yet another critique my routine thread!

Discussion in 'Fitness & Nutrition' started by chickenadobo, Oct 3, 2006.

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  1. chickenadobo

    chickenadobo New Member

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    This is based off the I Need Mass Template from the efs pamphlet. I changed the DE days to RE days. Please have a look.

    Sunday (RE Bench
    )


    Bench 5x5
    Close grip bp/Floor Press 3-5rm
    Military/ Push Press 5x10
    Pullups or Rows 5x10

    Monday (ME Squat/Dl)

    Squat 3-5rm
    SLDL/GM Heavy 2-3x8
    45degree backraise 3-5x8-15
    Abs 5x5-20

    Wed. (ME Bench)

    Bench/incline 3-5 rm
    Tate Press 5x10-15
    Lats 5x10-15
    Shrugs/High Pulls 5x10-15

    Friday (RE Squat/DL)

    Free Squat/Box 5x5
    Deadlifts 5x5
    Pullthrough 3-5x8-15
    Abs 5x5-20


    What can I do about Friday? There's no way I am going to be able to go all out squat/dl 5x5. Would that be overtraining? I want to be able to dl every week. Any thoughts?
     
  2. Phineas Q Stork

    Phineas Q Stork Active Member

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    Ummmm, what are your numbers. And why are you on like your 3rd routine in the past month
     
  3. chickenadobo

    chickenadobo New Member

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    I ran my 2nd 5x5, switched to arnold for a week to change things up to high volume. Realized I liked going in more than 3 days a week but not 6.

    Bench 165 5x5
    Deadlift 265 5x5
    Squat ~230 5X5

    edit: also, i didn't feel like my squat was improving on the bill starr 5x5 because I wasn't including in any accessory posterior chain/hamistring movements for my legs.
     
  4. Phineas Q Stork

    Phineas Q Stork Active Member

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    If you wanna do upper/lower, I wouldn't really do the westside stuff right now. Read this and see what you can come up with. Look at post #47 for what your upper days should focus on should you choose that route. For lower, just have one day where you squat, and another day where you pull.

    If you want to go back to 5x5, add in some good mornings or RDLs, but take something out in its place
     
  5. chickenadobo

    chickenadobo New Member

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    What am I supposed to read? And, appreciate the help man!
     
  6. Phineas Q Stork

    Phineas Q Stork Active Member

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