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Modify This Routine


I'm finishing up the 3rd week of this program I put together for myself. I like the basic idea of the thing with all the big compounds. I have gotten stronger on these lifts. I want to see what you guys think of this, and how I can make it someting I can do for another 4 weeks, after this first block is up. It is grueling to say the least, especially on my lower back which wants to remain in DOMS most of the time at this point.

All lifts are 5 sets of 5. (5x5) Unless otherwise noted... I continually do these days in this order repeating with 2-3 days off per week.

Good Mornings
Power Cleans w/ Push Press
Stiff Leg Dead Lift 3x10

Bench Presses
BB Rows
Incline Bench Presses
Dips 3x15 exrx.net/WeightExercises/PectoralSternal/WtChestDip.html

The Bear http://www.T-Nation.com/readTopic.do?id=459657
SLDL 3x10
Dips 3x15

One-Arm Snatches http://www.T-Nation.com/readTopic.do?id=871614


Looks very solid.

Also looks like you've got a lot of hamstring work. Maybe more than quad work.

How wide's your squat?


I'd change your set/rep range up. Maybe increase weight and lower reps or vise-verse.


I agree with the above, that varying set/reps is key to long term success.

Also, most people here know movements simply by their name, you don't need to waste time by posting links that describe them in the future.

Work hard!



Squat is shoulder width.

I am very quad dominant that's why I put in the extra SLDL's. Also my hammies are SUPER tight. I want to eventually get a pistol so I want them to loosen up and get stronger.


Yeah. That's a good idea. I don't know which way to go though. I was thinking about doing a periodized type thing in this respect.

I read Thib's Black Book. But I only read it once... I need to figure out how to vary reps/sets/intensity better. Maybe another read through. I'm new to the non "bench and curl" crowd.


Yeah, I felt kinda stupid leaving those links in there. It's not like you guys don't know what a curl is! I had lifted the training list from an e-mail I sent my mom, who actually needs to see the explanations. She's starting a lifting program...




I would keep a training journal and look at your ability to improve on your lifts as well as how many sets you can tolerate.

I used to find myself dragging butt in the gym trying to get all my sets done, I slowly reduced the volume until I didn't feel that way and I started getting much better results.

Also, for myself, I do better with giving a bodypart at least 48 hours of rest if the weight and volume is at all tough. Doing rows the day after biceps and chins would be a bad idea, as well as deadlifts two days in a row.

And I like to do the most challenging exercises first. Curls before chins, clean and jerk before good mornings, heavy squats before the bear. This is also safer in terms of danger to your joints. Exhausting your back with good mornings then following up with clean and jerks seems like an unecessary risk.

And (heh, lots of critiques I guess) doing so many hard compound exercises in a workout is for myself excessive. I usually do 1-2 compound exercises per workout and another 1-3 assistance. This is based on experience with my body and looking at my training log for what worked and did not.

Last thing, I used to train a lot of volume for one bodypart because I thought it was necessary to make gains, but it's surprising how much progress you can make on just a few exercises. My chest grew a lot more when all I did was focus on benching heavy weights than when I did dips, flyes, db bench and flat bench.


You're doing 2 days of SLDLs and one day of deadlifting per cycle, if I'm reading this correctly. Do you need that much work focused on the posterior chain, considering you're also doing The Bear and Good Mornings?

If you planned it that way go for it, but I think after one of these cycles I wouldn't be able to sit down for a week.