Posted by Rich These will be the exercises: Squat, Bench Press, Bent Over Rows, Dead Lift, Incline Bench Press. Get your five rep max for each and then take a week off. Here's the schedule: Day 1 - Monday Day 2 - Wednesday Day 3 - Friday The following Moday you do the whole thing over again, this time using the 110%5RM as your 5RM. This is a good hybrid of HST (linear periodization) with some conjugation thrown in. Produces results for everyone who has done it. Usually people make strength gains for four to six weeks, at which point it's good to deload or decondition for a while. A sample workout with weights follows. Day 1 Day2 Day3 Day1 begining of second week Squat 145x5 155x5 175x5 175x5 175x5 etc. Give it a try and see if you like it. Off days are good for core work like crunches, etc., or cardio. Day 2 is a good day to add some 8-10 rep work for your biceps and triceps if you want to. It's real easy to get this type of workout into an excel sheet, have it work out the percentages based off your maxes and then get the closest weight to each increment you can on the bar. For example 90% of 180 is 162 I believe. If the excel sheet said that, go with 160. Don't try to add too much at the end. 105% might be a better bet than 110%, but since your main concern was gaining strength and since you're relatively new 110% could be reasonable. And of course, eat. --Previous Message--
on December 1, 2005, 8:11 pm, in reply to "Re: dissapointed"
69.113.232.89
Alright, here's the workout:
Three days a week.
Squat - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 5RMx5
Bench Press - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 5RMx5
Bent Over Row - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 5RMx5
Squat - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 80%5RMx5 - 80%5RMx5 (last two sets are optional)
Incline Bench - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 5RMx5
(5RM for this exercise should be around 80% of your 5RM for flat bench)
Dead Lift - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 5RMx5
Squat - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 110%5RMx3 - 80%5RMx8
Bench - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 110%5RMx3 - 80%5RMx8
Bent Over Row - 60%5RMx5 - 70%5RMx5 - 80%5RMx5 - 90%5RMx5 - 110%5RMx3 - 80%5RMx8
Squat 120x5 140x5 160x5 180x5 200x5
BP 60x5 70x5 80x5 90x5 100x5
BOR 60x5 70x5 80x5 90x5 100x5
Squat 120x5 140x5 160x5 160x5 160x5
IB 55x5 60x5 65x5 70x5 80x5
DL 125x5 135x5 150x5 165x5 180x5
Squat 120x5 140x5 160x5 180x5 210-220x3 160x8
BP 60x5 70x5 80x5 90x5 110x3 80x8
BOR 60x5 70x5 80x5 90x5 110x3 80x8
Squat 145x5 155x5 175x5 195x5 210x5
BP 65x5 75x5 85x5 95x5 110x5
BOR 65x5 75x5 85x5 95x5 110x5
IB 65x5 70x5 75x5 80x5 90x5
DL 155x5 165x5 175x5 185x5 195x5
: That's actually not too bad a workout design for maintaining or
: building mass. Decent frequency.
:
: For strength I would say look into Max OT and see if it's
: something you'd like. Might not be suited for you but it's good
: to read up on. I can post the conjugated routine I mentioned
: sometime tomorrow, right now I'm traveling for work and am in
: North Carolina, and don't have access to the excel file it's in.
: I'll be back tomorrow though, show you how to set up the file.
: Might even be able to get it up on my website for you to
: download so you can just enter your numbers and go from there.
:
: --Previous Message--
: ok my routine was something like this:
: workout A
:
: -calves
: -squats
: -benchpress
: -biceps (db curls)
: -weighted crunches
:
: workout B
:
: -deadlift
: -bent over rows (never really did them because i couldnt support
: myself long enough)
: -triceps (machine, standing pulley pull down type thing)
: -shrugs
: -weighted crunches
:
:
: I worked out M W F and rotated A and B each day. I did drink a
: protein shake every day i worked out, but towards the end i
: stopped because i thought i was getting enough from my diet. i
: just realized this and maybe that was a key factor for my
: haulted progress.
:
: other than that im sure the problem is a bad routine. i would
: love for you to set me up on the strength routine you were
: talking about.
:
:
:
:
:
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