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    Registered User mystic0608's Avatar
    Join Date: Mar 2012
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    How is my routine?

    Been training for 2 years on and off. Trying to train for strength until i hit 315b 405s and 455+d. Right now im at a 225x2 bench, 315x5 squat, 365 deadlift(missed 385 cause of grip)

    I do an upper/lower split 4 days a week

    Monday is power day for legs and I switch the workout every week
    Workout legs A:
    squat:3x5 or 3x3
    stiff legged deadlift: 3x8
    leg extensions: 3x8
    Maybe hip adductions, hip abductions, and calf work
    Workout leg B:
    conventional deadlift: 3x5 or 3x3
    front-squat or leg press: 3x8
    Hack squats: 3x8
    Maybe some calf work

    Tueday is upperbody power day
    Workout A:
    flat barbell bp: 3x5 or 3x3 or work up to 2-3 rep max
    dumbbell rows: 3x8
    chinups: 3x8
    Will either do some bicep work or some shoulder work
    Workout B:
    dumbbell bench press: 3x5 or work up to a 3-5 rep max
    barbell rows: 3x8
    wide grip pullups: 3x8 or to failure
    will either do bicep or shoulder work depending on how i feel(maybe face pulls)

    For thursday I hit legs again but I go lighter and focus on negatives with higher reps on the primary movement(assistance work still stays in the same rep range), focus on form, and speed. Maybe do some rest+pause work

    And for firday I do
    weighted dips(might even do floor presses if there is no dip station): 3x8
    interchange cgbp, incline, and decline(barbell or dumbbell depends on how im feeling): 3x8
    Usually do wide gripped pull ups: 3x8
    From there, I'll usually do shoulders, biceps, or work chest to feel a better pump
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