Routine

[anthrax]

I am no PLer (no BBer either, somewhere in-between) but I want to get stronger

I want to try this routine :

For 4-6 weeks:
4 days / week
2 upper + 2 lower body WO
High intensity, low reps / set
sets of 2-5 reps
Very close to failure of the last set
ie 5 exercises 6 sets of 3


For 1-2 weeks:
4 days / week
2 upper + 2 lower body WO
Low/moderate intensity, high reps / set
sets of 10-15 reps
No failure
ie 5 exercises 5 sets of 12

For both : around 60-75 minutes WO
and 1 to 1min30 rest between sets

as for the exercises : Bak and front squat, DLs, GHR for lower body
Decline DB press for chest
BB rows, T-Bar, seated rows for back
Military press for shoulders
Weighted chin-ups for bis and back
and that's about all

What do you think ?

 

[Devastation]

i think you are limiting yourself to too few exercises for one. variety is essential to getting stronger. how long have you been lifting bro? would you consider yourself an intermediate lifter? do you work out for your own personal satisfaction? i think you could take things up a notch with this routine. i'm a bit confused on the 6 sets of 3 also. sounds like the amount of volume could be too taxing. maybe go into a bit more detail

 

[H_T_]

i liked your choices for exercises, keep plugging away.

 

[anthrax]

I have more than 5 years of training behind me, though most of them were pretty much useless since I've always worked out (and still do) in commercial gyms w/ dickheads doing curls doing curls in the squat rack

In fact I'm doing some other exercises : box squat, leg curls, calves, rotator cuff stuff but the ones I mentioned in my previous posts are my main movements

the volume may seem a bit too much, but
I almost nver go to failure
I don't feel totally fried after my WO
Some injuries prevent me from doing singles

 

[wnt2bBeast]

right out each workout if you dont mind..im not grasping what your saying..I agree with Dev as well variety is key..

also you dont have to max or do singles, heavy triples and sets of 5 will build strength as well..

I would really throw some GM's in there..arched back and pin suspended GM's are a great exercise..these can be done for reps you dont have to hit a heavy single..

Box squats have been like gold for me
Tricep work? boards, CG, etc

 

[anthrax]

Day 1 :
Back squat
Lying leg curls
Front squat
GHR
calves

Day2:
BB rows
T-Bar
Bird (rear delt)
Weighted chins
rot cuff

Day3:
Box squat
leg curls
DL / SLDL
GHR
calves


Day4:
Decline DB press
Seated rows
flies
Military press
CG press
rot cuff

May vary from week to week

 

[Devastation]

anthrax if you have access to a ghr, ditch the lying leg curls. they're completely worthless for strengthening your posterier chain

 

[wnt2bBeast]

i agree with dev..if you have a GHR you dont need to do leg curls

Day 1: i would rotate reg squats and front squats dont do bothe in te same w/o maybe do one for 2 weeks then switch to the other
add some arched back GM's in there ..you dont need to max on them sets of 6-10 will be fine

also im assuming your training your core? ab pull downs hanging leg raises decline sits

are you going to be doing box squats for reps, speed work, or max work? if youre hitting squats hard on day 1 i would use box squats more for speed work

 

[Chambewy20]

Do you plan on doing any bench work? Do your shoulders bother you?

For lower body, we kinda do some type of Good Morning - Squat - Deadlift variations on ME days. Arched back GM's for 2 weeks, Band Box Squats 2 Weeks, Partial Deads or Romanians for 2 weeks, something like that. We always use a narrow stance because our hips get fried on DE day.

As a supplemental exercise on ME days, we do Zerchers, Romanians, Straight Legged Deadlifts.

We also throw in some speed pulls dependant upon how beat we feel and what exercise we are doing.

Keep on your posterior chain and your glutes and hamstrings, they will help you tremendously.

 

[anthrax]

Great pieces of advice here
thanks guys

Devastation,
I don't have access to a GHR machine so I do GHR on the floor, with my calves "under" a fully loaded bar and going from vertical to almost touching the floor with my head

wnt2bBeast, GMs are the only exercises that I'm a bit afraid to do after I injured my back a few years ago (the surgeon I saw then strongly advise me against such movements and told me that I could hardly avoid back surgery - Even though I didn't follow what he said I can feel some lower back pain while doing GMs and I don't want to play with my back safety)

Chambewy20, I stopped doing bench press after I screwed my rotator cuff
I can no longer do inclines and even though I could do bench press with lighter weights I'd rather use DB (decline or flat) and from time to time floor press