Full Body Routine

[Mike_Rojas]

I'm thinking about getting on a full body routine. Terminology: 5x5 = 5 sets for 5 reps. Something like this:

Monday
Back Squats: heavy
Decline Bench: 5x5
Chins: 5 sets.. add weight as needed
SLDL: 2x10
abs: 3 sets

Wednedsday
Back Squats: light
Military Press: 5x5
Deadlifts: 3x5
Hammer Curls: 3x10
DB Laterals: 2x10

Friday:
Back Squats: medium
Incline Bench: 5x5
DB Bench: 2x10
Barbell Row: 5 x 5-10
SLDL: 3x10
abs: 3 sets

Accessories: curls, tri ext, shrugs and calves when I have the energy.

5x5 - add 5 lbs a week. Change to 5x3 when I plateau.

Squats: Light Squats 60-70% of max, Medium Squats: 70-85% of max, Heavy Squats 85-100+%. Reps between 1 and 5, Sets: about 4-6.

Goals: Primarily an increase in raw strength, especially squatting.

Any comments?

 

[wnt2bBeast]

give it a try but it seems like too much squatting..adding a box squat day then something like a 5x5 squat day would be better IMO..with your routine your hitting lower back 3 times/wk which may be hard on you..i know it would be on me..give it a whirl and let us know how goes it..

 

[Mike_Rojas]

Thanks beast. I have squatted 3 times a week in the past with good results - only one of those days is heavy. The real test for me would be to get through all the movements, especially Monday. I might start off with fewer sets and work up.

 

[wnt2bBeast]

thats prolly better..work up to it..i made the mistake recently of just adding too much low back work because i wanted to strengthen it..i wound up straining my back and have had to cut back on my volume but its feeling better and i should be squatting heavy in 2 weeks!!

 

[wnt2bBeast]

Mike -
heres a good read ive never done this program but have thought about it..take a look see if it might be good for you..

http://www.t-nation.com/readTopic.do?id=459265