new routine?

[THCshellshock]

intrested in starting a new routine, something like 3-5 reps and advance in weight after i reach 8 across 3(more tailored to my sucess)
compounds can be squat, DL, pull ups, bench and shoulder press (both DBs) and maybe some accesories? front/lateral raises, CGBP, something for chest?

advice appreciated, thanks

[Grant73]

intrested in starting a new routine, something like 3-5 reps and advance in weight after i reach 8 across 3(more tailored to my sucess)
compounds can be squat, DL, pull ups, bench and shoulder press (both DBs) and maybe some accesories? front/lateral raises, CGBP, something for chest?

advice appreciated, thanks

I would say the 5/3/1 workout.

[musikguy72]

You didn't mention your goals or your training level so it's kind of hard to pick a routine for you without those. You know you best.
That being said, you mentioned 3 to 5 rep range so I can gather that your goal is strength. At 5'8 but 147 pounds I would guess still in the beginner stages (unless you can bench 1.5 times body weight and squat twice body weight but for some reason didn't gain any weight while you were training?) so we'll say beginner.

Starting strength. Has all the lifts you listed, 3 sets (plus warmups), 5 reps, intense progression. If you are in fact moving more weight than I thought, try Madcow, Texas Method, Wichita Falls. Same lifts/rep ranges for the most part but a more intermediate progression.

[qwertyuiop9180]

For a 3-5 rep range you're going to want a strength routine. I don't know where you're lifts are at so I'm going to assume they're low. I would recommend starting strength as said by the guy above me, but I would switch out the power cleans for barbell rows instead. Also, I would do pull-up/chins-ups on deadlift days.

[7Seconds]

For a 3-5 rep range you're going to want a strength routine. I don't know where you're lifts are at so I'm going to assume they're low. I would recommend starting strength as said by the guy above me, but I would switch out the power cleans for barbell rows instead. Also, I would do pull-up/chins-ups on deadlift days.

Why would you suggest switching out power cleans? OP if you do SS, I would do it as written and keep the power cleans, great excercise.

[qwertyuiop9180]

Why would you suggest switching out power cleans? OP if you do SS, I would do it as written and keep the power cleans, great excercise.

I would agree power cleans is a great exercise and really fun to do, however, when I did SS with cleans I found that my upper body strength lacked horribly compared to my lower body. Also, because most strength programs after SS include barbell rows rather than power cleans.

[THCshellshock]

I would agree power cleans is a great exercise and really fun to do, however, when I did SS with cleans I found that my upper body strength lacked horribly compared to my lower body. Also, because most strength programs after SS include barbell rows rather than power cleans.

Been doing SS the last year with pull ups, looking for a change tho. My diet isnt consistant so i stall quite abit

I was thinking of 3-5 untill 8 would only have me advancing once i was ready as apposed to hitting said weight once and then stalling anyway

Or keeping SS's compound but adopting some speed/hypertrophy like in the PHAT routine but as i only have the bear essentials ie bar/bench not following the routine exactly

[THCshellshock]

Been doing SS the last year with pull ups, looking for a change tho. My diet isnt consistant so i stall quite abit

I was thinking of 3-5 untill 8 would only have me advancing once i was ready as apposed to hitting said weight once and then stalling anyway

Or keeping SS's compound but adopting some speed/hypertrophy like in the PHAT routine but as i only have the bear essentials ie bar/bench not following the routine exactly

Bump