Check out my routine

[Self-Inflicted]

Do 5x5 for every exercise and aiming for 3x a week total body. I just keep switching Day A and Day B so each week I'll repeat the same session I did on monday on friday.

Day A
Deadlift
Chinups
Hacksquats
Bench
situps

Day B
Back Squats
BB rows or Seated row
Romanian Deadlifts
Push Press
sit ups

Any suggestions on how to improve on this or maybe other exercises I should swap in? Thanks.

 

[ExtraMile]

Fuckin awesome bro, everybody is posting up "check my routine" threads, its nice to see someone keep there routine to the heavy basics not shitty little add-ons and "pump" moves or whatever lol.

What sorta sets/reps you do?

Personally from those exercises I would do this:

A:
Deads
Romanians
Chins
Weighted Dips - instead of hacks, just hit the back squats HARD
decline cable situps

B:
Back Squats
Bench
BB Row
Push press
Hanging Leg Raise supersetted with hanging knee raise - some variety instead of situps twice

Thats personal preferance though, your call on whether to change it or now. But on the whole I like it, K to you.

 

[trauck1506]

Fuckin awesome bro, everybody is posting up "check my routine" threads, its nice to see someone keep there routine to the heavy basics not shitty little add-ons and "pump" moves or whatever lol.

No shit! However sometime you do need those add-ons for recovery and focusing on certain body parts that are weaker because of over development of other body parts. Throw in some box squats somewhere because they seem to help a lot! That is just personal preference though, but you really don't have to do it. I would watch out for over training legs and you may have to throw in some accessory work if something starts lagging behind because I could see that happening. The biggest thing is just to go with the flow and just always keep the same basic compound movements for awhile and do not constantly switch them up.

 

[SouthernLord]

I'm doing....

(A) Standing OHP 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Flat DB Press 4x10-15
DB Row 4x10-15

(B) Deadlift 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Good Mornings 4x10-12
Calves
Abs

(C) Incline BB Press 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Dips(weighted) 4x10-12
Pull ups 4x10-12

(D) Front Squat 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Walking Lunges 4x10-12
Calves
Abs

I rotate these four days over a three day period. Usually Monday, Wednesday, and Friday. I do throw in few random iso lifts on my upper body days. Curls, lateral raises, tri extension, etc. I do this by feel. For the big lifts (OHP, Dead, Inc Bench, Front Squat) I am working on a four week wave based off of percentages. That's what the 3x5, 3x3, 5/3/1, deload, etc is. Pretty good Raw PL type program. I am dieting at the moment so the quick workouts give me enough time for 15-20 minutes of HIIT pwo. I'm getting stronger too.

 

[SouthernLord]

Do 5x5 for every exercise and aiming for 3x a week total body. I just keep switching Day A and Day B so each week I'll repeat the same session I did on monday on friday.

Day A
Deadlift
Chinups
Hacksquats
Bench
situps

Day B
Back Squats
BB rows or Seated row
Romanian Deadlifts
Push Press
sit ups

Any suggestions on how to improve on this or maybe other exercises I should swap in? Thanks.

This isn't bad. You might want to rotate the days as heavy/light too. Pulling and squatting twice a week at a high intensity could lead to injury or fast over training.

 

[LucSulla]

I'm doing....

(A) Standing OHP 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Flat DB Press 4x10-15
DB Row 4x10-15

(B) Deadlift 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Good Mornings 4x10-12
Calves
Abs

(C) Incline BB Press 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Dips(weighted) 4x10-12
Pull ups 4x10-12

(D) Front Squat 3x5 / 3x3 / 5-3-1 / 3x5(deload)
Walking Lunges 4x10-12
Calves
Abs

I rotate these four days over a three day period. Usually Monday, Wednesday, and Friday. I do throw in few random iso lifts on my upper body days. Curls, lateral raises, tri extension, etc. I do this by feel. For the big lifts (OHP, Dead, Inc Bench, Front Squat) I am working on a four week wave based off of percentages. That's what the 3x5, 3x3, 5/3/1, deload, etc is. Pretty good Raw PL type program. I am dieting at the moment so the quick workouts give me enough time for 15-20 minutes of HIIT pwo. I'm getting stronger too.

That looks fecking cool! I might have to give this a go in the near future.

 

[Self-Inflicted]

All sets are 5x5. I'll post my last two workouts here:

Day 1
Deadlift
135/5 175/5 190/5 205/5 225/5
Bench
135/5 155/5 175/5 205/5 215/5
Hacksquats
150/5 170/5 200/5 220/5 240/5
Chinups
-55/5 -40/5 -25/5 -25/5 -10/5 -
AB Routine - Hyperextensions, + Leg lifts.

Day 2
Squats
155/5 185/5 205/5 215/5 230/5
Romanian Deadlifts
135/5 155/5 165/5 175/5 185/5
Push Press
95/5 135/5 135/5 135/5 145/5
Seated Rows
105/5 135/5 150/5 165/5 165/5

I say situps, but I do different things. So overall my exercises look alright? I know my #s aren't huge, but they are moving up and it makes me excited.

So if I do ABA one week, which A day should be lighter, the first or the second?

BTW, this is my 3rd week on this sort of routine, previously I did a 5 day split with high volume(around 20 sets per each body part except arms)

 

[scotty too hotty]

The weights aren't very heavy, but soon they will be. Are these lifts to failure? My lower back would be fried from that routine! I squat every week, but I can't deadlift more than twice a month. I always go heavy or to failure on my sets though. How does your lower back feel from doing this routine?

 

[trauck1506]

Yeah didn't really realize how much lower back work there was in the routine. That could be another problem, but you will definitely notice that one. I could deadlift a lot and not over train my back, but if I threw in standing OHPs it would kill me.

 

[Self-Inflicted]

The weight is low on squats and DLs because they bother my lower back and I worry about form. After an injury I decided to start from the bottom and work my way back up with proper form. So I increase it by 10 every week, so it may not be to failure because I can squeeze out more, but not with good form. Push Press the last few sets are to failure and same with Bench.

I'm used to doing 10-12 reps for each exercise so I may not be doing exact failure, but eventually I'll get there.

As far as lower back, I've actually had less pain doing this routine then the 5 day split I did before.

 

[trauck1506]

Well what you can't do you can't do, but just make sure you go to failure at least half of the time on the exercises you feel good doing. Remember growth is mostly made by pushing your body harder than it wants to be pushed.