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  1. #1
    Registered User Polst89's Avatar
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    Please rate / tweak my routine

    Hey guys,
    I've been on vikings bare bones full body routine for 3+ months now and I start to really struggle with the rep scheme.
    I know myself and I know I need a """brand new""" routine to boost my morale up again, I love the higher volume the program put me on and I'd like to keep it and to continue progressive overloading on lower rep schemes (aka x5)

    Oh and be advised, I don't plan on doing this routine for very very long...that's why I left abs out (I'll train them at home, of course ) and calves.
    Oh 2 - I've picked the exercises but I didn't think about how to corectly put them in order, care to help please? And I am not sure about the sets/reps neither, I just know I want lower reps - higher weights.


    So;

    A)
    LEGS : Squat 3x8 - Leg curls 3x8
    PUSH: Bench 3x5 - Incline dumbbell bench 3(2?) x 8
    PULL: Pendlay 3x5 - Close grip pulldown 3x8
    SHOULDERS: Strict lateral raise(or reverse flies?) + shrugs superset (don't know how many sets or reps..help)

    Ok, With A I wanted to focus the chest push and include some shoulders work that I don't find really taxing and that can be done even after benching and still gives me good pump


    B)
    LEGS: RDL 3X8 - Leg press 3x8
    PUSH: OHP 3X5 - Chest dips 3xAMRAP (Or flyes or even chest press [OMG MACHINES!] - I want an exercise that won't suffer too much from OHP that will have the priority)
    PULL: Pullups 3xAMRAP - Cable rows 3x8
    ARM WORK (typical barbell curl + skullcrushers superset?)

    So with B I) want to give priority to the OHP but still want to hit the chest with dips or flyes or even a chest press machine...keep in mind that I NEVER did dips, pullups (I know I can do 6), flyes or even used chest press...maybe doing some "new" exercises might be beneficial to me?

    Hope you will put some effort into answering and thank you for your time!


    PS: 3 workouts a week and adding 1kg to the bar (maybe more for legs) everytime the reps are completed.
    Last edited by Polst89; 12-04-2018 at 06:48 PM.
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  2. #2
    Registered User gcoulson's Avatar
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    Curious why you'd ask someone to put effort into answering your question if you admit you don't intend sticking to this routine for long?
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  3. #3
    Registered User Polst89's Avatar
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    Originally Posted by gcoulson View Post
    Curious why you'd ask someone to put effort into answering your question if you admit you don't intend sticking to this routine for long?
    Well, my mistake! I've been on fierce 5 for one year, that's "long" for me...I'd like to stick to this for 3 months or so...or maybe more if I don't stall...actually...
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  4. #4
    Registered User TLWeight's Avatar
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    Originally Posted by Polst89 View Post
    Well, my mistake! I've been on fierce 5 for one year, that's "long" for me...I'd like to stick to this for 3 months or so...or maybe more if I don't stall...actually...
    What are your lifts rn
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  5. #5
    Registered User Polst89's Avatar
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    Originally Posted by TLWeight View Post
    What are your lifts rn
    I still suck



    Bench 85 kg
    Squat currently doing 100x8 trying to focus on form, it's still going up...
    Dl was 150 kg but I have been doing romanians last 3 months
    Pendlay 72 kg x 9 reps
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  6. #6
    Registered User TLWeight's Avatar
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    Originally Posted by Polst89 View Post
    I still suck



    Bench 85 kg
    Squat currently doing 100x8 trying to focus on form, it's still going up...
    Dl was 150 kg but I have been doing romanians last 3 months
    Pendlay 72 kg x 9 reps
    How much do you weigh
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  7. #7
    Registered User Polst89's Avatar
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    Originally Posted by TLWeight View Post
    How much do you weigh
    79kg been gaining some fat cuz bulk got out of hand =(
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  8. #8
    Registered User Polst89's Avatar
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    BUMP please
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  9. #9
    alhamdulillah Gaston40's Avatar
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    Originally Posted by Polst89 View Post
    Well, my mistake! I've been on fierce 5 for one year, that's "long" for me...I'd like to stick to this for 3 months or so...or maybe more if I don't stall...actually...
    Just because you stall doesnt necessarly mean you have to switch programs. There are protocols for what to do when stalling.

    Switching programs every few months is a sure fire way to ensure you make zero progress
    Measurements
    Weight 163
    Chest 41"
    Waist 32"
    Quads 23"
    Arms 14"

    Maxes..

    Bodyweight 163
    Squat 285 1 1.75×BW
    Bench 195 1 1.2×BW
    RDL 330 2.02×BW
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  10. #10
    Registered User Polst89's Avatar
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    Originally Posted by Gaston40 View Post
    Just because you stall doesnt necessarly mean you have to switch programs. There are protocols for what to do when stalling.

    Switching programs every few months is a sure fire way to ensure you make zero progress
    Mhm well actually that program has no specific protocol for deloading...I saw a little improvement (1 rep more for example) by skipping a workout...but I was thinking/hoping that switching to a lower rep range with heavier weight would make progressive overload easier? Besides, I am changing program but keeping the basic lifts...do you think that's a bad program?
    Plus, sticking to a program you grew bored of makes going to the gym more of a chore...

    I was thinking
    A:

    Squat 3x8
    Bench 3x5
    Row 3x5
    Leg curl 3x8
    Incline dumbell bench 3x8
    Close grip lat machine (OR Chinups??) 3x8
    Lateral raises + Shrugs superset (3 sets?)

    B)
    RDL 3x8
    Ohp 3x5
    Pullups 3x AMRAP
    Leg press 3x8
    Chest dips (or chest press? Or flyes?) 3x AMRAP if dips
    Cable row 3x8
    ARMS

    C)
    Squat 3x8
    Incline dumbell press 3x8 (or 6?)
    Row 3x5
    Leg curl 3x8
    Bench press 3x8
    Close grip lat machine (OR chinups??) 3x8
    Lateral raises + Shrugs superset (3 sets?)


    I wanted A to focus on the heavy chest press push and train shoulders with less demanding exercises
    B to focus on the heavy OHP and have a chest exercise that won't suffer too much from OHP
    C to focus on heavy dumbell presses (that's why 6 reps?) which I really like to do, and have some lighter bench press...

    What do you think?
    Last edited by Polst89; 12-06-2018 at 12:30 PM.
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