View Full Version : need a new routine
I'm probably gonna get a whole load of shit for this, but my interest in lifting has been dwindling the last few weeks, I'm bored. I dread every workout.
I need something new!!! I want to try something different instead of the usual deadlift + assistance, squat + assistance, bench + assistance thing.
I'm thinking about swapping assistance exercises to different days... would this work?
I want more focus on military pressing also, I want to build huge powerful shoulders. I also want front squats and t-bar rows (instead of chins) in there somewhere.
Anyone got a routine they could suggest to me?
You still going to your meet?
I'm not sure at the moment.
I paid my membership to the BWLA but they are pissing me around, they haven't replied to my emails in over a month and they haven't given me any of my membership info.
I toyed with the idea of doing this:
1.
2 ME lower exercises. 3RM on 1st and 5RM on 2nd.
Core.
2.
2 5x5 upper exericses. +1 3x8.
Cuff work.
3.
2 5x5 lower exercises. +1 3x8
Grip.
4.
2 ME upper exercises. 3RM on 1st and 5RM on 2nd.
Core.
I am the last person that deserves to tell you this, but try and stick at something as long as you can. You've gotten good results recently. Why? Because the routien you followed works.
EDIT: SOG had a great quote a while back. Can't remember it, but it was along the lines of 'persistence'.
Man of Steel
04-01-2005, 00:30
Keep the same structure but switch the assistance exercises every month or so to give you something new to look forward to. I'm doing a boring looking routine but it's quick, simple and still interesting every workout. You wouldn't get bored with Westside.
I'm not sure at the moment.
I paid my membership to the BWLA but they are pissing me around, they haven't replied to my emails in over a month and they haven't given me any of my membership info.
I see.
I dont understand the concept of being bored with a routine, it's never happened.
Have your goals changed at all? What is your current routine (is it the one I said was sh1t?).
My goals are the same as they were... to be huge. The only thing that has changed is I want to do more/more intense overhead work.
I was going to say maybe I should have some time off, but then I only had a week off about 4 weeks ago.
Here it is:
day 1:
deadlift 4x3
bent over rows 4x5
t-bar rows 2x5
hammer curls 3x8
reverse curls 3x8
day 2:
bench 5x5
close grip bench 5x5
military press 3x5
weighted bench dips 3x10
cubans/cuff work
day 3:
squat 5x5
front squats 2x5
sit ups 3x6
sidebends 2x6 ES
If you still intend to compete I would still keep one day for each lift. You need the practice and need to improve them.
If you're not going to compete then it's a full body routine all the way.
Well i'm not sure if competing is going to happen this year or not because of what I mentioned earlier.
I'll look into some full body routines just incase, do you have one you can recommend?
Man of Steel
04-01-2005, 22:52
Where's the PC work in your routine? Have you looked into other feds if you're having trouble with BWLA?
Man of Steel
04-01-2005, 23:50
I don't know if this is any good but I couldn't help giving you an idea of a full body routine:
Day 1
Push press 5x5
Deadlift 6x3
Chins 3x5
Grip
Core
Day 2
Overhead 3x8
PC 3x8
Triceps 3x8
Biceps 3x8
Day 3
Squat 5x5
Bench 3x5
Row 5x5
Core
RC
3x8's are submaximal.
Like it, but it looks ****ing hard.
blacklab
05-01-2005, 01:50
Really like it, MOS. I'm doing an abbreviated version, atm. Two-day, full body. Squat (well, leg press for me right now), deads and bench all get 3x3, everything else is 3x5. Gotta take two days off between sessions, but it's great for size/strength combo.
I don't know if this is any good but I couldn't help giving you an idea of a full body routine:
Day 1
Push press 5x5
Deadlift 6x3
Chins 3x5
Grip
Core
Day 2
Overhead 3x8
PC 3x8
Triceps 3x8
Biceps 3x8
Day 3
Squat 5x5
Bench 3x5
Row 5x5
Core
RC
3x8's are submaximal.
If not competing then it's pretty good. Deadlift first on day 1. I know you want to do more over head stuff more, but you will be doing that first on day 2.
Nice routine MoS, I like it.
I'm beginning to think I get overtrained easily, I've had 2 days off, been sleeping 10 hours a night solid for the last few weeks and I still feel crap and tired today, I'm gonna have a few more days off.
Maybe I should do a 3 day routine over 8 or 9 days instead of 7, do you think this would be a good solution?
Actually middle day is submaximal so doing that over 7 days will prolly be ok for me.
Its not submaximal, its just 3x8. You still have to give it 100%. but yes, It makes 7 days more managable.
The whole routine is sub maximal. Failure should be avoided at all costs when training a muscle group 2x+ a week. In fact I have found avoiding failure very beneficial, whatever the routine...
Its not submaximal, its just 3x8. You still have to give it 100%. but yes, It makes 7 days more managable.
So why does he say 3x8 is submaximal?
Uhhh im confused.
Oh crap, me too.
If it's intended to failure then I dont like it.
Well how about I just went to failure on squat, bench, dead and push press?
Would that work?
Well how about I just went to failure on squat, bench, dead and push press?
Would that work?
Training to failure on your first exercise will have a negative effect on the rest of the workout because you would have exhausted your energy systems too early, cns/pns would get fried, RPE would seem higher for your other exercises and thus give up. Also failure training requires more rest as not to over train due to cns/pns demands.
Edit: I make it sound that going to failure will kill you, it wont. I just prefer to avoid it, I progress better that way.
On that last routine help gave me I was going to failure on squat, bench, dead but not to failure on everything else.... and I did the big 3 first.
When you hit 5x5 with a desired weight, that is your 5x5RM. Thats maximal. When you up the weight and get 55543, or even 54432, thats maximal. You can't do 5x5 and avoid failure.
When you hit 5x5 with a desired weight, that is your 5x5RM. Thats maximal. When you up the weight and get 55543, or even 54432, thats maximal. You can't do 5x5 and avoid failure.
I see. I would drop to the next weight down when I couldnt get 5 on a set, therefore failling on one rep. This is what I think Freddy should do. There are many ways to 5x5. When I say I can 5x5 a weight that means I can complete all the reps not 55432.
Well what do I do then?
If you're happy the way Help told you then do it that way.
I see. I would drop to the next weight down when I couldnt get 5 on a set, therefore failling on one rep. This is what I think Freddy should do. There are many ways to 5x5. When I say I can 5x5 a weight that means I can complete all the reps not 55432.
KK. I get you now.
Man of Steel
05-01-2005, 21:15
When I say submaximal I mean leave a couple of reps in the can. The 5x5 push press and squat use progressive sets that fail on the last set. The other lifts with set/rep schemes noted (excluding the 3x8's) should be ground out on the last few reps but not taken to failure. PC means posterior chain and not power clean. The non specific lifts like triceps and rows can be of your own choice but swapped every month to keep you happy i.e. floor press to close grip bench and barbell row to t-bar row.
Thanks for clearing it up MoS.
1.) Can I swap chins for t-bar rows for now as I can't do many chins (I weigh 16stone atm!) and I love t-bar rows.
2.) for PC work is SLDL's a good choice?
3.) I want to do some sumo deadlifts, would this be good PC instead of SLDL's?
4.) core work is boring, can i do some OH squats for one of those?
or will that throw everything off....?
thanks matey
Man of Steel
06-01-2005, 00:27
That's nae bother.
1) Yes.
2) Aye, as long as they're no round back SLDL's.
3) I would make two or three of the day one deadlift sets sumo. If you're stronger sumo then make them the last three.
4) Aye aye Chegger's, you can do overhead squats for one of your core days.
Have you given up on powerlifting already :022:
Sounds good!
Haven't given up, just need a change for the moment.
Nice routine MoS, I like it.
I'm beginning to think I get overtrained easily, I've had 2 days off, been sleeping 10 hours a night solid for the last few weeks and I still feel crap and tired today, I'm gonna have a few more days off.
Maybe I should do a 3 day routine over 8 or 9 days instead of 7, do you think this would be a good solution?
Firstly I think overtraining is a mind-set that has little physiological cause. When I trained a few years ago using HIT, as preached by the late Mike Mentzer, I found that due to his constant preachings about overtraining and it's ill-effects I became obsessive about not over-training. Every time I was tired, ached alot, felt bad, I put it down to over-training and cut back on volume.
Now I have educated myself and used different routines, I have found that I wasn't actually over-training, I was merely just working my body hard, and of course if you work something hard it needs time to rest and recouperate. It was this fear I had of over-training that meant that I was cutting my workouts down so much that I was only doing a few work sets per session, and one session every 4 days.
With weight training you expect to be tired, your body is repairing the damage you have caused it, so as my old man says "you either put up or shut up". With football I trained twice a week and played twice a week, sometimes 3 times and I was tired alot but you just get on with it and I made the best gains (cardiovascularly and endurance-wise) that I have ever made.
And if you continually impose high demands on your body over a long period of time, yes I'm sure you will overtrain, but not after an 8 week period of exercise. The more you push your bodys boundaries, the bigger boundaries (of work capacity) you will have.
One thing changed my mind about over-training.
I watched a program on the guys who built the pyramids. They lifted all those huge stones into place using only man power, working 16 hours a day 7 days a week doing it, spending years building them. Now to me that's overtraining! Not doing 3 weight training sessions in 1 week!
Whatever you do though mate I wish all success, as there seems a lot of good advice on routines, and I'm sure you'll work hard and get the gains you want.
P.S. Make sure you have clear goals, because thats where I go wrong in my training and I think it defiantly helps.
I think it defiantly helps
.......the D the E the F the I the A the N the C the E, mind of a revolutionary.......
do excuse me
couldn't resist
sorry
carry on
I was only saying that because he wasn't sure whether he was gunna go to his meet, then he also says he wants large powerful shoulders.
Thats like me, no clear short-term/long-term goals which I find leads me to wanting to change my routine as I feel it's not leading me to what I want, although I don't actually know what I really want!
Atm I'm sleeping 10-11 hours a night, and if i do get up after 8 hours I feel like cack all day long. If it's not overtraining something is wrong.
RE my goals. You are right, I want to keep my opportunities open, and at this stage I think I would like to compete in strongman one day, hence the reason for me working on shoulders more which I feel are a weak point.
Atm I'm sleeping 10-11 hours a night, and if i do get up after 8 hours I feel like cack all day long. If it's not overtraining something is wrong.
RE my goals. You are right, I want to keep my opportunities open, and at this stage I think I would like to compete in strongman one day, hence the reason for me working on shoulders more which I feel are a weak point.
You dont need to work on anything, you barely have a base. Get lifting.
Well I can't get more than 65kg over my head any way I try (clean and jerk, push press etc), yet my bench is up to around 100kg.
Even if I don't have a base it doesn't mean I can't have weak areas :confused:
As I told Dell Boy before (you both appear to be of the same mold), you will never succeed at anything because you have no will or staying power.
There's no easy way to building a big and powerful physique, it takes time, dedication and a lot of effort. Sometimes that effort and time is going to be boring but that's life. If you can't hack it or don't have enough interest in it then perhaps you should pack it in and take up netball or something.
I just looked through your journal, you've only been training for a few months so how the **** can you be bored already? IMO, you are just wasting your time messing around with weights and dreaming of becomming a monster - just pack it in now mate because people like you and your buddy will only zap the will of others and make other newbies think it's the norm to change routines more often than you change your socks.
P.S. I loved that picture of your hairy armpits in your journal - classic mate! :043:
Well I can't get more than 65kg over my head any way I try (clean and jerk, push press etc), yet my bench is up to around 100kg.
Even if I don't have a base it doesn't mean I can't have weak areas :confused:
OHP is lower then bench for most people. Everyone has weak area's. As long as your bench is rising, your ohp will always be lower. So what? Give up benching and miss out on gains until ohp catched up? Bollox.
Nothing deserves specialist attention at your time. Grow, get stronger as a whole.
If you're lifting purely as a means to an end then maybe it's just not your sport?
As I told Dell Boy before (you both appear to be of the same mold), you will never succeed at anything because you have no will or staying power.
There's no easy way to building a big and powerful physique, it takes time, dedication and a lot of effort. Sometimes that effort and time is going to be boring but that's life. If you can't hack it or don't have enough interest in it then perhaps you should pack it in and take up netball or something.
I just looked through your journal, you've only been training for a few months so how the **** can you be bored already? IMO, you are just wasting your time messing around with weights and dreaming of becomming a monster - just pack it in now mate because people like you and your buddy will only zap the will of others and make other newbies think it's the norm to change routines more often than you change your socks.
P.S. I loved that picture of your hairy armpits in your journal - classic mate! :043:
Are you Brooks Kubik?
GoldenArrow
06-01-2005, 13:45
That'd be something.
Thanks guys, i'm going to take a few days off and continue with my routine.
P.S. Wipe, **** you.
GoldenArrow
06-01-2005, 14:27
I think you might need some conditioning. What's your GPP looking like?
Fred thinks running up the stairs is CV. So none I reckon. ;)
I don't really do any.
I play rugby once sometimes twice per week and thats it.
I don't have any facilities for sledge dragging etc but I do have a punch bag?
I am VERY unfit cv wise.
GoldenArrow
06-01-2005, 14:31
Thus you can't recover enough. You know what to do.
I really don't have a clue what I should be doing.
How often/how long should I be doing it?
GoldenArrow
06-01-2005, 14:38
Ah. Ok then, cardio and recovery workouts. Try and make cardio specific to your needs (Ie. sprints rather than long runs) and see this good article about recovery workouts for some ideas. http://results-sports.com/article13.htm
Thanks guys, i'm going to take a few days off and continue with my routine.
P.S. Wipe, **** you.
If I did let you **** me then you'd probably want to keep changing positions and then pack in just after you'd started!
If I did let you **** me then you'd probably want to keep changing positions and then pack in just after you'd started!
LMFAO.
If I did let you **** me then you'd probably want to keep changing positions and then pack in just after you'd started!
LOL
:049: come here big boy
BengDogg
06-01-2005, 15:29
Stick with it Fred and heed what is being said, I am reading dinosaur training and it is inspiring the shti out of me, i am looking for some crazy gains in strenth and size this year, i am aching like a bad un from last nights sesh and i feel great! You can too!
Thanks Beng, I think more GPP/cardio is what I need.
I'll be doing some today and tomorrow, then back to full training on saturday.
:023:
Stick with it Fred and heed what is being said, I am reading dinosaur training and it is inspiring the shti out of me, i am looking for some crazy gains in strenth and size this year, i am aching like a bad un from last nights sesh and i feel great! You can too!
Now that's what I'm talking about - keep it up BengDogg, you'll see great gains if you keep at it.
[QUOTE=Wipe]
As I told Dell Boy before (you both appear to be of the same mold), you will never succeed at anything because you have no will or staying power.
QUOTE]
Please don't talk about me when you don't know anything about me. I have no desire to come on here and brag about what I have achieved in my life to prove you wrong.
Man of Steel
06-01-2005, 17:54
Atm I'm sleeping 10-11 hours a night, and if i do get up after 8 hours I feel like cack all day long. If it's not overtraining something is wrong.
RE my goals. You are right, I want to keep my opportunities open, and at this stage I think I would like to compete in strongman one day, hence the reason for me working on shoulders more which I feel are a weak point.
When you said that you wanted big powerful shoulders I knew you had been watching too much WSM and wanted to be a strongman :018: . I feel more tired and lethargic when I get over ten hours sleep compared to seven to ten hours. Try not sleeping so long for a few days and see how you react. I hate to admit it but when I trained at home on my own I quickly got bored with my routine and found other things to do. You need to either find a training partner or join a gym to keep your interest up, it makes a really big difference.
MoS theres no way I would survive on 7hours! But I'm gonna try for 9 hours a night :045:
My step dad reckons he's gonna start training with me, and hes naturally quite a strong bloke so should be good to have someone to compete/train with.
Also may be joining a gym soon.
Well I did 20 minutes of GPP yesterday, felt good. Will be doing more of it :023:
However, I slept for 11 hours again last night, woke up after 7 and felt utter crap and lethargic, woke up again after 9 hours and felt even worse.
I'm gonna go to the doctors.
I slept for 13 hours last night, and I feel buzzin'.
When you wake up the first time, get up. Dont fall asleep again.
When you wake up the first time, get up. Dont fall asleep again.
Yeah, Doctor said that aswell, but then I told him i've tried doing that and I just feel like sh1t all day.
I'm getting some blood tests etc done on Monday.
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