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Bigger & Stronger

I am 17 years old- Been lifting for a few years now
Used to play football, lost interest because it made me sore and really not want to lift as hard.
6’1" 205lbs
any questions, ASK!
pictures soon enough

routine something like this, my legs stay sore for awhile so I think this works better.
day of rest in between

chest
squat
chest
deadlift
chest
squest
chest
deadlift

Chest Routine: going from the last workout
little warm-ups
Bench:
135 x 10
155 x 8
175 x 6
185 x 3-4
Close Bench:
95 x 10
115 x 8
135 x 8 stopped there for some reason

dumbell tricep extension
1 arm-4 sets each
super set with situps then crunches(finally I start doing abs)
two arm dumbell tricep extension-
2 x heavy sets
then, end the work out with 4 sets of 8
bicep barrel curl superset with calf raises

Squat Routine:
get my knees warmed up.
back squats
95 x 6
135 x 8
185 x 8
195 x 6
205 x 3-4
Front Squats:
95 x 6
115 x 8
135 x 8
155 x 6
Overhead press
haven’t put it in yet

superset situps, and crunches with calf raises

Deadlift: Since school ended, I lost some of my deadlift strength for some reason.
warm up
135 x 6
185 x 8
235 x 8
255 x 6
275 x 4
295 x 4
stiff legged DL:
95lbs x 10
135 x 8
155 x 6
Shrugs
95 x -till it burns
145 x -till it burns
155 x -same :slight_smile:
superseted with sit ups+crunches
Bicep alternating curls
3 sets of 10-12
superset with calf raises

I was told in the other thread to switch to the 5x5 method.

Ye 5x5 would be good for you, just get the most out of that, and then change your routine a bit.

You can get a lot out of an basic 5x5.

deadlifts today will report back!

DEADLIFTS:

Warm-up
body squats
135 x 10
185 x 6-some reason was kinda hard, hoping it won’t affect workout

workset…bad back day Iguess…
245 x5
245 x 5
245 x 5
245 x 5

stiff legs
135 x 10
135 x 8

shrugs with sitsup then crunches 2 x20 2 x20
95 x 10
115x 12
145 x 6
125 x 10

alternation dumbbell curls
25lbs each x 10
25lb each x 8-9
hammmer same weight
x 8
x8

superset, weighed calf raises
4 sets 25lbs

Bench today will post results

Bench
95 x 10
145 x 5
workset
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
pretty hard, next time, hoping for a 5lb jump
close grip
145 x 8
145 x 8
one arm ticep exension
2 sets each arm 10reps
with barbell curl 2 x 8
forgot about Rows, so will do that now
2x2 standard grip
95 x 10
115 x 5( not used to them)
2x2 under grip
95 x 10 that feeels goooood
95 x 8
1 sets each dumbell row
45lb
high reps to FAILURE

situps( 2 x 30)+crunches(2 x 50
superset with calf raises

couple things: for a while iw orked out seven days a week that was a mistake
now im on 5 days whith three on one off two on one off, i feel much more recovered and im still hitting everything i need to. i doubt theres anyway you can hit your chest, legs three+ times a week to your maximum power.
try something like this:

day1 legs
day2 chest (and shoulders)
day3 back (deadlifts)
day4 off
day 5 legs
day6 chest (put with tris this time)
day 7 off

this is what i use, works very nicly we are around the same height (im 6 4’’) and similar size it would seem and i think its better not to deadlift more than once a week, very taxing on lower back then i cant squat right

try that let me know

I probably could of examined better the days I was am starting to workout is

Squat
rest
chest
rest
deadlift
rest
chest
rest
squat

yours look better!! will defiantly start doing that

will it still work with 5x5?

[quote]Darin1 wrote:
I probably could of examined better the days I was am starting to workout is

Squat
rest
chest
rest
deadlift
rest
chest
rest
squat

yours look better!! will defiantly start doing that

will it still work with 5x5?[/quote]

yes 5x5 will still work but if you want to get beastly strong i would switch to like 8x3
or do lots of heavy doubles and singles and keep assistance high rep,

Squat
rest
chest
rest
deadlift
rest
chest
rest
squat

do not do that!!! thats a nine day schedule thats hard to keep track cut it down to 7 days so its the same days each week.
good luck

what is a heavy double and singles? exactly?

Ill do 5x5 for awhile then go to 8x3

squat workout begins!

squat
95 x 5
135 x 5

195 x 5
195 x 5
195 x 5
195 x 5
195 x 5

front squats

135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

barbell curls
45lb 21’s
45 21’s
45 21’s
weighed calf raises

situps
crunches

http://img185.imageshack.us/img185/8332/legsex0.jpg

@bignate: since I doing 5x5 and I have bench twice a week, should I try to add 5 every time?

bench:
Bench
95 x 10
145 x 5

up about 6lbs
2 3/4lb plates
170ish, we will call it 170
170 x 5(YES!)
170 x 5
170 x 5
170 x 5
170 x

@bignate: since I doing 5x5 and I have bench twice a week, should I try to add 5 every time?

bench:
Bench
95 x 10
145 x 5

up about 6lbs
2 3/4lb plates
170ish, we will call it 170
170 x 5(YES!)
170 x 5
170 x 5
170 x 5
170 x 6

Standing up, Shoulder press
5x5
95lbs x 5
105lbs x 5
105lbs x 5
105lbs x 5
105;bs x 5

1 arm raise side
with dumbell and 2.5lbs on each side x 2

1 arm front raise
1 x with 2.5lbs each side
1 x with 5lb each side

1 arm bent off side raise

[quote]Darin1 wrote:
@bignate: since I doing 5x5 and I have bench twice a week, should I try to add 5 every time?

bench:
Bench
95 x 10
145 x 5

up about 6lbs
2 3/4lb plates
170ish, we will call it 170
170 x 5(YES!)
170 x 5
170 x 5
170 x 5
170 x [/quote]

when you complete every rep of each set with the same weight then bump it up 5 pounds. keep up the good work, after a month or so switch to 8x3 but dont use the same weight for each set, instead pyramid up to ur 3RM at about set 5 then do the last three or so sets at 90% or more of that number (if you can) this will get u very strong

work hard

so from what you see 170 x 5 for 5 sets
what would be the pyramid up?
like weight wise? could you give me a example

[quote]Darin1 wrote:
so from what you see 170 x 5 for 5 sets
what would be the pyramid up?
like weight wise? could you give me a example[/quote]

well if its for 8x3 and for me i have like 245 pause bench so this is what i do

135x3
175x3
195x3
205x3
225x3 (would be near max if not it)
225x3
215x3
205x3

so maybe for you say after the month of 5x5 (constant weight for all sets) you have a 185 bench (should be at least) for 5 reps so i guess maybe 200 for 3

so first time try it out

135x3
155x3
165x3
175x3
185x3
195x3
205x3
155x3
if you make all those then just go higher next week, i think its ok to miss a rep but make sure you hit 2 dont use a weight u can only hit one with, feel free to ask more questions
good luck

at this moment 185 5x5 is my goal :smiley:
when I stop making gains, ill give it another week then go to 8x3 or whatever

next bench is in 4 days so, hopefully
ill get 175 x 5 x 5