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Trying Something New, take a look

Lee

Lee

New member
Been reading a lot lately on here and other various sites and articles. I like the ideaology behind 5x5 and 3x5, but I also like HST style ideaology as well. So for the next couple of weeks, maybe longer, I'm going to try a high intensity 5x5/HST to see where it takes me. Hopefully it'll help me break a few plateaus I'm at right now.

A weekly schedule will look something like this.


Day 1:
Flat BB Bench - 5x5 ramp sets
Incline DB Press - 3x10
Close Grip Bench - 3x5 heavy sets
Skull Crushers - 3x10
Dips (assisted if needed) - 3x10
Incline Flyes - 5x5 heavy sets
Tricep Kicks - 3x10

Day 2:
Sumo Deadlift - 5x5 heavy sets
Bent Over Rows - 3x10
Shrugs - 3x5 heavy sets
DB Preachers - 3x10
DB Rows - 3x10
Incline Curls - 5x5

Day 3:
Squats - 5x5 heavy sets
Front shoulder raises - 3x10
Leg Press - 3x10
Side shoulder raises - 3x10
Hack Squat - 3x5 heavy sets
Reverse Flyes - 3x10


Rinse and repeat. Not all workouts are in a row, I'll take a day off inbetween. Thats why I didn't use specific days. I'll let you guys know how it goes. If I see absolutely no strength diffence in two weeks I'll probably drop it, or possibly give it one more week.
 
pm me LEE and I will give you my super routine

you cant tell anyone though :)
 
Last edited:
I like the idea. I've been thinking something similar just as a theorectical idea not in terms of actually applying it myself.
Westside barbell uses a roughly comparable template: Max out or dynamic work first followed by 'assistance'- an exercise designed to strengthen the target lift, followed by repetition work on key areas which is designed to add size.
Of course most people here don't focus on powerlifting goals which lead me to think about weight trainers who may want to improve their symmetrical mass as well as bodybuilders who wish to increase strength. 5x5 followed by rep work, or HST as Lee has it, seems an interesting idea.

As far as volume goes, I wouldn't say offhand that there is too much. For a beginner, definately. But I don't know for sure your experience, level of fitness, and recovery abilities. You may easily be up to the task. You could also start off with a barebones program and work up to your desired level by doing that dreaded GPP on your off days instead of cardio. Something that will increase your level of athletic conditioning. It's all good, just as long as you don't burn yourself out at the beginning due to overwork.

I hope you keep us posted on your results.
 
My whole idea behind this was to have a high volume workout that targeted main muscle groups with base lifts, accompanied by complimentary lifts. I do believe that working a muscle in 2 different ways per workout would result in both strength and mass gains.
 
Lee said:
My whole idea behind this was to have a high volume workout that targeted main muscle groups with base lifts, accompanied by complimentary lifts. I do believe that working a muscle in 2 different ways per workout would result in both strength and mass gains.
Click to expand...

pm if you want an old three day old school program I whipped up a while back.
 
Lee said:
My whole idea behind this was to have a high volume workout that targeted main muscle groups with base lifts, accompanied by complimentary lifts. I do believe that working a muscle in 2 different ways per workout would result in both strength and mass gains.
Click to expand...

My boyfriend and I started this back in May and it's worked out great for us
 
I was gonna post something routine-wise, but just PM Shadow, as what I would have suggested is probably very similar to his 3/day old school program.

You stuffed 10lbs of shit into a 5lb bag on each of those days, lol.....right now I'd worry about getting really good at a few movements for the shoulder girdle, legs, and back.....with your height and frame you can be a monster, just focus on training movements and getting good at them, and don't worry so much about 'bodyparts', take quality over quantity in terms of number of exercises, and if you want volume, think in terms of pounding what counts, instead of spreading it out over a million exercises, most of which are useless (kickbacks, lol).

Post a journal when you get set though, I'd like to follow along.
 
thanks guys, i got some reading to do and some decisions. i like the looks of both Omegas and Shadows routines. might have to give em both a shot over the next couple of months and see what works for me.
 
Lee said:
thanks guys, i got some reading to do and some decisions. i like the looks of both Omegas and Shadows routines. might have to give em both a shot over the next couple of months and see what works for me.
Click to expand...
it'd be nice if you could post up the routine shadow PM'ed you
 
Thats a great routine.....are the 20-reppers on Wed done conventional?

Lee, I'd really consider giving that a go if I were you......with your height/frame, you'd be a 300lb monster.
 
BiggT said:
Thats a great routine.....are the 20-reppers on Wed done conventional?

Lee, I'd really consider giving that a go if I were you......with your height/frame, you'd be a 300lb monster.
Click to expand...


Yessir......most did conventional on the program - a couple did sumo.


20 or so guys did this program - average gains were just over 1.25 pounds per week, with 80% being LBM for the 6 weeks.
 
ill stick with the one that Omega gave me for now, but ill definately give that a shot in the future. im still young so i got some room to play around with different routine :D
 
Lee said:
ill stick with the one that Omega gave me for now:D
Click to expand...

:rainbow:
:artist:

really make those workouts count bro
the Split is the best of all worlds
focus on the higher end of reps, but really hit it hard

I would not have given that routine to you unless I knew your were ready for Jedi training......
 
Good luck, brother....start a journal too.....and yeah you're young.....but don't 'play around'.....if there is one thing echoed by 30-40 some year old guys who learned how to train a litle later in life, it is that wished they didn't putz around looking for the golden program when they were young and had sky high natural test.....Shadow's routine will get you big and strong and it also actively teaches training theory and why you do what you do, if I can make one last play that you strongly consider it, I will, lol......Just remember that all any routine is, is a way to organize what you do to foster progression of lifts, none of them are perfect, just hopefully as close to perfect as they can be for a given period of time for a given trainee.
 
yea my back day yesterday was freakin intense. took really short breaks between sets and different lifts. it was hittin my lungs really hard, which i need, cuz my endurance is lacking. cant wait for chest day.
 
BiggT said:
Good luck, brother....start a journal too.....and yeah you're young.....but don't 'play around'.....if there is one thing echoed by 30-40 some year old guys who learned how to train a litle later in life, it is that wished they didn't putz around looking for the golden program when they were young and had sky high natural test.....Shadow's routine will get you big and strong and it also actively teaches training theory and why you do what you do, if I can make one last play that you strongly consider it, I will, lol......Just remember that all any routine is, is a way to organize what you do to foster progression of lifts, none of them are perfect, just hopefully as close to perfect as they can be for a given period of time for a given trainee.
Click to expand...


Yep...good luck - train hard.


REMEMBER - and I say this all the time but for some reason it gets lost:

Every day is kidney day
 
Lee said:
yea my back day yesterday was freakin intense. took really short breaks between sets and different lifts. it was hittin my lungs really hard, which i need, cuz my endurance is lacking. cant wait for chest day.
Click to expand...
just something that occurred to me when you mentioned "intense"... echoed in this article:
http://www.higher-faster-sports.com/trainingphilosophy.html
scroll down a bit to where he talks about intensity... i'm not sure what you define as intense, maybe you use the same definition - if so that's good. :)
 
All I gotta say is that anything that doesnt bring up your numbers in the big lifts is a waste of time. Can't build a house on a foundation of sand, and like biggT says you'll look back in 10 years and wonder what the fuck happened if you spend your 20's 'pumping' and 'blasting' instead of getting brutally strong... and high volume is the best way to ensure you stay where you are strength wise
 
Tweakle said:
All I gotta say is that anything that doesnt bring up your numbers in the big lifts is a waste of time. Can't build a house on a foundation of sand, and like biggT says you'll look back in 10 years and wonder what the fuck happened if you spend your 20's 'pumping' and 'blasting' instead of getting brutally strong... and high volume is the best way to ensure you stay where you are strength wise
Click to expand...

The most knowledgeable bros have spoken - I swear by what Buggt says as I am 30 and have been lifting for 10 years and can only squat 350 lbs and bench 200. I am 5'11 and should be WAY stronger - if I only would have.....
 
Werd to the above - strength and size are related.

I was perusing an old notebook of mine and happened across some measurements I took in November '04. Of all my lifts, squats have taken by far the biggest jump since then. It just so happens that my leg size has increased MUCH more than the rest of my body - to the tune of three and a half inches (25" to 28.5").

Eat + get strong (on squats/presses/pulls, not kickbacks/curls/raises) = get big. Don't overcomplicate it, and don't stray from this fundamental truth. I mean, just look at BiggT's and Tweakle's avatars - what else do you need? ;)
 
thanks for all the replies guys. tough decision but i gotta do whats best for me. and since i respect all your opinions so much, im gonna give shadows routine a go. one thing im thinking though is instead of the monday, wednesday, friday thing, ill just go every other day. would that be ok? or do i need the 2 days off in a row?
 
Guinness5.0 said:
You could go EOD. Just dial it back if it becomes too much.
Click to expand...

Did you see the progam I sent him??

Going EOD is without taking weekends off is suicide.


Lee - do the program as listed with planned days off or dont bother - you will NOT recover
 
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