My compound workout [Forum Archive]

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My compound workout

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Posted by: Ond

I am looking to try something different, and for the next 8 weeks or so, I want to focus almost exclusively on compound training with low reps and very heavy weights, assisted by a spotter. I had to put some direct bicep and tricep stuff in there though for psychological reasons.

This is my plan, please comment:

COMPOUND WORKOUT

Monday
Squat 5x6
Bench 5x6
Barbell Row 5x6
Barbell Shrug 5x6
Tricep (Dips+Pulldown superset) 4x8+2x6
Weighted Situps 3x12

Wednesday
Squat 5x6
Military press 5x6
Deadlift 5x6
Bicep Curl 4x6

Friday
Squat 5x6
Bench 5x6
Barbell Row 5x6
Weighted Situps 3x12

Posted by: KelJu

Quote:

Originally Posted by Ond

I am looking to try something different, and for the next 8 weeks or so, I want to focus almost exclusively on compound training with low reps and very heavy weights, assisted by a spotter. I had to put some direct bicep and tricep stuff in there though for psychological reasons.

This is my plan, please comment:

COMPOUND WORKOUT

Monday
Squat 5x6
Bench 5x6
Barbell Row 5x6
Barbell Shrug 5x6
Tricep (Dips+Pulldown superset) 4x8+2x6
Weighted Situps 3x12

Wednesday
Squat 5x6
Military press 5x6
Deadlift 5x6
Bicep Curl 4x6

Friday
Squat 5x6
Bench 5x6
Barbell Row 5x6
Weighted Situps 3x12

The exercises you selected looks good. Your frequency doesn't look so good. IMO, don't squat more then 2 times per week.

Posted by: P-funk

I fail to see how what you have written equates to 8 weeks of work.

plus, without knowing what the intensity level is of the exercise, I would say this program still needs a lot of work.

Posted by: Ond

Quote:

Originally Posted by P-funk

I fail to see how what you have written equates to 8 weeks of work.

plus, without knowing what the intensity level is of the exercise, I would say this program still needs a lot of work.

Its an experiment, and 8 weeks sounded like a decent period to try it out, and find out both if I like it, and what kind of strength and size gains I can get out of it.

The plan is to run it for 8 weeks no matter what, and then at the end of the period evaluate if I want to keep doing it, or if I want to go back to my old split workout, with more isolation exercises.

What do you mean by intensity? Since I will have a spotter available (I have a home-gym, so this will be the first time I have a regular spotter to help me out), I plan to lift very heavy, just under my max on all sets.

Posted by: P-funk

What I mean, is that I don't see how this lays over 8 weeks. It just nothing more than a set and rep recommendation. Are you building up starting at a certain percentage? Do the sets and reps change after several weeks in the program. What you have written doesn't make sense if you are looking to carry it our for 8 weeks. It is hard to make improvements on the same exercise, with the same sets and reps week in and week out for that long a period of time (especially if you are doing the same exercises multiple times a week).

Intensity is the amount of weight used in relation to your 1RM. If you are squatting 3x's a week, for example, you might do something like:

Day1: 5x6@75% (or a 10RM)
Day2: 5x6@20% less than monday
Day3: 1x6@work up to a heavy 6RM

Posted by: Ond

Quote:

Originally Posted by P-funk

What I mean, is that I don't see how this lays over 8 weeks. It just nothing more than a set and rep recommendation. Are you building up starting at a certain percentage?

Ok thanks. To be honest that is something I hadn't considered much at all. I'll have to read up on it and nail down a more detailed plan.

Does the exercises and frequency look ok though? Kelju thought squats three times a week was too much.

Posted by: P-funk

I wouldn't squat 3x's a week unless you are doing something like the bill starr 5x5 routine, which accounts for volume as I did.

It would go something like:

Weeks 1-4:accumulation phase
Day1: 5x5@10RM (each week add 5lbs)
Day2: 5x5@20% less than day 1(add weight when you add weight to day 1)
Day3: 1x5 (work up to a 5RM; try and add 5lbs each week)

Week 5: Transition Phase
Day1: 3x3 (same weight as week 4)
Day2: 3x3 (same weight as week 4)
Day3: 1x3 (same weight as week 4)

Week 6-8: Inensification
Day1: 3x3 (being with 5lbs more than week5 and add 5lbs each week)
Day2: 3x3 (20% less than day1)
Day3: 1x3 (work up to 3RM and increase 5lbs each day)

Just don't shoot yourself in the foot and start to heavy, otherwise you will burn out before 8 weeks is up and you wont be making the progress that you want.

Posted by: luisfigo_benfic

I would add some pullups in there as well or if not then dips, i think these guys would agree.

Posted by: oneovercabin

Have you ever read up on the 5x5 program. It seems very similar to what you're trying to accomplish and there's a lot of good info on it on the web. I think it would fit your goals nicely.

Posted by: Ond

Quote:

Originally Posted by oneovercabin

Have you ever read up on the 5x5 program. It seems very similar to what you're trying to accomplish and there's a lot of good info on it on the web. I think it would fit your goals nicely.

Yes I have checked out some of the Bill Starr stuff which P-Funk mentioned on the madcow site. A ton of good info there. I have also ordered the book Starting Strength by Rippetoe that madcow and others highly recommend.

I did the monday program yesterday though, because I was a little impatient with getting started, and I have never been that tired after a workout before. Exactly what I was looking for, and once I get the intensity nailed down, I think this will be perfect for me.

Posted by: buening

Looks quite similar to Rippetoes program. I recommend that program for those that want to build a good foundation to build upon. Better check your form though!

Posted by: Ond

Quote:

Originally Posted by buening

Looks quite similar to Rippetoes program. I recommend that program for those that want to build a good foundation to build upon. Better check your form though!

Yea no shit. Having done this for two weeks now, I feel like I am in constant exhaustion mode. But I already see huge improvements in strength, and although my weight has only gone up slightly, I look bigger than ever in the mirror too.

Could be just my imagination of course, but I am loving it so far. I am already considering a small break to let my body recoup a little

Posted by: Big G

Quote:

Originally Posted by Ond

A ton of good info there. I have also ordered the book Starting Strength by Rippetoe that madcow and others highly recommend.

There are a ton of really good books, several of which are now listed in the IM Recommended Reading thread...

I really need to write some reviews on them. I've read several now.

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