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New routine

W

wnt2bBeast

New member
well im devising a new routine that will hopefully bring me closer to my goal..I have thoroughly enjoyed 5x5 and when i need a change of pace i plan on going back to that routine since it gave me a great mix of size and strength..

My new routine is going to be WSB for ME/DE lower
Metal Militia will be used for my bench routine..

looking for any input on the ME/DE side of my routine since MM is pretty straight forward..

ME Squat/Dead

1.GM's warm up doing 3 reps, work up to a 1RM or #RM
assist: front squats 3x10
Pull throughs 3x8-10
Back Ext 3x8
Ab work decline sits 5x5, weghted rope crunch

2.Low Box Squat ME
3.Rack Pull ME
4.Squat ME

DE Squat/Dead

Box Squats 8-10X2
Speed pulls 6-10X1
Chins 3x5
Chest rows 3x8
Hammer rows 3x5
abs, weighted abs
this is very similar to a BB'ing routine but its working for me as far as strength goes

I am very seriously considering buying a GHR to keep at home..or i can try to convince my gym to buy one (dont think so lol)

my assistance is not set in stone as i know it will need to change every so often..such as doing GM's for higher reps, rack pulls for reps, hamstring exercises etc..
 
i think it looks good- on ME day, you're going to squat/dead first though, right?
I suck at squatting- i'm not the best person to get advice from.
 
Sugarplum said:
i think it looks good- on ME day, you're going to squat/dead first though, right?
I suck at squatting- i'm not the best person to get advice from.
Click to expand...

TY
you dont suck at squatting lol
on the ME the numbers correspond to each week so:
wk1 ill do GM's for a max and then do the assitance i listed
wk2 ill do a low box for a max and so on
 
It looks pretty solid from a WSB standpoint. I'd like to see your MM routine. I never checked them out very much, so I'd like to see how it's done.

I've been thinking of buying a GHR at home for myself, but I rigged one up myself instead with the use of an old bench, a towel and some weights. It's not too comfortable on my abs when descending, but it works!

What were your results with 5x5? I'd like to hear measurements, weight changes, bodyfat levels, strength gains and see pictures if you can muster all that. ;P If not, a simple run down of how it went from start (when?) to finish would be awesome man.

Sugar, he's not squatting on ME Lower (Squat/Deadlift) day. His first exercise is the GM, with which he will continue working up to a 3 RM, then drop to one rep and push that until he hits a 1 RM wall. He will come back one or two more times and try to beat that 1 RM that he set. After the 3rd week at the most (some people change more often) he's going to change to one of the other exercises he listed (Low Box Squat ME, Rack Pull ME, or Squat ME) and find his 1 RM on those.

The whole point is to avoid backpeddling with your CNS, as it becomes fatigued from the high intensity week in, week out with the same exercises. By changing it up, you're able to maintain that high-intensity all year 'round!
 
Thanks TT
heres a link to the MM style
http://www.metalmilitia.net/articles/burns/TrainingStyle.htm

ive located a realtively cheap GHR for i think 250 shipped..i may put it on my xmas list lol

i didnt take before/after pics but since my low in june of 210 im now sittng 245 i am not ripped or even close as that is not my current goal..to tell you the truth i really enjoy 5x5 and its not like the gains have stopped its that my goal is to get my total up to 2k..im not sure if i have that potential but i need to at least train towards that goal..as far as strength gains on 5x5 my bench went from 295 for 3 to 365 for 3 the other day..i dont know where my 1rm max is for squats ive hit 405 for 2 on front squats and en easy triple for 455 (reg squat) the other day..i ahent pulled a heavy DL but i did NOT use 5x5 for back
 
for one doing deads 5x5 is too much for me i prefer to do heavy doubles singles..
occasionally when i didnt want to go heavy would do no more than 3x5..
 
wnt2bBeast said:
well im devising a new routine that will hopefully bring me closer to my goal..I have thoroughly enjoyed 5x5 and when i need a change of pace i plan on going back to that routine since it gave me a great mix of size and strength..

My new routine is going to be WSB for ME/DE lower
Metal Militia will be used for my bench routine..

looking for any input on the ME/DE side of my routine since MM is pretty straight forward..

ME Squat/Dead

1.GM's warm up doing 3 reps, work up to a 1RM or #RM
assist: front squats 3x10
Pull throughs 3x8-10
Back Ext 3x8
Ab work decline sits 5x5, weghted rope crunch

2.Low Box Squat ME
3.Rack Pull ME
4.Squat ME

DE Squat/Dead

Box Squats 8-10X2
Speed pulls 6-10X1
Chins 3x5
Chest rows 3x8
Hammer rows 3x5
abs, weighted abs
this is very similar to a BB'ing routine but its working for me as far as strength goes

I am very seriously considering buying a GHR to keep at home..or i can try to convince my gym to buy one (dont think so lol)

my assistance is not set in stone as i know it will need to change every so often..such as doing GM's for higher reps, rack pulls for reps, hamstring exercises etc..
Click to expand...


if you are going to switch to a PL work out (i.e. WSB) and you are going to squat more of a PL style, you need more hamstring work. i would reccommend dropping the front squats (i know you love them) and put something else in place that puts more emphasis on the hamstrings, like my favorite...SLDL. also, with the ME lift, it may not be necessary to change the lift every week. i tend to do it by feel, and dont pick out the lift until i get to the gym that day.
also, i noticed that you are doing a lot of back work on your DE day. im not sure what days you plan on lifting (the ME and DE squat/dead days, and the MM bench days) but you may find that the back work might interfere with your benching. If you look at WSB, then do the majority of the back work on bench days. they do reccommend for some that extra lat work be done throughout the week. if its possible, i would look at moving the back work into the MM bench days.
also, if you didn't get the PM i sent you, check your mail. i sent you an excellent article that i came across some time ago, that breaks down the WSB method. maybe it will help you out....
 
Best of luck bro...........I was wondering though, hows your diet and are you doing this routine on the A plan or not?
 
Illuminati said:
if you are going to switch to a PL work out (i.e. WSB) and you are going to squat more of a PL style, you need more hamstring work. i would reccommend dropping the front squats (i know you love them) and put something else in place that puts more emphasis on the hamstrings, like my favorite...SLDL. also, with the ME lift, it may not be necessary to change the lift every week. i tend to do it by feel, and dont pick out the lift until i get to the gym that day.
also, i noticed that you are doing a lot of back work on your DE day. im not sure what days you plan on lifting (the ME and DE squat/dead days, and the MM bench days) but you may find that the back work might interfere with your benching. If you look at WSB, then do the majority of the back work on bench days. they do reccommend for some that extra lat work be done throughout the week. if its possible, i would look at moving the back work into the MM bench days.
also, if you didn't get the PM i sent you, check your mail. i sent you an excellent article that i came across some time ago, that breaks down the WSB method. maybe it will help you out....
Click to expand...
Thanks for that article imprinting it now..lots of good stuff

Mon: ME Squat/dead
tues: bench
wed off
thurs DE squat/dead
fri or sat bench
ive already adjusted my reg squat stance to wide..i plan to swap assistance out every feww weeks or when things get stale fronts will not always be done..i really do wish i had a GHR it just makes life so much easier to hit the whole post chain in one move..i plan on putting in some sldl, ham curls (i know those arent PL'ing moves)
i think the pullthoughs are a great post chain move not a replacement to ghr's
 
BIGDHO said:
Best of luck bro...........I was wondering though, hows your diet and are you doing this routine on the A plan or not?
Click to expand...
thnx bigd..i plan to keep to a typical bulking BB'ing diet..same as now super high pro decent amount of carbs mod fat..

my sponsor (ICN) will kick in round january :)
 
wnt2bBeast said:
thnx bigd..i plan to keep to a typical bulking BB'ing diet..same as now super high pro decent amount of carbs mod fat..

my sponsor (ICN) will kick in round january :)
Click to expand...

:chomp: :evil: :evil: Right on!! :evil: :evil: :chomp:
 
wnt2bBeast said:
Thanks for that article imprinting it now..lots of good stuff

Mon: ME Squat/dead
tues: bench
wed off
thurs DE squat/dead
fri or sat bench
ive already adjusted my reg squat stance to wide..i plan to swap assistance out every feww weeks or when things get stale fronts will not always be done..i really do wish i had a GHR it just makes life so much easier to hit the whole post chain in one move..i plan on putting in some sldl, ham curls (i know those arent PL'ing moves)
i think the pullthoughs are a great post chain move not a replacement to ghr's
Click to expand...

you might want to look at swapping the ME and DE squat/dead days. i've read artlcles by louie simmons, and he set up the programs with the ME days 72hours after the DE day, as he has found that this is the normal recovery time. the normal set up for a WSB is to do the ME squat/dead on monday, and the DE squat/dead on Friday. i checked out the link you posted for MM. i haven't gotten much into their (Metal Militia's) philosophy as to why or how they set up their bench days yet, but i am sure that they have a reason. i would look at doing the days as followed:

Mon: DE Squat/dead
tues: bench
wed off
thurs ME squat/dead
fri or sat bench

if you set up the days as above, you would keep the same timing as WSB uses. this will give you 4 days of recovery from your ME work out (trust me, you will need it) as opposed to the 3 days (how you have planned it out.) 4 days after your ME day you will get your DE squat/dead day, 72hours of rest, and then hit the ME day again.

the GHR is amazing machine. there are ways of doing it without the machine. if you have someone that you train with, or someone at the gym that will assist you, you can lie face down on the ground, have them hold your legs down at your calfs (they may have to sit on your legs) and then curl yourself up.
as far as SLDL and ham curls, they may not be PL moves, but they are excellent for assistance work to target the hams. I really like how the SLDL hit my hams.
 
not saying youre wrong but i thought most of the ME work was done similar to the way i had it set up? which is why i was thinking like that..
 
wnt2bBeast said:
i thought ME work was always done first earlier in the week and DE work was done later in the week?
Click to expand...


im not necessarily sure that this is a rule of thumb. louie did set the days up as follows:

Monday: Max Effort Squat/Dead
Wednesday: Max Effort Bench
Friday: Dynamic Effort Squat/Dead
Sunday: Dynamic Effort Bench

a lot of this has to do with rest intervals, and the fact that most PL meets are on the weekends. if you look at the rest times from ME to DE days (for both bench and Squat/Dead) there are four days between the two. DE to ME days, there are 3 days. i forget how he explained it, but the reason why Louie has the ME days in the beginning of the week, has to do with the competitions.
if you are not going to compete in PL meets, you will be fine shifting the days around, so long as you get the reccommended rest intervals.
let me see if i can find some info to back this up, and ill get it to you.
 
wnt2bBeast said:
maybe somewhere down the road id enter a comp..
thanks for the input illum..i appreciate it
Click to expand...

this is the best that i can find right now. i will look some more:

"The dynamic days are scheduled as follows:

Friday: Dynamic effort squat day
Sunday: Dynamic effort bench day

These dynamic days are to be done 72 hours after the max effort day to allow for proper recovery. The training scheme for the dynamic days begins with plenty of warm-up sets and progresses onto the work sets. For the bench press, use 8 sets of 3 reps and for the box squat use 8 sets of 2 reps. There are many reasons for this set and rep structure."

i clipped that from an article by dave tate, here is the link.
http://www.t-nation.com/findArticle.do?article=body_133per

like i said earlier...anytime bro. whenever you need anything, just ask and ill do my best to help.
 
Keep us posted on the progress wntb. Nice gains with 5x5, by the by. Do you know how much of that weight you added was muscle? Did you seem to get a great deal bigger? How was your eating in terms of cals/lb.?

Nice strength gains, by the way.
 
Tom Treutlein said:
Keep us posted on the progress wntb. Nice gains with 5x5, by the by. Do you know how much of that weight you added was muscle? Did you seem to get a great deal bigger? How was your eating in terms of cals/lb.?

Nice strength gains, by the way.
Click to expand...
thnx will do..i am delusional about my physique lol im not a small guy but i dont think im big either..people always ask me if i work out how much i bench all that crap..
as with any bulking i gained some fat just part of the gig..all i can say is i wear the same pants now that i did when i was lighter although there a pinch snugger and so you know i hate to wear anything tight..

diet was high protein 2g per lb. mod carbs and mod fats..all in all about 17xbw
 
(i've seen him. he's big. )
 
wnt2bBeast said:
lol..i was gonna use you as a reference :)
Click to expand...

be my guest.
next time someone doesn't believe i have a big ass, i'll use you as one. lol.
 
Tom Treutlein said:
Ahem...
Click to expand...
what? lol you want answers to you r questions..sorry sugarplum takes up a lot of my time on EF lol
i gain weight very easily..i ahve eaten 20xbw at times but i get tired of eating the same old foods..plus ive experimented with eating significantly less on on non training days..it dpends on your metabo..plus im a bit older than most so not everything is the same as when i was in my late teens early twenty's :)
 
Tom Treutlein said:
Ah, okay. I guess I'll still try and stick with 20xBW. Bleh.
Click to expand...
make sure you eat your way up there..dont just decide ok im bulking tomorrow i have to eat 20xBW..

if youre eating 15xbw now, or wherever you are, each week kick it up a little
 
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