noahfor

Hey. I know how annoying these posts are, sorry, but I just want to make sure my routine is alright. I'm 22, 5'8, and 170 lbs, max squat 275 lbs, max bench 190 lbs, max deadlift 325 lbs. I've been lifting for about 6 months. My goal is to gain size and strength, but I'm more concerned with strength. My routine is a variation of WS4SB with an extra leg day, a one rep max instead of a three, and a few different exercises here and there. Yes, it would be easy to find another routine that would work, but I enjoy maxing out, and another of my goals is to enjoy lifting. I just want to make sure I'm not missing anything important or doing anything that I shouldn't be doing. What would you add or subtract from this? Thanks alot.

Saturday

Squat/Deadlift Variation Work up to 1 rep max
One Leg Squats 3 x 8
Glute-Ham Raise 3 x 8
Hyperextension 3 x 8
Abs 3 x 8

Monday

Bench Variation Work up to 1 rep max
Dips 3 x 8
Bent Row 3 x 8
Lateral Raise 2 x 12


Wednesday

Front Squat 4 x 6
SLDL 4 x 6
Hyperextension 3 x 8
Abs 3 x 8
Shrugs 2 x 12

Friday

Pull Ups 4 x 6
Bench 4 x 6
Military Press 3 x 8
Rear Delt 3 x 8

The number of reps and sets don't really matter that much to me. This is just what I'm currently doing.

Dale Mabry

Don't do 1rm every day. Stick with the 3rm like in WS.

If sense were common, everyone would have it.

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CowPimp

I actually always do 1RMs for my ME lifts. As long as you rotate among different exercises weekly and deload often, it should be fine. Not that there is anything wrong with using a 3RM.

Something else I would do is use a more varied level of volume and intensity. Throw in a set of 4x4 on occasion. Do 5 sets of 8 reps sometimes and increase the volume. 3x8 and 4x6 are not the only option. I pretty much wing it in that department, as silly as it sounds. However, in terms of accessory work, I do generally save the higher volume stuff for ME day and higher intensity stuff for DE day.

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noahfor

Ok, thanks for the advices guys, what I have decided is to do 5rm for a couple weeks, then 3rm for a couple, and then 1rm for a couple, and just keep going like that, and then vary the reps and sets on the accessory excersises whenever I feel like it, like you said you do. As far as exercise selection, is there anything you would get rid of or add.

Also, CowPimp, I went to your myspace and I thought you might be interested to know that the background of this painting is created using the fibonacci sequence, which of course is related to all kinds of things.

http://alexgrey.net/a-gallery/8-24/dying.jpg

I only mention this because I learned it yesterday.

CowPimp

That actually sounds like a really good plan. You should also consider cycling the volume and intensity on your accessory work.


Oh, pretty cool. I never noticed that. That whole Fibonacci sequence is a wild thing.

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