routine change ;)

[leatherface]

Ok, school is starting up next week so now i can lift what im supposed to lift, when im supposed to lift it . Anyhow, i changed my modified 5x5 up and here it is. Any suggestions/coments? Anything at all is appreciated Thanks alot guys!



Week 1

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Back/Oly lifts/Abs
Friday - Chest/Bis/Grip

Monday - same 4x5 weight as last week
Standing Overhead Press 4x5 3 min rest
Seated Overhead Press *speed 6 x 3 45s rest
Front/Side/Bent Raise 1 x 10
Close Grip Bench 4x5 3 min rest
JM Press 2 x 7 2 min rest
Tricep Kickback 1 x 12
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats 4x5 5 min rest /superset with plyos
ATF Squats 2 x 3 /superset with plyos 4 min rest
Speed Squat 3 x 2
Glute Ham Raise w/ 3 dif. angles 3 x 8 2 min rest
Leg Curl 1 x 8

Thursday -
Deadlift 4x5 4 min rest
Hang Snatches work to 3RM
Bent Barbell Rows 2x10 2 min rest
4-6 sets of Ab stuff


Friday -
Flat Bench 4x5 3 min rest
Speed Bench + mini’s 4x3
3board press 2x6 2 min rest
Ez-Curl 3 x 5 3 min rest
Concentration Curls 2 x 8 2 min rest
Wrist Roller 1 x 1(up and down)
2-4sets of Grip work

 

[leatherface]

Another thing I wanted to comment on. My 3 board press is almost the same as my regular bench! I'm not sure exactly what this means, maybe I have really strong lats compared to my Tri's or something, I dont know. I can probably max out 10 more lbs at the most on a 3board press than i can on regular benching, PL style.

 

[beefyin]

switch the dead workout to fri and speed overhead press with
heavy bench and speed bench with heavy ohp

 

[leatherface]

Thanks beefyin , so like this?

Monday - Shoulders/Tris/Abs/grip
Tuesday - Quads/Hams/lower plyos
Thursday - Chest/Bis/Grip
Friday - Back/Oly lifts/Abs


Monday -
Standing Overhead Press 4x5 3 min rest
Speed Bench + mini’s 4x3
Front/Side/Bent Raise 1 x 10
Close Grip Bench 4x5 3 min rest
JM Press 2 x 7 2 min rest
Tricep Kickback 1 x 12
4-6 Sets of Ab stuff/superset with grip work


Tuesday -
Squats 4x5 5 min rest /superset with plyos
ATF Squats 2 x 3 /superset with plyos 4 min rest
Speed Squat 3 x 2
Glute Ham Raise w/ 3 dif. angles 3 x 8 2 min rest
Leg Curl 1 x 8

Thursday -
Flat Bench 4x5 3 min rest
Seated Overhead Press *speed 6 x 3 45s rest
3board press 2x6 2 min rest
Ez-Curl 3 x 5 3 min rest
Concentration Curls 2 x 8 2 min rest
Wrist Roller 1 x 1(up and down)
4-6 sets of Ab stuff

Friday -
Deadlift 4x5 4 min rest
Hang Snatches work to 3RM
Bent Barbell Rows 2x10 2 min rest
2-4 sets of grip work


How is that looking man?

 

[leatherface]

Ok, gotta start monday, so any last comments, or is the last routine posted look good ?

 

[leatherface]

Ok, ill take that as a good to go then ill try to post how this routien goes