Trying to come up with a new routine

[Mike_Rojas]

I'm trying to come up with a new routine that I can stick to. This is what I came up with. Please let me know what you think:

Monday:
Bench 5x5
Barbell Rows 5x5
Box Squat 5x5

Wednesday:
Clean and Press 5x5
Chins 5x5
Good Mornings 5x5

Friday:
Board Press 5x5
snatch grip deadlift 5x5
zercher squats 5x5


It's similar to Bill Starr's old routines. I'm training to get bigger and stronger, not necessarily powerlifting. I think I'm hitting everything pretty well. What do you think?

Edit: The 5x5 is not with a fixed weight.. it's increasing every set so only the last 2 are near failure. Example: 225x5, 250x5, 275x5, 300x5, 325x5. One week a month I will lower the weights for a "deload" period.

 

[Mike_Rojas]

If it's all wrong let me know

 

[shwaym]

i think that any sets over 2 or 3 per exercise just burn calories and dont promote any more growth, as long as the first 2 or 3 sets are taken to failure.
although i do like some rotines that work the entire body more than once a week,
i would add a set or 2 of bieps on friday
and do the same # of sets just w different exercises like on friday do snatch grip deadlift x3 and rack pulls x2 etc.

 

[PolishHammer1977]

That would destroy me. I remember running the 5X5 and after the initial 5X5 I was half spent!

Not to sound redundant but.......

what are you goals for this?

What weaknesses are you brining up by doing this?

Where is the focus?

 

[Mike_Rojas]

I should have clarified some things. The 5x5 is not with a fixed weight.. it's increasing every set so only the last 2 are near failure. Example: 225x5, 250x5, 275x5, 300x5, 325x5. One week a month I will lower the weights for a "deload" period.

What are you goals for this? Increased size and strength, improvement of weaknesses.

What weaknesses are you brining up by doing this? Hips (box squats), erectors (good mornings, dl's), hams (box squats, good mornings, dl's), triceps/lockout power (board presses), core stability (zerchers). I chose snatch grip deadlifts because they force me lower to the ground and really hit the hams.

Where is the focus? I wanted a simple routine I could stick to that improves overall strength and size while addressing my weaknesses.

I recently tried a WSB type routine, but my joints were constantly hurting. This routine is a hybrid of sorts.

On the surface it looks like my lower back will get hit too often, but I think Olympic lifters do full body workouts several times a week.

This is a work in progress, so I'm open to suggestions. If I'm way off base let me know .

 

[from zero]

That looks similar to the Old School program. Maybe check out that sticky?

 

[AgainstAllOdds]

i think that any sets over 2 or 3 per exercise just burn calories and dont promote any more growth, as long as the first 2 or 3 sets are taken to failure.
although i do like some rotines that work the entire body more than once a week,
i would add a set or 2 of bieps on friday
and do the same # of sets just w different exercises like on friday do snatch grip deadlift x3 and rack pulls x2 etc.

Training every set to failure would not be wise, in my opinion.

 

[Mike_Rojas]

That looks similar to the Old School program. Maybe check out that sticky?

Yes, it's very similar. I have some problems with the old-school program:

- I don't like 20 rep deadlifts (my form goes to hell)
- Heavy dips hurt my elbows
- I'd rather spend the energy on compound movements than curls.
- I think good mornings are better than stiff leg deads.
- I need to work on box squats until I can sit back properly.

I'm not knocking the old school program, I just know I personally need different movements.

 

[P-DOG]

"I should have clarified some things. The 5x5 is not with a fixed weight.. it's increasing every set so only the last 2 are near failure. Example: 225x5, 250x5, 275x5, 300x5, 325x5"

traditionally the 5x5 is designed to be used with a fixed weight throughoit the 5 sets. that is how you get stronger. you start with a weight that you can handle 5times, you should not be able to complete the entire 5 sets. you continue to train at this weight until you can do it all 5 times then you increase weight and start over. the general rule is that if you cannot perform 14 total reps then it is too heavy. your first day with a particular weight should look something like this: 275x5, 275x5, 275x4, 275x3, 275x2.

 

[Mike_Rojas]

your first day with a particular weight should look something like this: 275x5, 275x5, 275x4, 275x3, 275x2.

I've burned out doing that in the past.

Needsize's sticky has you start off 5x5 with a weight you can do 5 reps with in ALL the sets and add a little weight every week.

The method I'm thinking of using (with increasing weight each set) has been done in the past by guys like Reg Park and strength coach Bill Starr.

 

[MrTrap]

Mike, it looks like a lot for the low back. Olympic lifters aren't doing much eccentric work and they aren't trying to go as heavy as possible every time. But if you take off a week a month like you say it might work. Just maybe think about priorities. It is hard to fix everything at once.

Have you considered putting all the presses on one day, all the pulls another day? Harder days but maybe give a little more recovery.

Day 1. Box squat, GM, zercher
Day 2. clean& Press, bench, board press
Day 3. deads, rows, chins

Traps

 

[PolishHammer1977]

Ok. The idea is solid. I see that you are looking to improve in all areas. Good. We have to find a way so that you are going to be able to handle the load. The above listed program is too much my man for me to recommend to you or anyone.

How about a push/pull/oly split?.........

 

[Mike_Rojas]

Thanks for your input, ph77. Back to the drawing board .

MrTrap: I've done the "hit each body part once a week" training before, but I find I grow faster with more frequency.

 

[PolishHammer1977]

Thanks for your input, ph77. Back to the drawing board .

Concentrate on the basics Mike. You are new to the weight game and you can really make those compound gains. Push and pull would be awesome for you. Add a third day for olympic training too!

Challenege yourself.

 

[P-DOG]

5x5 is very intense and you can get burnt quick. i would try only two exercises per session, on a 4 day split something like this:

-vertical push/pull

-quad dominant

-horizontal push/pull

-hip dominant

 

[Zander1983]

-vertical push/pull

-quad dominant

-horizontal push/pull

-hip dominant

That is my favourite split

 

[needsize]

I like the basic, heavy compound lifts approach. The only thing I would change for myself would be some direct arm work