Thread: New routine...I feel like a noob LOL

welcome back

I remember some of your posts from when I was first posting here. Nice to have you back if I do say so myself.

I have similar preferences: I like keeping certain staples in my workouts at all times because I consider certain exercises to be of utmost importance. Without them, I would fall apart. Personally I have even lower volume when going for strength. Recently I've been doing 3x3 (warm up w/about 60% of working set weight), 3x2 (working sets w/90%+ of 1RM). This has brought me very good gains, and hopefully it's not just from blind luck and being young. However, I've been using a more progressive warm up for things like deadlifts when I go heavy, such as 1x6 (135), 1x4 (225), 1x3 (315), 1x1 (385), 1x1 (415) or something like that. I just thought it would be a good idea because at times it didn't seem like the 3x3 was enough of a warm up. Obviously this will differ with different people.

Sorry for the long post, but if you check my journal in my signature you'll see exactly how I lay it out (if you care haha).

I'm more of a fan of periodizing intensity, but Max-OT is okay for a bit if you would like to try it. It's not really groundbreaking stuff, but you should see some results.

Eh, just getting done with a max-ot routine. Probably the worst routine I've done in years. The problem is, apparently your body adapts to the 4-6 rep range faster than any rep range. I stopped seeing gains after a few weeks.

I'd recommend trying something different... or if you do Max-OT, switch it up with a different rep scheme every couple weeks.

Yea I tried something like max-ot a long time ago and found I adapted to the 4-6 rep range rather quickly and progress slowed down alot. I was so use to using p/rr/s that any time I go to a new routine without something always changing I feel I adapt pretty fast. I like to keep changing it up ya know.

Pimp so what would you recomend? Somethign like:
3-4 weeks @ 10rm
3-4 weeks @ 5rm
3-4 weeks @ 2-3rm

8-12 working sets depending on size?

Originally Posted by DeadBolt

Yea I tried something like max-ot a long time ago and found I adapted to the 4-6 rep range rather quickly and progress slowed down alot. I was so use to using p/rr/s that any time I go to a new routine without something always changing I feel I adapt pretty fast. I like to keep changing it up ya know.

Pimp so what would you recomend? Somethign like:
3-4 weeks @ 10rm
3-4 weeks @ 5rm
3-4 weeks @ 2-3rm

8-12 working sets depending on size?

yea thats cool, whatever keeps you from going stale. you can also do heavy/light workouts, i believe thats called undulating periodization.

also remember that loading parameters are only one variable you can change, there is also volume, frequency, density, exercises and more stuff i'm probably forgetting. we've talked a lot on here about periodization, and i'm sure in pat's journal there are lots of examples of periodizing training.

nice to you around here btw

Originally Posted by Yanick

nice to you around here btw

Thanks bud....its good to be back! So many new faces though its crazy heh!!

Originally Posted by DeadBolt

Thanks bud....its good to be back! So many new faces though its crazy heh!!

yea and they all have more posts than me damn open chat

Originally Posted by Yanick

yea and they all have more posts than me damn open chat

maybe if you worked out and showed up here to grace us with your pressence and knowledge once in a while you would have more posts.

Originally Posted by P-funk

maybe if you worked out and showed up here to grace us with your pressence and knowledge once in a while you would have more posts.

Correct me if I am wrong, but if he graced us with his knowledge, wouldn't that just up his post count by 1?

Originally Posted by P-funk

maybe if you worked out and showed up here to grace us with your pressence and knowledge once in a while you would have more posts.

new year, new goals, new opportunities bro

Originally Posted by Dale Mabry

Correct me if I am wrong, but if he graced us with his knowledge, wouldn't that just up his post count by 1?

you insult me! all my knowledge would fit atleast...3 times as many!

yeah, welcome back!

i am/was in a very similair situation - got sick for 9 months and am getting back in the game. I opted for a mix between the prs and periodization scheme.... month one i had a rep scheme going on a push pull legs split. where i did lowered weights with concentration on negatives. then the next month i raised the weight and dropped from 10-12 reps to 6-10 suppersetting core lifts. now, in my third month im focusing on power and strength in the 1-5 rep range with very heavy weights.


Good luck- with a little determination and a good diet, you will get back where you were in no time at all, almost regardless of which training scheme you choose.

welcome back

i thought you were all about p/rr/s?

Originally Posted by DeadBolt

Yea I tried something like max-ot a long time ago and found I adapted to the 4-6 rep range rather quickly and progress slowed down alot. I was so use to using p/rr/s that any time I go to a new routine without something always changing I feel I adapt pretty fast. I like to keep changing it up ya know.

Pimp so what would you recomend? Somethign like:
3-4 weeks @ 10rm
3-4 weeks @ 5rm
3-4 weeks @ 2-3rm

8-12 working sets depending on size?

That's a linear periodization scheme, which would work just fine. Some powerlifters like that type of periodization, one being the big and bag Ed Coan.