Hey guys , what do you think about this routine for intermediates(even advanced novice imo)based on what Jason Blaha said ?
youtube(dot)com/watch?v=JDyMnMeWC_k (replace "(dot)" with ".")
A:
Squat 3x5-8
Bench Press/Dips 3x5-8
Chin-ups/Pendlay Row 3x5-8
* Lateral raises 3x10-15
*Tricep isolation 3x6-10
B:
Front-Squat 3x5-8
Push press 3x5-8
Deadlift 1x5-8(Jason Blaha insists on choosing conventional though)
*Face-pulls 3x10-15
*Bicep curls 3x6-10
Progression:Start at 5 reps , add reps when possible until you get to 8 clean form, increase weight by 5%.Again 5 reps , go to 8 , 5% increase etc.As you progress you can drop to 1 or 2 sets per big lift.I know there are plenty of good routines out there already , just wanted to share this one aswell. Any opinions ?
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Thread: How does this routine look ?
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09-16-2016, 07:59 AM #1
How does this routine look ?
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09-16-2016, 08:03 AM #2
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6258
Wait is the "/" between some lifts an either or type thing? Id just do fierce 5 honestly. Better balance and progression.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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09-16-2016, 08:04 AM #3
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09-16-2016, 08:16 AM #4
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6258
Well then that leaves it up to the person knowing proper directional balancing of the shoulder more so than pull to push ratio. A flat bench + pull ups isnt the best choice, but flat bench + pendlay is. Typically people who are doing full body routines like this (novices) don't know that.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
-
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09-16-2016, 10:11 AM #5
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09-16-2016, 02:43 PM #6
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6258
This looks even better:
Workout A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
Workout B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8 (any grip)
Ab work 2x15/Bicep curls 2x10 Superset (I don’t care what ab work you do)
Fierce 5 NoviceCurrent Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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09-16-2016, 11:35 PM #7
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09-17-2016, 08:43 AM #8
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09-18-2016, 11:02 AM #9
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