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  1. #1
    Registered User zafra2's Avatar
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    Opinions about my routine

    I would like to know your opinions about my routine:

    Monday:
    - Bench press 5x5
    - Pull ups 5x5
    - Overhead press 3x10
    - Pull ups 1xMax without weights
    Thuesday:
    - Deadlift 3x3
    - Deep squat 5x5
    Wednesday:
    - Like Monday
    Thursday:
    - Like Thuesday
    Friday:
    - Like Monday

    I'm focus on improve my marks on bench press, deadlift and squat. The basics of strength.
    Bench press 150 kg = 330 lb
    Deadlift 205 kg = 450 lb
    Squat 170 Kg = 375 lb
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  2. #2
    Registered User shawnrc's Avatar
    Join Date: Dec 2017
    Location: California, United States
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    Originally Posted by zafra2 View Post
    I would like to know your opinions about my routine:

    Monday:
    - Bench press 5x5
    - Pull ups 5x5
    - Overhead press 3x10
    - Pull ups 1xMax without weights
    Thuesday:
    - Deadlift 3x3
    - Deep squat 5x5
    Wednesday:
    - Like Monday
    Thursday:
    - Like Thuesday
    Friday:
    - Like Monday

    I'm focus on improve my marks on bench press, deadlift and squat. The basics of strength.
    You seem to be having a upper lower split going here.

    For squats and deadlifts, you don't have any accessory work for them? I would suggest having a little direct flute and hamstring work for them to help keep your lower back safe.

    For upper some direct rowing may come in handy as well for helping out all 3 lifts. And direct core work such as hanging leg raises and an wheels would be good to add.

    That is if it is as you put. You can also go on a push pull styled workout should that be something you want to try.
    Working on achieving a One Arm Chin Up! Current progress: archer chin ups and one arm negatives (slightly too fast)

    Multi VM
    Creatine

    Maxes

    Chin up 300lbs (bodyweight plus extra weight)
    Bench press PAUSED 275
    Squats 385 (slight so problem
    Deadlifts 455
    Total 1115 lbs
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  3. #3
    Registered User Jason2459's Avatar
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    So I sort of see one week. What's the rest of the block and yearly cycle like?
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  4. #4
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    Originally Posted by zafra2 View Post
    I would like to know your opinions about my routine:

    Monday:
    - Bench press 5x5
    - Pull ups 5x5
    - Overhead press 3x10
    - Pull ups 1xMax without weights
    Thuesday:
    - Deadlift 3x3
    - Deep squat 5x5
    Wednesday:
    - Like Monday
    Thursday:
    - Like Thuesday
    Friday:
    - Like Monday

    I'm focus on improve my marks on bench press, deadlift and squat. The basics of strength.
    "Don't worry about anything; instead, pray about everything. Tell God what you need, and thank Him for all He has done."
    Honor God, Love your Friends and Family, and Powerlift.
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  5. #5
    Registered User zGwild's Avatar
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    zGwild is offline
    Originally Posted by zafra2 View Post
    I would like to know your opinions about my routine:

    Monday:
    - Bench press 5x5
    - Pull ups 5x5
    - Overhead press 3x10
    - Pull ups 1xMax without weights
    Thuesday:
    - Deadlift 3x3
    - Deep squat 5x5
    Wednesday:
    - Like Monday
    Thursday:
    - Like Thuesday
    Friday:
    - Like Monday

    I'm focus on improve my marks on bench press, deadlift and squat. The basics of strength.
    You will be much better off with one of these rather than doing your own thing.


    Routines
    Starting Strength
    Candito Linear Programs
    AllPro's Beginner Routine
    IceCream Fitness 5x5
    Fierce 5
    Viking's Bare Bones Series
    Towerbrah’s
    Powerlifting to Win
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  6. #6
    Registered User zafra2's Avatar
    Join Date: Jan 2018
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    zafra2 is offline
    Originally Posted by Jason2459 View Post
    So I sort of see one week. What's the rest of the block and yearly cycle like?
    I don't know how to cycle, thats one of my problems... Always I do the same reps.
    Bench press 150 kg = 330 lb
    Deadlift 205 kg = 450 lb
    Squat 170 Kg = 375 lb
    Reply With Quote

  7. #7
    Registered User zafra2's Avatar
    Join Date: Jan 2018
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    zafra2 is offline
    Originally Posted by shawnrc View Post
    You seem to be having a upper lower split going here.

    For squats and deadlifts, you don't have any accessory work for them? I would suggest having a little direct flute and hamstring work for them to help keep your lower back safe.

    For upper some direct rowing may come in handy as well for helping out all 3 lifts. And direct core work such as hanging leg raises and an wheels would be good to add.

    That is if it is as you put. You can also go on a push pull styled workout should that be something you want to try.
    I do not have time to extend my sessions. That's why I do not do accessories. To do it I would have to take out some basic.
    Bench press 150 kg = 330 lb
    Deadlift 205 kg = 450 lb
    Squat 170 Kg = 375 lb
    Reply With Quote

  8. #8
    Registered User shawnrc's Avatar
    Join Date: Dec 2017
    Location: California, United States
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    Originally Posted by zafra2 View Post
    I don't know how to cycle, thats one of my problems... Always I do the same reps.
    If you are unsure how to cycle or program or proper progress, then j would suggest getting getting on one and follow it, as is.

    Unless you know how to program for strength, study it, know how the body responds to it, you should follow one that does it for you.

    I believe someone above already mentioned a lot good ones. Find one and then follow it.
    Working on achieving a One Arm Chin Up! Current progress: archer chin ups and one arm negatives (slightly too fast)

    Multi VM
    Creatine

    Maxes

    Chin up 300lbs (bodyweight plus extra weight)
    Bench press PAUSED 275
    Squats 385 (slight so problem
    Deadlifts 455
    Total 1115 lbs
    Reply With Quote

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