my strength routine

[nitri796]

after stopping hammer throw, i get back to strength routines, i had about one and a half month to do deads an about 2 weeks to squat.7
my best numbers

deadlift 185x1
squat 170x1
bench 90x2

my routine is based on power and hypertrophy

monday

-squat 5x5 or 5x3 or maxing every 2-4 weeks (i will basically get on 5x5)
-romaniad deadlift 5x3-8 reps
-leg press 3x8-10

tuesday (chest and shoulders)
-bench press (conventional or incline) 5x1-12
-military press 5x3-5
-flyes incline 3x8-12
-chest press 3x8-10
-upright row 3x10-12

thursday

-deadlift 5x5 or 5x3 or maxing
-good mornings or front squats 5x5

friday (back-triceps)
-barbell row 5x5
-row machine 3x8-12
-dumbell or tbar row 3x8-10
-triceps db extensions 3x5-12
-cg bench press 3x5-10
-triceps ext machine 3x10-15
++
shrugs 3x8-12
biceps curls 3x8-12

[scorpionsf]

either follow a strength program, or do BB splits. you don't be able to do both and get maximum benefits

do a 5x5 or starting strength for a year or two

[StrongDruid]

either follow a strength program, or do BB splits. you don't be able to do both and get maximum benefits

do a 5x5 or starting strength for a year or two

Solid advice.

Personally, I modified a StrongLifts 5x5 (2 days), but I'll be doing the actual 3 day routine soon.

[scorpionsf]

Solid advice.

Personally, I modified a StrongLifts 5x5 (2 days), but I'll be doing the actual 3 day routine soon.

stronglifts is a three day program. it just alternates between two workouts

[StrongDruid]

stronglifts is a three day program. it just alternates between two workouts

I realize that, but what I meant to say was that I only train 2 times a week - not 3, which I plan to do on my next go. I also added powercleans.