanks! My number 1 goal is hitting my protein intake.


    Anyone have any tips for my program?

  13. 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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  14. Quote Originally Posted by Cgkone View Post
    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 Iíd 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 Iíd say to switch out a bicep exercise for triceps, you seem to be hitting biís more but triís 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, youíve either got good genetics or you havenít with that, and itís not like traps or abs in terms of asthetic appeal imo. Like I say thatís really minor points and others could easily disagree with me.

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

  15. Quote Originally Posted by Whisky View Post
    Yep Iíd 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 Iíd say to switch out a bicep exercise for triceps, you seem to be hitting biís more but triís 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, youíve either got good genetics or you havenít with that, and itís not like traps or abs in terms of asthetic appeal imo. Like I say thatís really minor points and others could easily disagree with me.

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

    They arenít anything to write home about but Iím pretty happy with the progress and starting later, also used to be pretty chunky lol

    Bench 285
    Squat 300
    Deadlift 405(most Iíve 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

  16. Quote Originally Posted by Oconns28 View Post
    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

  17. 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

  18. Quote Originally Posted by Abe Lincoln View Post
    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 Iím 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. Iíve staggered the weeks of my 5/3/1 for bench, deadlift and squat so Iím always on a different week for each.

    The rest of the program Iíve just put together myself for what I enjoy and what is easily available in my gym. Iím 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 deadís?

  19. Quote Originally Posted by Oconns28 View Post
    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.

  20. 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, theyíre all easily identifiable and easy to address once you find out your problems.
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  21. SUB!

  22. I donít if I really have a sticking point specifically right now. Since Iíve been sticking to the plan Iíve been consistently improving my lifts. I mentioned before that I would skip leg day but that was a while ago, Iím locked in now! I actually look forward to that day now with the workout Iíve put together.

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

  23. Everyone has a weak range lol

    However,
    Front squats
    Tempoís
    Pauses- these being my least favorite
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  24. Everyone has a weak range lol

    However,
    Front squats
    Tempoís
    Pauses- these being my least favorite
    *Psalms 62:1-62:2*
    Serious Nutrition Solutions Rep

  25. 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
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