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re: Workout Plans: What is everyone following these days? (NSFW)
Posted on 6/15/17 at 11:22 am to LSUAlum2001
Posted on 6/15/17 at 11:22 am to LSUAlum2001
I'm on a two day split:
A: Bench 7/5/3/1 with 20 lb increases
Deadlift 7/5/3/1 with 40 lb increases
Bent over row using the same weight and reps as bench
B: Press 7/5/3/1 with 20 lb increases
Squat 7/5/3/1 with 40 lb increases
Various assistance work and conditioning based on what I feel like.
Still trying to irk out linear progression before switching to something like Wendler 5/3/1.
A: Bench 7/5/3/1 with 20 lb increases
Deadlift 7/5/3/1 with 40 lb increases
Bent over row using the same weight and reps as bench
B: Press 7/5/3/1 with 20 lb increases
Squat 7/5/3/1 with 40 lb increases
Various assistance work and conditioning based on what I feel like.
Still trying to irk out linear progression before switching to something like Wendler 5/3/1.
1
Posted on 6/15/17 at 1:24 pm to Bmath
if you do move to wendler 5/3/1 I highly suggest you buy his new book forever 5/3/1. Not only does it have enough templates to keep things interesting for years but it is more up to date on his positions on training max, bar speed and just his overall philosphy. One of the best non technical books ever written on training.
Posted on 6/15/17 at 4:11 pm to lsu777
I tried 531 a couple of years ago and felt like it actually stymied my progress. So next time I feel it's time to do it again, I'll actually spend the time to read the book.
Posted on 6/16/17 at 7:57 pm to LSUAlum2001
After trying a good bit of plans, I follow Schwarzenegger and Jim Stoppani plans pretty exclusively now. I am just finishing up stoppani's shortcut to size and I'm going to finish out the summer with his shortcut to shred.
Posted on 6/16/17 at 8:35 pm to LSUAlum2001
Just started the FST-7 plan designed by Hany Rambod --Pretty sure he's Phil Heath's trainer
Pretty good results thus far
Pretty good results thus far
Posted on 6/17/17 at 7:50 am to GhostofCrowell
I'm doing 5x5 right now, I'm about 6 weeks in. I'll probably switch to the gslp next because 5x5 has gotten a little boring, but I have definitely seen some gains.
Posted on 6/21/17 at 8:19 pm to tke_swamprat
quote:
Body Spartan Genesis. On week 3.
how is this? been thinking about pulling the trigger
Posted on 6/21/17 at 8:25 pm to brass2mouth
I was actually on week 4. Started week 5 this week. I'm enjoying it. Very sore this week though. Going from 4 weeks of 5x5 to 12,10,8,6.
Posted on 6/21/17 at 9:06 pm to tke_swamprat
That far in, would you buy it again?
Posted on 6/21/17 at 10:11 pm to LSUAlum2001
5x5 right now.
Posted on 6/21/17 at 11:04 pm to GhostofCrowell
I did fst once and liked it alot.
Posted on 6/22/17 at 8:20 am to brass2mouth
I'm glad I bought it. Send me $25 via PayPal and I'll send it to you lol!
Posted on 6/22/17 at 9:59 am to LSUAlum2001
Doing the basic Wendler 531 with a kind of body building template mixed in:
Press 531 followed by DB shrugs, DB press partials, six way lateral raises
Dead lift 531 then weighted pull ups mixed in hanging leg raises
Bench 531 then DB incline bench, DB flys, dips and pushups to failure
Squat 531 then barbell curls (not done in squat rack baws) hammer curls then DB curls.
Every workout is followed by Tabata done on the C2 rower, inclined treadmill sprints, or Airdyne bike.
Its worked pretty well for me. I just got Wendler's newest book which has some pretty interesting templates in it.
Press 531 followed by DB shrugs, DB press partials, six way lateral raises
Dead lift 531 then weighted pull ups mixed in hanging leg raises
Bench 531 then DB incline bench, DB flys, dips and pushups to failure
Squat 531 then barbell curls (not done in squat rack baws) hammer curls then DB curls.
Every workout is followed by Tabata done on the C2 rower, inclined treadmill sprints, or Airdyne bike.
Its worked pretty well for me. I just got Wendler's newest book which has some pretty interesting templates in it.
This post was edited on 6/22/17 at 10:01 am
Posted on 6/22/17 at 10:16 am to tke_swamprat
ill trade you lol?
Posted on 6/22/17 at 1:31 pm to tke_swamprat
My bad man. Guess I should have just compiled this into one post
Gym required or can I knock this out with some dumbbells...say 5-75lbs
Gym required or can I knock this out with some dumbbells...say 5-75lbs
Posted on 6/22/17 at 2:18 pm to brass2mouth
You use both barbell and dumbbell. So you wouldn't be able to do everything. Plus cable pulls would be difficult.
Posted on 6/22/17 at 4:35 pm to tke_swamprat
Gotcha. Thanks.
Posted on 6/26/17 at 11:42 am to lsu777
Any of you baws wanna recommend a good cut plan that will also incorporate some strength? Been out the game a few years and find myself wandering around the gym looking for shite to do without a real plan. I stick with chest and arms, legs, shoulders and back, then repeat and Sunday is rest day.
Posted on 6/26/17 at 1:01 pm to TigerChief10
the BB.com app has tons of programs
Posted on 6/26/17 at 1:05 pm to TigerChief10
quote:
Any of you baws wanna recommend a good cut plan that will also incorporate some strength? Been out the game a few years and find myself wandering around the gym looking for shite to do without a real plan. I stick with chest and arms, legs, shoulders and back, then repeat and Sunday is rest day.
Do something like starting strength or strong lifts. Make sure you start much lighter than you feel you could do right off the bat.
This will keep your strength up while you focus on your diet and conditioning.
You can't "cut" a muscle. It will only grow or shrink. A lot of guys crash diet or do nothing but cardio when trying to drop fat, and end up losing a good bit of muscle too.
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