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  1. #1
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    constructive critisizm

    hey, i am changing my routine a bit and would like some constructive critisizm if you all would be so kind. i would like to start a new routine come monday, as i am getting a little bored with mine now. so tell me what you think of what i came up with, and what you would change (if anything) if it was you doing it. my goal is primarily strength gains.

    day 1(monday)
    RDL 3x10
    bench press 5x5
    b/o rows 3x8
    incline db press 3x8
    single arm cable rows 3x10
    db flyes 3x10-12
    donkey calve raises 3x10

    day 2(tuesday)
    squats 5x5
    military press 5x5
    standing BB curl 3x8-10
    reverse curl 3x8-10
    finger curls 3x10
    cable ab crunches 3x12

    day 3(thursday)
    lat pull downs 5x5
    face pulls 3x8
    db pullovers 5x5
    lat raise 3x8
    lat row 3x10-12

    day 4(friday)
    deadlifts 5x5
    good mornings 3x8
    leg extensions 3x12
    skull crushers 5x5
    cable press downs 3x8-12
    preacher curls 5x5

    rest wednesday/saturday/sunday

    on day 2 i do reverse curls and finger curls to up grip stength to help me with my deads.

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    Looks good, except that's more volume than I am accustomed to. Idk about you though.

    Day 1: I would cut out db flyes, and either cut out incline db press or reduce the bench press to 3 sets and keep the incline db press.

    Day 2: I would cut out BB curls, and I don't think reverse curls or finger curls are that effective for grip. There are so many fun things you can do for grip; Farmers Walks, tire flips, atlas stones, or even just swinging an axe around these really turn you into a beast. I don't know if you have the equipment for this though.

    Day 3: What are lat raises and lat rows?

    Day 4: I like the good mornings. I would cut out leg extentions and press downs. A little biceps is fine.

    Overall pretty balanced though, maybe just reduce the volume a little bit.
    Last edited by cshea2; 09-29-2010 at 03:55 PM.

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    Oh yah, and how could i forget Periodization. How do you plan to progress from week to week to reach your goal, which is strength. Check out gtbmed's sticky for rep ranges and intensities. Other members will be better able to help you with this.

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    latteral row:

    latteral raise:

    i dont understand what you mean by cut out press downs, as a little bicep is fine. thats a tricep excersize.

    my goal for increasing strength is to complete the sets and reps and go up in weight as they get easier to do.
    i also do not have access to giant tires, or atlas stones, my gym is kinda small so there is not much room for farmers walks either. so stationary excersizes work better for me


    i was wondering about overkill but i think i can accomplish each one of these days in under 1 hour.

    oh and on my thursday i plan on throwing in another calve excersize
    Last edited by nova1970sb; 09-29-2010 at 06:24 PM.

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    I think skull crushers on that day are enough for the tries, so i think press downs would be over kill.

    Sorry, I meant to say the preacher curls are fine to keep or you can put the barbell curls in there. But I think barbell curls and preacher curls on different days will not really be beneficial, JMO.

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    Quote Originally Posted by nova1970sb View Post
    my goal for increasing strength is to complete the sets and reps and go up in weight as they get easier to do.
    This isn't an effective way to periodize. I highly recommend the 5/3/1 or Westside program.

  7. #7
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    Do you have a more specific goal than gaining strength? Do you want to gain strength for a sport? Do you want to improve certain lifts?

    I think the program seems a bit heavy on volume to me. But getting more specific with your goals will allow us to help you more.

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    would like to increase strength mainly in squats deadlifts and bench press

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    I second the 5/3/1. Getting the big three up doesn't require nearly that much volume, I would cut the volume in half. I tried to get specific, but the assistance exercises are more of a personal preference thing than anything.

    So each day: Squat, Bench, Deads, OH Press follow these with two assistance exercises 5 sets a piece, that's really all you need. They assist, they don't really make or break your success.

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    nova1970sb, what are your current 5RMs in the squat, bench, and deadlift?

    In addition to what cshea2 said, perhaps you can try out some basic linear periodization before you move on.

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    im not sure what my 5rm's are except for with deadlifts. i deadlift 365x5 and grip starts to wear out. if i had to guess on bench i would say 185, and squats are probly around 245.

    i do like doing a bit more work that the 5/3/1 training requires, as the gym is the only place where i really get to relieve stress and get away from everything around me, it keeps me with a level head.

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    What do you mean, specifically, about wanting to do more work than 5/3/1 requires? Are you uncomfortable with the volume? exercise selection?

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    just something that will keep me in the gym longer and away from everything, i was looking at that program and it looked like something that could be accomplished in about 25 min.

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    Takes about 10 or 15 minutes or so to do the warmup, about 45 - 60min to do the program and about another 15 minutes or so afterwards.

    I recommend giving it a try.

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    im tired and getting ready for bed, anyone have a good link they can post for the 531 training. i will read up tomorrow on it.

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