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My first Strength Routine, Please Critique!!


#1

Hi this is gonna be my first strength routine after a year of hypertophy workouts.

it start with 80% of the 1RM

Day 1:

Squat:6x6
Stiffed leg deadlift:3x6
Military press:4x6
Calves:2-3x15

Day 2:

Sumo Deadlift:4x6
Pull Ups:4x6
Narrow Grip Bench:3x6
Barbell Shrugs:3x8
Weighted Sit Ups:1 to failure

Day 3:

Power cleans:6x4
Front Squat:4x6
Barbell Curl:3x6
Forearm and Grip:2-3x15

Day 4:

Deadlift:6x6
Bench press:6x6
Bent over row:3x6
Weighted sit ups:1 to failure

my goal is to compete in strongman and powerlifting.

thanks.


#2

Hmm…well…at least you didn’t post a “just bench three times a week” routine!

  1. How long have you been training?

  2. What are your # in the big three?

  3. Have you already considered a true and proven 5x5 routine (Bill Starr, Madcow, Stronglifts…), or West Side For Skinny Bastard, or Wendler’s 5-3-1 (many PL and strongman competitors are dong it with great results)?

IMO, your routine has too much work (both daily and weekly), and each session has no real focus; you’d do better with a squat day, a bench day, and a DL day, with a variation of the main lift (working up to a top set) and some assistance work (chosen to adress your weaknesses).

Also, set of 6 are more in the functional hypertrophy range, you need to go heavier (not all the time, but anyway…).

Bottom line: pick a proven program and follow it for at least a year, then make your own adjustements.


#3

[quote]fabiop wrote:
Hmm…well…at least you didn’t post a “just bench three times a week” routine!

  1. How long have you been training?

  2. What are your # in the big three?

  3. Have you already considered a true and proven 5x5 routine (Bill Starr, Madcow, Stronglifts…), or West Side For Skinny Bastard, or Wendler’s 5-3-1 (many PL and strongman competitors are dong it with great results)?

IMO, your routine has too much work (both daily and weekly), and each session has no real focus; you’d do better with a squat day, a bench day, and a DL day, with a variation of the main lift (working up to a top set) and some assistance work (chosen to adress your weaknesses).

Also, set of 6 are more in the functional hypertrophy range, you need to go heavier (not all the time, but anyway…).

Bottom line: pick a proven program and follow it for at least a year, then make your own adjustements. [/quote]

he says hes been training for a year for size.


#4

[quote]FrancoBLS wrote:
Hi this is gonna be my first strength routine after a year of hypertophy workouts.

it start with 80% of the 1RM

Day 1:

Squat:6x6
Stiffed leg deadlift:3x6
Military press:4x6
Calves:2-3x15

Day 2:

Sumo Deadlift:4x6
Pull Ups:4x6
Narrow Grip Bench:3x6
Barbell Shrugs:3x8
Weighted Sit Ups:1 to failure

Day 3:

Power cleans:6x4
Front Squat:4x6
Barbell Curl:3x6
Forearm and Grip:2-3x15

Day 4:

Deadlift:6x6
Bench press:6x6
Bent over row:3x6
Weighted sit ups:1 to failure

my goal is to compete in strongman and powerlifting.

thanks.[/quote]

if you wanna compete in PL you need some triples and singles in there 5/3/1 would be best IMO.


#5

I made this following the 5/3/1 method. what you think?

Military day:

Military press:5/3/1
DB Incline:5x10
BB Shrugs:5x10
Chin Ups:5x10

Deadlift day:

Deadlift:5/3/1
Romanian Deadlift:5x10
Rack Deadlift hold:5 Sets
Sit Ups:5x15

Bench day:

Bench press:5/3/1
DB Bench Press:5x10
Bent Over Row:5x10
Skull Crushers:5x10

Squat day:

Squat:5/3/1
Back Raise:5x15
Front Squats:5x10
Barbell Curl:5x10


#6

Ya you need to lower the rep’s or pyramid them around 5/3/1. Doing 6 to 8 reps will be a lot of mass gain.


#7

Is there any chance your a fan of Black Label Society? jw


#8

I love Deadlifting. But its easy to over do it on them. I would keep it to one heavy session a week.

I did a lot of bodybuilding type routines when I first started before I learned better. I did Bill Stars 5-5 and got great results …I would highly recomend it. Its a great way to get into training for strength. Just make sure you follow it closely. Maybe ad a little ab work…but not much else.

On the 5/3/1 I would replace the leg curls and leg presses with front squats and romanian deadlifts or good mornings. Otherwise it looks good.


#9

[quote]BlackLabel wrote:
Is there any chance your a fan of Black Label Society? jw[/quote]

yes exactly im a big black label and zakk wylde fan


#10

[quote]FrancoBLS wrote:
I made this following the 5/3/1 method. what you think?
[/quote]

I’d just add chins on MP day, and some bench press (BB or DB) 5x10 on BP day.

Enjoy your training!


#11

Wht’s progression in Microcycle/week?


#12

[quote]pal60 wrote:
Wht’s progression in Microcycle/week?[/quote]

Week 1: 5x65% 5x75% 5x85%
Week 2: 3x70% 3x80% 3x90%
week 3: 5x75% 3x85% 1 or more reps x 95%
week 4: Deload

after deload start the routine again adding 5 pounds to your 1 rm.
(in 5/3/1 method your 1rm is 90% of your real 1rm)


#13

a last question: should i do calves? in wich day?


#14

[quote]FrancoBLS wrote:
pal60 wrote:
Wht’s progression in Microcycle/week?

Week 1: 5x65% 5x75% 5x85%
Week 2: 3x70% 3x80% 3x90%
week 3: 5x75% 3x85% 1 or more reps x 95%
week 4: Deload

after deload start the routine again adding 5 pounds to your 1 rm.
(in 5/3/1 method your 1rm is 90% of your real 1rm)
[/quote]

when you gonna start this?


#15

next week, im gonna take this week off


#16

hey wich day should i do calves??


#17

[quote]FrancoBLS wrote:
next week, im gonna take this week off[/quote]

post how it goes.
id like to see how you progress


#18

[quote]FrancoBLS wrote:
hey wich day should i do calves??[/quote]

Just to keep the upper-lower structure, you can do it either on DL or on squat day, but it doesn’t really make a big difference. Remember to go AMRAP (but not to failure) on your last 5/3/1 set!