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Build My Own Lifting Routine

Hey wus up bros

Im struggling with following SS,all pros was boring, 5-3-1 was told to be to advanced for me, 5x5 programs I was told no go so. im thinking of building an effective simple routine of my own, my goals are to shed fat get stronger and drop weight ,can any of you guys give me advice on how to build my own I must say I have low lifting numbers so maybe something with low reps were I can use heavy weight all the time something I can run for months make gains and asses from there with out much change to quickly!

here are a set of my 1 rep maxes
squat 1rm 99
bench press 1rm 99
standing press 1rm 93
row 1rm 117
dead lift 1rm 111

how would I use this as an outline to build my lifting routine?

have you not followed any of the advice given in the other threads you started?

yes I have but sometimes its a conflict of interest,i have been doing cardio out ass as well,i just need a lifting routine I like can follow and stick to that is all,there is also another factor against me I take OCD meds that zap my energy and sometimes boost my appetite which is somewhat controlled white flood has been a savior so far, but im going the amphetalean route to control my hunger as well im really a complex figure when it comes to getting a even split

I know some of you guys say later for stims suppressants ect ect but with my meds I need them

  1. A program is not supposed to entertain you. It’s supposed to get you results.
  2. Different people will tell you different things. That’s just the way it is. Many things work if you stick to them.

Stick to starting strength. Get your squat up to your own BW (which is HIGH) and we’ll talk. 531 is an excellent choice when you reach a point where you can’t make progress on a weekly basis. Before that, stick to something more simple like starting strength. Or stronglifts. Or anything else that lets you do the basic lifts several times a week.

[quote] Jim Wendler wrote:

Training Rules Of Being Awesome: The Five Year Plan

Part Animal, Part Machine

I get an inordinate amount of questions on the EFS Q/A, email, and Facebook. Most of them are pretty easy to answer and just need a push in the right direction. But there are many, MANY questions from people that go into great detail about their special situation; how they’d like to do ‘this’ but can’t do ‘that’ or are so misguided due to the massive amount of information out there. I admit it can all get a bit confusing.

But without an anchor in your training, you will do nothing but float out to sea - helpless and taking in water. Eventually you will submerge, tread water for a bit and either get eaten by sharks or just sink to the bottom. I’ve seen it for 2 decades now. But it’s time to take a stand for what YOU believe in.

Besides not having the Training Anchor, people are too focused on tomorrow and NOT on today. The best example I can give is the game of football, something of which I can speak on some authority. Every team would like to win. But in order to win the game, you have to win the play. This means doing the right thing NOW. Maybe it’s a cut block, plugging a gap or simply making sure you have contain.

If everyone does everything right EVERY PLAY, the game’s outcome is usually a win. Unfortunately, the eyes sometimes leave the grind of the ground and get too focused on the horizon. When this happens you lose sight of what is important - the play.

After much thought, here are the Training Rules of Being Awesome. You can make your own, using this template but make sure you have a reason and you believe in them. What I do ask for you is to stick to them for 5 years and see where you stand; if you are true to your rules, you will be part animal, part machine.

  1. Your program will be based on 4 exercises: squat, bench press, deadlift and the press.

  2. You will train in the weight room 2-4 days/week.

  3. You will do some kind of ‘hard’ conditioning 3 days/week. This consists of pushing the Prowler, running hills, running stadium steps or pushing a car. If it looks hard and awesome, do it. If your mom can do it, put it aside until you go through menopause.

  4. You can do any kind of assistance work that you want provided that you do chin-ups/pull-ups and either barbell or dumbbell rows.

  5. If you are fat and out of shape, you must do some kind of conditioning every day. If I were fat and out of shape, I’d be pushing a Prowler every day to combat the adipose.

  6. You will not program jump and hop on the latest trend - your program should be flexible enough to adjust/tweak to include new ideas while maintaining the core principles and integrity of the program.

  7. Diet - If you need to lose fat: eat good food, less crap and eat ‘right’ 90% of the time. If you need to gain weight: eat more food. This is not a hard concept.

  8. Your body is not different than anyone else but your attitude can be.

  9. You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project.

  10. Whenever you lose focus, consult this list to clear your head and get you back on track. And when in doubt, squat and run hills. [/quote]

Consider SS to be another tool in your fight against OCD, stick with it. As results begin to build up you will become far more motivated.

If you want this thing, then you are going to have to fight for it.

Kick its ass Branndon8, you are the boss, the program is your Monkey. Thrash it!

Why is 5x5’s a no go? Madcow 5x5, try it for 9 weeks!

[quote]bdocksaints75 wrote:
have you not followed any of the advice given in the other threads you started?[/quote]

x2 -you’re coming across as an ungrateful chump.

As Chobbs mentioned try madcow. It works.

Continue to follow Starting Strength. Stop constantly switching routines and overthinking things.

In the other thread you said:

[quote]Brandon8 wrote:
ok im going to pick on before the day is over![/quote]

What happened to this? Why did you start a new thread?

[quote]Gambit_Lost wrote:
In the other thread you said:

[quote]Brandon8 wrote:
ok im going to pick on before the day is over![/quote]

What happened to this? Why did you start a new thread? [/quote]

that was for a diet routine,im still having trouble deciding but I did read the top 5 eating habits sticky!

[quote]Brandon8 wrote:

[quote]Gambit_Lost wrote:
In the other thread you said:

[quote]Brandon8 wrote:
ok im going to pick on before the day is over![/quote]

What happened to this? Why did you start a new thread? [/quote]

that was for a diet routine,im still having trouble deciding but I did read the top 5 eating habits sticky![/quote]

What about this one? http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/what_lifting_options_do_i_have

Or this one? http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/ok_im_down_to_335_can_i_eat_a_good_2400_cals_run_531_daytime_walk_40_minutes_at_night_would_drop_me_down_good

There’s good advice in all those threads.

[quote]LoRez wrote:

[quote]Brandon8 wrote:

[quote]Gambit_Lost wrote:
In the other thread you said:

[quote]Brandon8 wrote:
ok im going to pick on before the day is over![/quote]

What happened to this? Why did you start a new thread? [/quote]

that was for a diet routine,im still having trouble deciding but I did read the top 5 eating habits sticky![/quote]

What about this one? http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/what_lifting_options_do_i_have

Or this one? http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/ok_im_down_to_335_can_i_eat_a_good_2400_cals_run_531_daytime_walk_40_minutes_at_night_would_drop_me_down_good

There’s good advice in all those threads.[/quote]

will read right now

lol just do anything

[quote]Brandon8 wrote:
Hey wus up bros

Im struggling with following SS,all pros was boring, 5-3-1 was told to be to advanced for me, 5x5 programs I was told no go so. im thinking of building an effective simple routine of my own, my goals are to shed fat get stronger and drop weight ,can any of you guys give me advice on how to build my own I must say I have low lifting numbers so maybe something with low reps were I can use heavy weight all the time something I can run for months make gains and asses from there with out much change to quickly!

here are a set of my 1 rep maxes
squat 1rm 99
bench press 1rm 99
standing press 1rm 93
row 1rm 117
dead lift 1rm 111

how would I use this as an outline to build my lifting routine?[/quote]

if your goals are simply to try and gain strength while loosing fat, a basic low volume strength routine will work fine.

monday
squat 2x5
box squat 2x4
leg press 2x10
(pick 2 of the above, one must be leg press)
heavy ab work 2x20
calves 2x10

tuesday
bench 2x6
decline bench 2x6
dips 2x10
side raise or upright rows 1x15

thursday
deadlift 2x5 (rotate variation weekly)
pull througs, GHR, reverse hypers 1x10-15
heavy rows 2x6
neutral grip pulldowns or pull ups 2x8
curls 2x8

note: only working sets are listed, you still do your warm up and ramp sets before your work sets.

eg

squat barX10, 95X8, 135X5, 165X3 195X1, 225X1, 250 for 2 sets of 5

dont question just do!

[quote]ryan.b_96 wrote:
if your goals are simply to try and gain strength while loosing fat, a basic low volume strength routine will work fine.
[/quote]

Dude. You just threw another option into the hat of a person with ADD. Do you realise what you did?

Also, his strength is so lousy that there is no reason not to train each lift at least twice per week. I’m half his size (give or take) and more than twice as strong - and that’s not eaven an accomplishment.

OP, you are WEAK. Stick to starting strength. OR stronglifts. As you’ve seen, they are very similar. What you need is consistency, NOT variety. If you’re bored go read a book.