need a routine

[harpguy74]

i am shure that u get this all the time so sorry.
here is the deal right now i am doing a modifies 5x5 program witch is ending in 3 weeks. " good results so far"
i can only train 3 days a week for like 1 1/2 hours max At a time do to kids , job ext....
i work out alone in my basement i have a power rack 600lbs of weights , nothing for leg curls or anything.
i have been lifting for 8 months now.
sorry for being long winded i will get there.
i would like some opinions on a new routine, i have done allot of net research but get confused offer what is for geared training what is for raw what is for drug free or not drug free" i am drug free".and i still have some ego issues with power lifting because i don't want to lose my 19 " arms that i have works so hard to get " ego i know" i would also like to implement some chain work. any ideas

[3speed]

What do your workouts consist of now?

What exercises do you do? How often? How heavy?

There are several people on this board who can help you but we need details.

[harpguy74]

thursday
bench 5x5 230
incline bench 5x5 190
incline fly's 5x5 55
close grip bench 5x5 190
seated tricep ex" i dumbell 2 hands" 4x 8-10 80
scull crushers 4x10-12 90

saturday
barbell rows 5x5 255
dumbell rows 5x5 105
chins 3x as many as i can (usually8-10)
dead lift 5x5 240
barbell curls 4x8-10 80
incline dumbell curld 4 x 8-10 40
hammer curls 4x 8-10 30

monday
squats 5x5 230
seated military press 5x5 145
side laterals 5x5 35
rear laterals 5x5 40
barbell shrugs 4x10-15 275
good mornings 3x10 85

i know my #'s suck but i have only been att it for a short while and am still triing to unlearn all the stuf i read in flex over the years

[3speed]

I would swap the Thursday and Saturday workouts. I think you are squatting and deadlifting too close together. Both lifts take a tremendous toll on the lower back and you do not have enough recovery time between your deadlift on Saturday and your squat on Monday.

Aside from that, keep up the good work. Stick with what you are doing as long as you are making gains. The 5X5 is an excellent routine for building a good solid foundation and improving tendon/ligament strength. I know 8 months might seem like you are an experienced vet by now, but your body is still learning to lift. The average lifter stays in this game for less than 3 years because he does not take the time to build his foundation and winds up suffering some form of serious injury. Getting truly strong takes time.

Don't worry about the amount of weight you are lifting. Concentrate on maintaining good form and the weight will come......I promise.


Anybody else??? Any other opinions???

[Deleted]

that is a very nice routine bro. i wonder if on the off days if one could do calves, abs, lower back and forearm work? just on 2 of the off days.

[chancey]

Overall I think you have a nice plan but here’s my opinion…

My initial response is that the volume seems a bit high and it looks a bit like a bodybuilders routine. I might do less sets on smaller muscle groups, say 3 work sets versus 5 (increasing intensity). I also agree with 3speed on training the Squats & Deadlifts. I need at least 3 days of recovery between these lifts.

More opinions..,

I like your bench day, looks brutal, but I would drop the 5 sets of flys. If I were going to do them I would maybe finish with them and do a couple light sets for stretch only. I believe this day should be mainly pressing movements. Blast your chest and triceps.

On your back day I would place most emphasis on the Deadlift. This would be the first exercise I would do. I would do barbell or dumbbell rows, not both. You could alternate every workout and switch up if you like. And I know you want to keep those big arms but 3 different exercises for a total of 12 sets of biceps is too much. Especially when taking in account all the back work that you do that is hitting your biceps as well.

Squat days looks pretty good but I would do less sets for my shoulders. 3s instead of 5s. I might scrap the good mornings for Stiff legged DLs.

Stick to the basics (power movements over sculpting), keep it heavy, practice good form, eat well and get plenty of sleep. Always warm up and listen to your body. Deload as needed to keep yourself healthy.

[3speed]

Your opinions are dead on in my opinion. Thank you for bringing them up. I was reluctant to bring up some of those points because of the tone of his original post. He doesn't strike me as being dedicated to power.

[harpguy74]

its not that i am not dedicated to power it is more that i know fudge all and am just a puppy att this thats why i asked i have no problem at all haveing a experianced lifter tell me what i am doing wrong thats how you learn.

[chancey]

Everyone is here is to help. Please take no offense. You yourself admit that you have some “ego issues with powerlifting”. I say you have some clue of what you’re doing because you put together a pretty descent workout plan that pretty much hits the whole body. Eventually you will know what you can do based on experience. If you are a fairly young guy in your 20s you probably can take a little extra abuse. If you have done this now for 3 weeks how does your body feel? I also think you can train power and keep those arms, heck you might even get a little bigger and thicker! I recommend you posting your workout log in the logs section for better responses. State your goals and ask for feedback. There are plenty of experienced lifters that will offer suggestions. Lastly, it’s a great motivator. Whatever you do keep lifting!

[harpguy74]

what do you meen by doing 3s instead of 5s for shoulders like 3x5 or 3x8-10

[chancey]

Exactly, 3 sets versus 5 sets. I grew up reading the same mags you have and somewhere along the way it was pounded in my head that you always do 5 sets of an exercise. I have not read Flex in over 10 years but imagine the articles are the same. It’s a constant battle between lifting heavy and staying healthy. It’s not a good sign when you go to the gym and you’re still sore from your last workout, especially if you are relying on any assistance from said sore muscles. I would much rather see you save your strength and energy for hitting your big muscle group with more intensity. But when I say 3 sets I mean 3 work sets not including warm ups.

[3speed]

HG74,
I didn't mean to offend you. If I did, I apologize. It can be difficult to judge the tone of an internet posting.
Please feel free to ask any questions here. If I respond, I will be up front right from the beginning which I should have done this time.

[harpguy74]

i am not offended at all . no need to apolagize.i like honest asnwers from real people

[dopar66]

Harpguy, here's my belated $.02

The 5x5 is tried and true, especially for guys just getting started. There are more mods you can do with the 5x5, such as varying the poundage from working set to working set in order to maximize the 25 reps. Example may be first set 210x5, second set, 235x5, third set 245x5, fourth and fifth sets 225x5. The one set you go ca-jones to the wall and you use the last two to throw in some decent percentage volume. If you have no spotter either a: don't do what I just suggested, or b: use no collars and be ready to bail out. A is a much better choice.

3Speed is dead on with the low back/change days thing. You get 10 fingers, 10 toes, two arms, two legs, but only one back. Better take care of that thing!

ROGER 10-4 on the chain work, but be ready to be humble. Learn the chains before you tack them on the ends of your regular working sets. Their purpose is to build up explosion and top ends of lifts. For that, they rule. If you get 'em, remember they weigh 30-40 or 50 pounds per set. Take that much plates off at least! Once you learn what you can and can't do with chains, then you can add weight back. Also, alternate mini-cycles with and without chains. 3 weeks on/3 weeks off or something like that.

God Bless!

[harpguy74]

thanks for all the advise guys! i am going to write out the new routine and post it here so you can help me fine tune it.

[harpguy74]

so for back i start with deads. got it.i will also drop the dumbbell curls, now should i keep the sets and reps the same for barbell curls?
bench day i will keep the same but drop the flys
for shoulders should i keep the same 3 exercises? and should the 3 instead of 5 sets be higher than 5 or stay at 5?
i am thinking of dropping the chins too because after i do chins my bicep tendons hurt for like 3 days after. any other suggestions?

[dopar66]

Don't necessarily drop the dumbell curls, maybe switch up and do them every other week. Those things are super for bicep, forearm, grip, etc. Your biceps respond differently to sets/reps than the big muscles, so if you're hitting 8-12 reps you're fine. I don't like counting that high so I probably don't maximize my back and bicep work.....

Shoulders are another bugger. There's a fine line between working shoulders and potentially hurting them. The less overhead work you do the better, but that doesn't mean eliminate them. If you're already going overhead with the presses, one exercise should be enough. I defer on set/rep questions for the shoulders.....

Chins are awesome. For now just don't do as many until the tendon soreness drops off. Then add the reps back in. You work so many muscles from a different direction, it's a good overall exercise like dips.

Please keep in mind this is just my two cents.

God Bless.

[chancey]

Dougs a great source and I agree with him. I know you want to have a "roadmap" of your workouts but there is nothing wrong with mixing up your exercises. The main thing is to hit the muscles planned for that day. Switching it up between dumbell curls and barbell curls is a great idea. They both work the bicep a little different so you get the benefit of both. Not to mention sometimes you want to mix it up a little to keep it interesting. Rep ranges really depend but sticking with 5 reps on big muscles and 8-12 reps on small muscles has worked for me in the past.

Good Luck!

[Deleted]

your routine is very nice and i think you will make great gains with it. Just take the advice given and apply it and you are set. Keep us posted ok?

[chancey]

...and you work hard enough you might end up looking like bodebldr2000! Dude that is awesome work!

[Deleted]

hehehe you dont wanna look like me, trust me. The dog catcher is always after me!!! lol

Thanks for the kind words buddy. I still have 9 more weeks to go! ahhhhh!

[Deleted]

I thank ya'll too!I think i learn something,every time i come here! dopar,you know your stuff!
Ernie

[dopar66]

ernie said:

I thank ya'll too!I think i learn something,every time i come here! dopar,you know your stuff!
Ernie

Thanks!!! ;D ;D ;D

I learn as much as I can from 3Speed!!!

Thanks for the kind words, Ernie.

God Bless.