Suggestions on my routine

  1. Suggestions on my routine


    Hi all,

    35 yo male here. Goals are to increase my strength and put on some muscle, perhaps better my posture, but generally just feel better.

    I used to do a lot of strength training ~10 years ago, got back into weight training maybe 3/4 of the way through last year.

    Given my general goals, I decided to hedge my bets and do a 5/3/1 routine for strength, coupled with Wendlers Bodybuilding routine (I made a couple of tweaks here and there, which may or may not have been the right thing to do).

    Some questions/problems I have, hoping to get some advice.

    1) Due to work and having a toddler, finding time to get the gym is tricky. I travel for work a fair bit too which screws things up. That said, I am averaging twice per week. I'd like to get there more, sure, but for now getting to the gym 2 times per week is a positive for me. The 5/3/1 routine is really a 4 day routine though.
    So I figure I have 3 options. 1) keep the 4 day split, just do it over 2 weeks. Eg week 1 bench, squats, week 2 deads, press. 2) do all 4 main lifts in 1 week, just double up per session on the main lifts. 3) do another routine.
    Keen on thoughts?

    2) When we did our strength training ~10 years ago, it was mainly Mark Rippetoe stuff. So lots of squats. I dont mind doing squats, but a leg day is boring. Leg press, leg curls, leg extensions. Thoughts on super setting each one of these things with something else? eg do arms on this day, just to cut through the boredom?

    3) I never really did abs in the past. I was thinking of adding things like cable crunches each session. Would this be overkill?

    4) I work out at night when I do, only time I can get in there. So quick and efficient workouts are ideal. Any issue with super setting all the accessory work after the main lift. Not together of course, just in blocks of 2 exercises.

    Current routine, based off 5/3/1 BB.
    Day 1: Shoulders and Biceps
    Standing Military Press – 5/3/1
    Bench Press - 5x10
    DB Military Press – 4 x12
    Side Laterals/Rear Laterals – 4 x12
    Barbell Curls – 4 x12
    Preacher Curls – 4 x10

    Day 2: Back
    Deadlift – 5/3/1
    Bent Over Rows – 4 x12
    Chin ups – 4 x10 (or do Lat Pulldowns)
    Good Mornings – 4 x10
    Hanging Leg Raises – 4 x12

    Day 3: Chest and Triceps
    Bench Press – 5/3/1
    Shoulder Press - 5x10
    Weighted Dips – 4 x10
    DB Flyes – 4 x12
    Triceps Pushdowns – 5 x 20

    Day 4: Legs and Abs
    Squat – 5/3/1
    Leg Press – 5 x 15
    Leg Curls – 5 x 15
    Leg Extensions – 4 x12
    Ab Wheel – 4 x12


  2. If you’re only able to go 2 days a week best bet would be a full body program each day. Plenty of decent ones out there. Just don’t spend a lot of time and energy on isolation or assistance work. Hit the basic lifts hard and stick to bench, squats, dead’s, barbell rows, pull-ups, military press.
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  3. Agreed with above. I’m not real familiar with the layout of 5/3/1, but starting strength or a 5x5 would probably work best for only going twice a week.
    High Intensity Training log, wedding prep:
    http://anabolicminds.com/forum/workout-logs/305228-wedding-preparation-next.html

  4. Thanks guys, appreciate the replies.

    Thoughts on best code/ab work for a 2 day routine?

  5. If you have two days a week I think that would work fine as you have been out of the game for 10 years, what ever gets you in there and comfortable and once it becomes routine to go to the gym again you may find it easier to increase frequency. If it where me I’d try an upper body day and lower body day throw in a couple set for abs both days maybe two exercises 3-4 sets each I like weighted crunches, lying leg raises and some clamshell crunches where you crunch while pulling legs in I don’t think abs is a must but if you feel like you need more after finishing a workout throw them in there, again I think if you can just get into routine and stay consistent will be the biggest factor.
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  6. Quote Originally Posted by number1mefan View Post
    If you have two days a week I think that would work fine as you have been out of the game for 10 years, what ever gets you in there and comfortable and once it becomes routine to go to the gym again you may find it easier to increase frequency. If it where me I’d try an upper body day and lower body day throw in a couple set for abs both days maybe two exercises 3-4 sets each I like weighted crunches, lying leg raises and some clamshell crunches where you crunch while pulling legs in I don’t think abs is a must but if you feel like you need more after finishing a workout throw them in there, again I think if you can just get into routine and stay consistent will be the biggest factor.
    5x5 usually calls for a couple core movements at the end of each workout. Obviously you can do more if you want. Ab stuff is easy to do in a few minutes at home, so you can always do some on off days too. There’s no real need to do a lot of volume in ab work imo, though.
    High Intensity Training log, wedding prep:
    http://anabolicminds.com/forum/workout-logs/305228-wedding-preparation-next.html

  7. If I could only go to the gym 2x a week I would bench squat row on one day followed by some arm work at the end and overhead press deadlift on the other day with some leg work after. On the days I can't go to the gym I'd do abs and bodyweight stuff at home

  8. Or something along those lines doing big lifts 2x a week with whatever extras I could add on non gym days

  9. Quote Originally Posted by Smont View Post
    If I could only go to the gym 2x a week I would bench squat row on one day followed by some arm work at the end and overhead press deadlift on the other day with some leg work after. On the days I can't go to the gym I'd do abs and bodyweight stuff at home
    I like the sound of this! Thanks heaps!

  10. Quote Originally Posted by SpongeTom View Post
    I like the sound of this! Thanks heaps!
    No prob. Even if you just hit a few lifts and add 2.5-5 lbs to tje bar every week then your making progress.

  11. I travel a lot as well for work and I rarely miss a day, even though that most hotel gyms suck it’s always a 24hr Fitness close by and since I never know when I’ll be done with work I wake up early and do all my workouts before work. It’s really no excuse if you want it.

  12. Probably better off going back to the Rippetoe stuff if you can only do 2 days a week. 531 is slow enough progress as it is.
    bang and your gains are gone

  13. Quote Originally Posted by BarryScott View Post
    Probably better off going back to the Rippetoe stuff if you can only do 2 days a week. 531 is slow enough progress as it is.
    I had thought about it, but I remember being sore all the time, and I was in my mid 20s then. Being older now, not sure I can deal with being in pain all the time

  14. Quote Originally Posted by SpongeTom View Post
    I had thought about it, but I remember being sore all the time, and I was in my mid 20s then. Being older now, not sure I can deal with being in pain all the time
    Do HLM then.
    bang and your gains are gone

  15. Compound movements will be good for you based on your infrequency of training.
    However, I know this is going to sound a little off the wall but there is a work out you can do that takes little times and will get you in the best shape of your life....
    Sprints.

    20 minutes of a sprint cycle will get your heart rate up and I promise, it will break your muscles down and elicit the hormonal response you’re looking for.
    Try to think of any flabby/weak looking sprinters.
    It’s quick and effective. On top of that, you’ll have no excuse. All you need is some flat ground.

  16. Thanks for all the fantastic replies. Appreciate you all taking the time to respond!
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