Switching up routine after 5.5 months

Discussion in 'Fitness & Nutrition' started by Kev07, Jun 11, 2007.

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  1. Kev07

    Kev07 New Member

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    my routine before was a 4 day split
    basically

    sunday: back
    monday:chest
    wedesnday:legs
    thursday: arms/shoulders

    not going to go into too much detail, it's in the training logs section but one way or another i'm not doing that anymore

    my new routine is a 3 day split and here it is

    Saturday:
    3x5 squats
    3x5 bench press
    3x5 Deadlifts
    3xfailure pull ups

    monday:
    5x5 Clean & Press
    3v5 Incline Bench Press
    3v7 Upright Rows

    Wedesnday:
    3x5 Squat
    3x5 Bench press
    3x5 Deadlift
    3xfailure pull ups


    thoughts?:wiggle:
     
  2. Mojo

    Mojo New Member

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    id prob change up either wed or sat's routine.

    use one day as ME and the other DE.
     
  3. Mystery Guest

    Mystery Guest New Member

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    After 5 months? It sounds like you should have switched up sooner.
     
  4. JeremyD

    JeremyD New Member

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    Your monday routine sucks. You have 2 full body days and a shoulder day? Why not make monday power cleans, OHP, and leg press or front squats with maybe a set or two or curls and tricep extensions?
     
  5. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    looks very close to the bill starr routine. compare and contrast with it IMO
     
  6. Kev07

    Kev07 New Member

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    it's actually 3 full body days, though 1 is heavier on shoulders

    it's built around mark rippetoe's workout

    why not?

    -leg press: shit excercise
    -front squats: hrmm, maybe, what are the pros/cons compared to regular squats?
    -arm workouts: i used to be a dumbell curler/skull crusher person, that doesn't really get you anywhere imo, i prefer to go heavily compound movements that target more than 2 muscles
    -what are power cleans, i forgot

    never seen it

    ME, DE?

    and yeah, i agree that i should have switched it up sooner, i'm seeing a bit of results already (been doing new routine for roughly 2 weeks)
     
  7. JeremyD

    JeremyD New Member

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    There's nothing wrong with the leg press. If you have issues, it's probably because of form.

    Upright rows and OHP are pure shoulder movement. Then you have some light cleans to hit the back. Not really full body in my oppinion. You need to hit your legs and back hard. You should be doing heavy power cleans or rows, and a leg movement.

    Also, there's no mention of core work. Weighted abs should be done 1-2x per week.

    Nothing wrong with training arms. Since you are doing no rows, your biceps are gonna get very little work from your back movements. Nothing wrong with throwing in a couple sets of heavy bb curls.


    Check here anyways...
    http://www.geocities.com/elitemadcow1/index.htm
     
  8. ACLdestroyer

    ACLdestroyer OT Supporter

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    bsd 2x per week. Crazy. Let us know how it goes.
     
  9. KingGargantuan

    KingGargantuan ♖♘♗♕♔♗♘♖

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    looks similiar to rippetoe though wednesday workout is different. and the reps are different.
     
  10. Kev07

    Kev07 New Member

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    i don't have actual issues with the leg press, i just prefer to stay off the machines.

    most of my bicep work comes from pull ups right now, still testing waters. and my monday is sort of a inbetween rest up day since i'll be doing heavy DL and squats (and bp) on saturday and wedesnday
     
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