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Old-School 3 day per week thread....

  • Thread starter Thread starter The Shadow
  • Start date Start date
UPDATE:

weight finally went up, 192 from 188

bench 250x5
squat 315x3
military 170x5 (needed a little help)
not doing deads this wk since my back is feeling little weird
 
Im trying this, startin in a few weeks, here is the split i got from old man WODIN:

Day 1
Bench - Flat
Dead Lifts
Leg Press
Tri Press
Standing Curls

Day 2
Bench - Incline
Pull Downs
Squats / Calf Raises (Superseted)
Tri Pull Overs
Seated Curls

Day3
Bench - Db Press
Bent Over Rows
SL DL
Nose Crushers
Preachers Curls

Usually 5 to 6 sets 15 reps down to 6 or 4. Up the weight to 90% of 1 rep max.

Also light cardio and ab work on tuesday and thursday.

Comments?
 
UPDATE:

Added 10 of solid muscle since start of program
241#, bf% down 1.5%

Squat - 270 x 10 x 2
Deads- 300 x 10 x 2
Bench - 225 x 6 x 3
Press - 140 x 10 x 2
Bent Rows - 175 x10 x 2
Curls - 75 x 10 x 2

Thanks Cornholio!
 
UPDATE:

Weight dropped a bit to 190 but strength still going up?

Bench 255x5
Squats 320x4

Starting to do ATF squats to get some new growth at high reps
 
That is not suprising a lot of folks might drop a little fat after the body has begun to adapt to the routine
 
Cornholio, none of my bodyparts are overtrained seeing as how I haven't had the chance to train regularly for about a month, so do you think more work should be added in for my weak points like triceps? They are something I want to improve drastically.
 
Last question 'fore I go to sleep..Does it matter how deep the squats are done? I've been thinking about maybe 2 days a week of a few inches under parallel and 1 day ass to the grass, or vice versa. People who have tried this program I'd be interested to know what you did.
 
I am starting today, i am going to weigh myself before I hit the gym as well, I may make an exersice change here or there, but the reps and sets are staying the same. I may also do one or two sessions of cardio per week.
 
Mondays workout went well, only one problem, i went to light on every exercise, oh well, hopefully on Wed the weights will be more on point.
 
That's normal and a good thing - it purposefully allows a break-in week.
 
I feel preety good, my lower back is a little sore, but it was when I did the workout yesterday casue I went a litte crazy on deads last week. my shoulders are a little stiff too.

I have a good feeling about this program, i can't wait to see what the results are on it.

I am 220lbs right now(i think I am heavier) on my home scale as of last night post workout, and plan on weighing myself one per week to chart the progress.

I have my cousin doign this program with me as well, but i am making sure he is going a littel on the light side and not pushing it too hard because this is only his third month of lifting and still getting used to everything.
 
ok i'm done with the routine, i gained about 20-25 lbs on both my squats, bench, deads as well as gains in all my others in about 5-6 wks so i'm fairly happy i just wish i woulda gained more weight...basically stayed the same the whole way throughout, i'm gonna try needsizes lifting routine for a few wks now
 
Kunta - nioce job - very solid improvements - just try to up the calories for ns's program
 
i will definately try this program next week...i saw a couple alterations to the program so i dont know which one to use...anybody wanna help me design it? and i saw throughout the program to switch to stl deads on certain days, etc...wanna help me out with that too please?
 
Last edited:
Monday

Deadlifts 1 max set of 20. - stiff legged
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20 - bent knee
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday
 
on what day are deadlifts done light, or are they both w/ weights to failure?
 
Well the stiff ones are considered the light ones eben though you do 20 repas with the regular variety.
 
alright, thanks...

im getting some creatine and some mrp this week..some stuff that has like 55g/protein and like 900 cals per serving

should be VERY interesting to see how much mass i gain..last time i tried creatine alone i gained like 30 lbs and kept about 25...but a bit of that was fat :(
 
Last edited:
Off to the gym in about an hour, wish me luck I am hoping to do 225lbs on bench for 5*5, if I only had shorter arms.
 
Overall the workout went very well. The rows were right on in weight, bench with 225lbs I got 5,4,5,4,4. So I am happy on that one considering I haven't done flat barbell bench in months. I just don't think its a very good exersice for chest, but every once and a while I include it.

I went with 205lbs on the one set of deads, that was a real bitch. My back and legs could have gone heavier but the grip could not, hopefully it will be rady for my increase next week. :D


How did your's go Jeremy, or have you not started it yet?
 
for me lets say i was doing bench at 255 for 5 i would do this 185, 205, 225, 250, 255....the next wk I'd switch up to doing 3 reps so i would do 185,225,245,265,270....the next time i'd do these i'd bump up the weight on the last 2 sets by 5 lbs
 
I have not started yet...i will monday. I'll have a bucket of heavy MRP and some creatine...so size gain should be good..probably wont do any justice for my stretch marks though. oh well, they're just signs of growth, right? ;)
 
Yep...first two are heavier warm-ups...three sets all out - SAME weight - when you can hit target reps for ALL sets - increase on next wo
 
OHHH, well I will switch it Today, then. I have done 5 heavy sets of 5 before so I assumed that was what we were doing.
 
That's ok in the beginning but over training will creep in if you don't back it down - expect 1.5-2 pounds per week gained if diet is fairly good.
 
Cornholio,

Great post.

I'm going to start this program in a month or so. What supplements do you recommend, in order of importance please for those of us with limited budgets, while doing this workout?
 
Well, yes. Thanks. :)

I plan on eating a lot.

And I'll be diligently ingesting my whey and other proteins. And creatine. And glutamine. If I can afford them.

But, in addition to that?
 
Could one of you guys repost the routine for me? The latest one? I am using dumbells instead of barbell for benching-anyone else doing that?. I only used the 85pounders today but I like dumbells better. Damn, todays workout was brutal...my back is killing me. I feel like I got beat down by Chewbacca. Great workout!
 
I'm doing the routine that is on page 1 except for I always do the squats first on mondays and fridays, and I do bench first on wednesday.
 
asiansINC said:
Cornholio,

Great post.

I'm going to start this program in a month or so. What supplements do you recommend, in order of importance please for those of us with limited budgets, while doing this workout?
Click to expand...

Real food.

Lots of it.


Eat 20x bodyweight in food.

Eat fast food,etc - just watch the simple sugars and toy wil grow.

Creatine - must have
Multi Vit/mineral - must have
Whey protein - must have - especially right after training

...really that is about it.

Mske sure you are getting enough healthy fats - eggs, peanut butter etc....flax oil is a great supplenets as well.
 
up for Bootyshaker......scan thur the first few replies and most questions will be covered there.

pm if you need anything.

Again...congrats!!!!!
 
hey i posted this in a new thread but decided to delete it and reply in this one.
ive been unbelievably frustrated with my physique/training recently and since i havent missed a workout in almost a year i figured it wouldnt hurt to take a week or so off from training to kinda find my groove again. i couldnt sleep tonight and decided to peruse the training board as i began thinking that maybe its time to drastically change my routing.

i stumbled across a post that mentioned cornholios program and followed a few links to finally get to the good stuff, which included of course this thread. i read all about it for a while and about all the members who have tried it. ive decided this is what im going to do starting next week. its really hard for me as my volume has been pretty high and this will be somewhat less, playing with me mentally.

im wondering if anyone can give us some more recent updates on gains and breakthroughs on both the scale and in the gym from the use of conrholios program. im getting really excited to do it, i think maybe itll work for me.

thanks a lot.
 
good deal.....great for workout intensity- the 20 reppers will spur you to do weights and reps you never thought possible
 
MrMuscle said:
Im trying this, startin in a few weeks, here is the split i got from old man WODIN:

Day 1
Bench - Flat
Dead Lifts
Leg Press
Tri Press
Standing Curls

Day 2
Bench - Incline
Pull Downs
Squats / Calf Raises (Superseted)
Tri Pull Overs
Seated Curls

Day3
Bench - Db Press
Bent Over Rows
SL DL
Nose Crushers
Preachers Curls

Usually 5 to 6 sets 15 reps down to 6 or 4. Up the weight to 90% of 1 rep max.

Also light cardio and ab work on tuesday and thursday.

Comments?
Click to expand...



I LIKE IT!
 
do what you wish but a normal person can't bench 3x per week...Wodin is a genetic freak
 
Bump for sticky also. Heard about Cornholio's routine from many people. I think it should be up on the top with the other routines. Mods?
 
uhhhhhhhhhhh, all i can say is 20x315 deadlifts sucks, but this got me big the first time i dedicated myzself to bodybuilding. i belived a 3 days out of 5 days off routine for an on-cyle person will gain me much mass will work, and i will report to you guys
 
Long time lurker...first few times posting here: Hey was wondering if anyone could help me find my optimal three day split...The only days I can work out are: Wed, Thurs, Sat and Sun...and honestly I cannot work out on the other days...especially with school, work, commuting to and from Manhattan...I wont be able to...this work out seems optimal...focus on intensity, and less time in the gym, with my hectic sched this term, it should work well, but i cannot do a Mon, Wed, Fri...or anything resembling it...would be it possible to do Wed, Thurs, Sat? Or something like that...i know not having that rest day in between might be detrimental...what do you think? Thanks in advance-
-Matt
 
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