Pure compound routine advice?

[Steel-Spevenburg]

For a number of reasons I'm trying to simplify my workout for time and to focus on building strength/size. I want to boil it down to the big compound lifts, but where I need advice is how to split them up so I get the most out of my routine and don't overtrain--since compound moves work more than one muscle group. Here's my initial plan for tweaking:

[a]
Flat barbell bench*
Weighted dips
Clean & press
Military press


Wide pullups
Bent over BB rows
Squats*
Deadlifts

SETS/REPS: 3x10 wk1-2, 3x8 wk3-4, 3x6 wk5-6, 3x4 wk7-8, off wk9. Increasing weight progressively
3 days/week, with one rest day in between (and off or cardio on sat/sun)
*bench will be changed up for incline bench & decline
*squats will be changed up with front squats and box squats

Have at it! What should I do different?

 

[moya]

swap squats with clean and press (or better, jerks because youre alraady pressing) .... squats and deads on the same day isnt the best idea...

 

[JDid23]

For a number of reasons I'm trying to simplify my workout for time and to focus on building strength/size. I want to boil it down to the big compound lifts, but where I need advice is how to split them up so I get the most out of my routine and don't overtrain--since compound moves work more than one muscle group. Here's my initial plan for tweaking:

[a]
Flat barbell bench*
Weighted dips
Clean & press
Military press


Wide pullups
Bent over BB rows
Squats*
Deadlifts

SETS/REPS: 3x10 wk1-2, 3x8 wk3-4, 3x6 wk5-6, 3x4 wk7-8, off wk9. Increasing weight progressively
3 days/week, with one rest day in between (and off or cardio on sat/sun)
*bench will be changed up for incline bench & decline
*squats will be changed up with front squats and box squats

Have at it! What should I do different?

BTW, my stats:
25yo, lifting for 7 years
5'8" 155lbs 10-12%bf

I agree with moya that if you have clean and jerks you don't need pressing. I would also split it up so you're doing JUST cleans and JUST military press. Also, do deadlifts and squats first as those are the exercises that are going to take the most out of you. This is also just me, but maybe swap pullups and dips because at least for me doing dips directly after bench makes it harder to do more and vise versa with pullups/rows (they're essentially working the same muscles).

 

[Steel-Spevenburg]

I agree with moya that if you have clean and jerks you don't need pressing. I would also split it up so you're doing JUST cleans and JUST military press. Also, do deadlifts and squats first as those are the exercises that are going to take the most out of you. This is also just me, but maybe swap pullups and dips because at least for me doing dips directly after bench makes it harder to do more and vise versa with pullups/rows (they're essentially working the same muscles).

REVISED:

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Clean & (split) jerk
Wide pullups
Bent over BB rows

I'm fine doing pullups & rows together, and bench & dips together. I'd rather get more of the same bodypart in on the same day so I have longer recovery time in between.

So I split up the squats and deadlifts and moved them to the front, but normally I only do my heavy leg workout 1x/week--this would have me doing legs 3x/week. That doesn't seem right?

 

[JDid23]

REVISED:

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Clean & (split) jerk
Wide pullups
Bent over BB rows

I'm fine doing pullups & rows together, and bench & dips together. I'd rather get more of the same bodypart in on the same day so I have longer recovery time in between.

So I split up the squats and deadlifts and moved them to the front, but normally I only do my heavy leg workout 1x/week--this would have me doing legs 3x/week. That doesn't seem right?

ok you know what works..... you might also want to think about switching from clean and jerk to just power clean as you already have military pressing the day before. It will also allow you to go heavier on your cleans.

 

[Steel-Spevenburg]

ok you know what works..... you might also want to think about switching from clean and jerk to just power clean as you already have military pressing the day before. It will also allow you to go heavier on your cleans.

That's true, but then I have deadlifts and power cleans back to back. Maybe I should start above the knees and do hang cleans instead?

 

[Steel-Spevenburg]

*bump*

I want to start this after work today.. any other suggestions? I changed to hang cleans on B day.

[a]
Squats*
Flat barbell bench*
Weighted dips
Military press


Deadlifts
Hang cleans
Wide pullups
Bent over BB rows

 

[SouthernLord]

I'm a big fan of Wendler's 5/3/1 for strength and size. I'm not sure of your stats and experience, but I know bblazer is having some good success with his highschool PL team following this program.

http://www.elitefitness.com/forum/weight-training-weight-lifting/5-3-1-program-647742.html

My personal favorite set up for the 5/3/1 is

A) Military
Dips 3-5 x 8-15
Chins 3-5 x 8-15
Ez bar extension 3-5 x 8-15

B) Deadlift
45 degree hyper or GHR 3-5 x 8-15
Seated calves 3-5 x 8-15
Pulldown abs 3-5 x 8-15

C) Bench
Incline DB 3-5 x 8-15
BB Rows 3-5 x 8-15
Hammer Curls 3-5 x 8-15

D) Squat
Legpress 3-5 x 8-15
Standing Calves 3-5 x 8-15
hanging abs 3-5 x 8-15

Rotate these four days over a 3 day split and follow the percentage progression for the main lifts from the thread i linked. Awesome basic program you will get results from.

 

[Steel-Spevenburg]

I'm a big fan of Wendler's 5/3/1 for strength and size. I'm not sure of your stats and experience, but I know bblazer is having some good success with his highschool PL team following this program.


My personal favorite set up for the 5/3/1 is

A) Military
Dips 3-5 x 8-15
Chins 3-5 x 8-15
Ez bar extension 3-5 x 8-15

B) Deadlift
45 degree hyper or GHR 3-5 x 8-15
Seated calves 3-5 x 8-15
Pulldown abs 3-5 x 8-15

C) Bench
Incline DB 3-5 x 8-15
BB Rows 3-5 x 8-15
Hammer Curls 3-5 x 8-15

D) Squat
Legpress 3-5 x 8-15
Standing Calves 3-5 x 8-15
hanging abs 3-5 x 8-15

Rotate these four days over a 3 day split and follow the percentage progression for the main lifts from the thread i linked. Awesome basic program you will get results from.

That looks like a kick ass workout.. I think I'll actually do something like this late summer. For right now I'm just trying to boil my workout down to a few compound moves.

 

[SouthernLord]

That looks like a kick ass workout.. I think I'll actually do something like this late summer. For right now I'm just trying to boil my workout down to a few compound moves.

That's understandable. If you have an $20 extra laying around I urge you to pick up the 5/3/1 ebook.

Elite Fitness Systems

 

[Steel-Spevenburg]

That's understandable. If you have an $20 extra laying around I urge you to pick up the 5/3/1 ebook.

Thanks for the advice, I'll check out the other posts on here too.

 

[bblazer]

The workout that SL posted is pretty close to what I have been using to train my lifters. The only variants are with a few of the assistance exercises that I tailor to fit the individual weaknesses of each lifter. The 531 is really a great program.

B-

 

[Steel-Spevenburg]

*Shameless bump*

I've been sticking to my workout as such:

A day PUSH
Squats (up to 245lbs from 185lbs)
Bench (up to 195 from 155)
Dips (up to 3x19 from 3x13)
Military press (up to 95 from 65)

B day PULL
Hang cleans (up to 110 from 65 lol)
Deadlifts (up to 165 from 115)
BB rows (up to 140 from 85)
Pullups (up to 3x11 from 3x8)

Started on 2/9 @ 10 reps (3 sets)
Currently on last day of 6 reps

I have gone up pretty significantly in almost all my pull exercises, which I'm happy with. I also feel like I've made MAJOR progress with my back and legs. I'm 5'8 and currently up to 153lbs from 146lbs when I started this routine (up 7lbs). It's mostly lean but I feel like I've gotten a little cheeky so I'm going to cut back a little on the carbs and start doing HIIT twice a week. My diet is pretty simple and breaks down to be about 45/35/20 (P/C/F).

Just thought I'd share my progress! Pretty happy about it right now. If anyone wants any more details let me know.

 

[JDid23]

that's awesome progress dude! I am willing to bet my left nut you can deadlift more than 165 pounds. Also, how far down are you squatting?

You should definitely try dips and pullups weighted. I think you'll see a lot better progress this wya.

 

[Steel-Spevenburg]

that's awesome progress dude! I am willing to bet my left nut you can deadlift more than 165 pounds. Also, how far down are you squatting?

I've been flirting with the idea too, but last time I tried to ramp up on my deadlifts too quickly I got dizzy and almost passed out haha. Just trying to graduate slowly on deadlifts since I neglected them so much in the past. And I squat till my thighs are about parallel. Could probably go a little lower but lack the flexibility.

You should definitely try dips and pullups weighted. I think you'll see a lot better progress this wya.

You're definitely right. I used to have a workout partner and would have him put a 25 on my legs when I did dips, but I think I need to just bite the bullet and get a pullup belt.

 

[JDid23]

I've been flirting with the idea too, but last time I tried to ramp up on my deadlifts too quickly I got dizzy and almost passed out haha. Just trying to graduate slowly on deadlifts since I neglected them so much in the past. And I squat till my thighs are about parallel. Could probably go a little lower but lack the flexibility.



You're definitely right. I used to have a workout partner and would have him put a 25 on my legs when I did dips, but I think I need to just bite the bullet and get a pullup belt.

does 160 feel hard for deads? Typically deads are people's highest lift. I agree with gradual progression, but if you're benching, squatting, and only 25 lbs away from rowing what you deadlift, i think you can deadlift a lot more. Maybe it's a form issue, or then again maybe it's what you said about neglecting them.

For squats, it's very debatable but i think the general concensus is to go as low as you can without sacrificing your form (back rounding, etc.)

Yeah man. I just started weighted pullups (nothing impressive) and today after 3 sets and minimal rest, i got my PR with my bodyweight. Being able to do 3x11 on pullups is great- i think you'll be able to do them very well weighted.

 

[Steel-Spevenburg]

does 160 feel hard for deads? Typically deads are people's highest lift. I agree with gradual progression, but if you're benching, squatting, and only 25 lbs away from rowing what you deadlift, i think you can deadlift a lot more. Maybe it's a form issue, or then again maybe it's what you said about neglecting them.

I feel like I have really good form actually for squats and deads, and 160 doesn't kill me but I have been going up 5-10lbs every time I do them so I should be caught up in the near future. Maybe a few more 10lb bumps.

For squats, it's very debatable but i think the general concensus is to go as low as you can without sacrificing your form (back rounding, etc.)

Yeah man. I just started weighted pullups (nothing impressive) and today after 3 sets and minimal rest, i got my PR with my bodyweight. Being able to do 3x11 on pullups is great- i think you'll be able to do them very well weighted.

Yeah and weighted dips too I know are huge for busting through plateaus. Good work on the PR, hopefully I'll follow suit soon.

 

[Tblock1]

I would bump at least 10 pounds a week for deads for a while, bro when I was squatting 245 for reps I was doing 300 for reps on deads.

 

[Steel-Spevenburg]

Solid advice guys. I definitely see that my deads are behind. But as far as ramping up the weight, I'm going to stick to my guns here. I'm still just way more comfortable squatting heavy than I am deadlifting heavy so I'll keep progressing slowly.

 

[JDid23]

yeah good idea. Only you know what you're capable of lifting.