T Nation

New Routine


#1

First account. long time on TNation

Hello, my name is Ahmed and Ive looked through tnation for few years and decided to keep a training log here. I have ran 531 for a year or so while eventually adding some westside dynamic work for upped frequency, working up to a 365 squat 315 pause press and 425 deadlift. I cut horribly for a physique comp and all of my makes dropped to about 315/275/405.

I got back into routine with sheiko working back up to 425/345/475. got injured and went down to 405/315/485 (could only dl but couldn't squat because of hip flexor). ran smolov base meso few times resulting my tripled going from 345x10x3 squat and 295x10x3 bench to 415x10x3 squat and 335x10x3 bench and hitting an easy 525pull. Now back into the swings of squatting 3x a week, bench 3x a week, deadlift 2x a week, and 1 back day. Thought i would start logging my new routine on here.


#2

Monday
(5x8x70%)
main
squat
45x20
135x10
225x5
315x3
345x5x8
bench
45x20
135x10
185x5
225x3
255x5x8
assistance
deficit stiffleg
45x10
135x10
225x5x10
ng incline
45x10
135x10
155x5x10
accessories
pullups 10x8
pullaparts 10x20


#3

Wednesday
(6x6x75%)
main
squat
45x10
135x5
225x5
315x3
365x6x6
bench
45x20
135x10
185x5
225x3
275x6x6
assistance
highbar beltless wide grip squat
45x10
135x8
185x8
225x4x8 (paused last rep)
Dips
+0 x10
+45 x8
+90 4x8
accessories
pullups 10x8
pullaparts 10x20


#4

Wednesday
(6x6x75%)
main
comp squat
45x20
135x10
225x5
315x3
365x6x6
paused bench
45x20
135x10
185x5
225x3
275x6x6
assistance
highbar beltless wide grip squat
45x10
135x8
185x8
225x4x8
weighted dips
0 x10
45 x10
90 x4x8
accessories
pullups 10x8
pullaparts 10x20


#5

Wednesday
(6x6x75%)
main
squat
45x20
135x10
225x5
315x3
365x6x6
bench
45x20
135x10
185x5
225x3
275x6x6
assistance
highbar beltless wide grip squat
45x10
135x8
185x8
225x4x8
weighted dips
0x10
45x10
90x4x8
accessories
pullups 10x8
pullaparts 10x20


#6

Squat
45 x 10
135 x 8
225 x 5
315 x 3
365 x 2
385x6x4 1x5
paused bench
45x10
135x8
185x5
225x3
275x2
305x6x4
Dead lift
135x5
225x5
315x4
365x3
405x3x6
Spoto press
135x5
225x5
275x6
255x6
235x6
Hammer pull ups 10x8
Band pull a parts 10x24


#7

Monday
Squat 5x8x355
Pause bench 5x8x355
High bar squat 5x8x355
bench 5x10x195
pull ups 10x9
pullaparts 8x30