T Nation

Going for 3/4/5

I’ve lifting on and off for several years. I started as a junior in high school and am now a college senior. I’ve made some gains from when I started, but I would probably be much stronger than I am now if I had trained right/more consistently. Lately I’ve been hitting a few pr’s in the deadlift and the squat and I decided to make a 3/4/5 combo my goal for the rest of this year.

I’ve gotten decent results from Westside style programs in the past, so that’s the type of template I’ll be using, at least as long as I keep seeing results from it.

Height: 6’1"
Weight: 220
BF: ~18%
Bench: 225
Squat: 315
Deadlift: 425
Obviously I have a lot of work to do, but I’m confident and excited about making some progress.

I started work on Monday:
Monday, ME lower:
Squat, 275x3
Leg press 4plates per side x 12, 5x8, 5.5x8, 6x6
Reverse hypers 4x12
Ab Circuit

Tuesday. ME Upper
Bench 215x2
Dips 3x8
Overhead tricep extensions, 70x8,80x8,85x6
Rear delt cable raises, 20lbs x 3 x 12
Cable bench shrugs: got these from Kelso’s Shrug Book, 60 lbs x3x8

Wed: Off

Any comments or advice is welcome. I’m really excited about getting back into training after being a little bit lazy this semester. I think now that I have a goal I will be able to stay focused a little bit better.

Well good luck man… how is your routine going to look like for the rest of the week?

[quote]alocubano1110 wrote:
Well good luck man… how is your routine going to look like for the rest of the week?[/quote]

Thanks. I’ll probably do some higher rep stuff for speed for legs tomorrow and then upper body Friday.

Today was dynamic effort lower. I did eight sets of 2 speed squats at 190, 60% of my max. They didn’t go up as fast as I felt they should have, but I was definitely working hard. I’ve never really done speed squats before so it may take some time for me to get the hang of it.

DE: squats, 8x2@190

DB stiff-legged deadlifts: 75 (in each hand) x8, 85x8, 90x8, 100x8, 110x8. They started off pretty easy, but I was working by the time I got to the nineties. Next week I’ll start higher, but this week I wasn’t sure exactly how much weight I could use.

Hise Shrugs: These are shrugs where you set up for a squat, then shrug with the bar across your shoulders. I worked up to a max set of 315x6. I supersetted these with the deadlifts above.

I should have done some reverse hypers, but the gym closed before I got the chance. I figure I can hit those and abs with my DE Bench workout. Does anyone know of a way to do reverse hypers or a similar movement at home? It would be good to have that option in the future.