Goals right now are general powerbuilding - I'm a bit partial to getting strong, but I do like being ~11% bf. May compete someday but no real plans yet. Stats & lifting history in sig, height 5'-10". I currently do legs/push/pull/rest, hitting everything every 4 days. I'm starting to get this next bulk ramped up, and thinking it might benefit me to get a little more frequency for bench and squat.
Here is my idea for tweaks. Bold indicates an added exercise, other changes and notes below. Supersets of accessories at the end of a workout aren't shown. Sets and reps may vary, but are listed to give a general idea. Sets slightly reduced to fit in additional work, may increase over each block depending on how I feel. Deload when my joints and tendons tell me to.
Day 1 - big 3 variations/legs........Pause squats (6 sets) + RDL (4x8) + incline bench (4x7)
Day 2 - back..............................Pull ups (4x4 one-arm assist) + DB rows (5x10)
Day 3 - chest/squat....................Bench (6x4) + Squat (3x8) + Press (6x4)
Day 4 - REST
Day 5 - squat/pull accessories......Squat (6x4) + BB rows (3x4) + RDL (4x8)
Day 6 - chest.............................Bench (6x4) + Arnold press (6x5)
Day 7 - back/DL.........................Pull ups (1,2,3,4,5 one-arm ass.)+ Dead (heavy) + landmine rows (4x8)
Day 8 - REST
I swapped days 2 & 3 to squeeze in extra bench and squat, but it might be tough to have back day right after squats and RDL?
On day 3, should I try press first for a while? I still have bench first on day 6. Current press = ~0.55 bench
I took out DL for a while to focus on high rep RDL. I want to try adding it back in here and there on day 7. Perhaps it would be best to put it first, but I also want to work towards a one arm pull up cuz that would be cool.
Edit: Change barbell rows to 4x5. 3x4 is just too little to be worth much.
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07-24-2019, 07:22 PM #1
Thoughts on routine tweaks I am considering?
Last edited by jademonkey; 07-25-2019 at 11:28 AM.
2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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08-03-2019, 05:24 PM #2
No replies, eh?
Well I started this on "day 5" and went 10 days so far. My own thoughts:
So far it's worth continuing. I seem to have good energy to hit my lifts even with the added sets. A few slight issues:
1. Bench press on day 3 was a bit tough. Not sure if I just had a rough day, but it might have been due to back day on day 2. Bench today went well and I hit 235x4 for 6 sets.
2. I started up deadlift too enthusiastically and have been living with low back DOMS. I think this will subside after a while if I get smarter about my deadlift program.
3. I need to find a way to program in some targeted lower back work without compromising other lifts.
4. RDL will have to switch to single leg RDL sometimes because I don't think I can adjust to DL + RDL twice in 8 days.2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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08-12-2019, 02:03 PM #3
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08-16-2019, 03:20 PM #42022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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