I talked to Eric Cressey about what I could do to change my routine to increase my strengths on my 3 lifts. He said to post in the Strength Sports Forum to get advice from season veterans in the sport. So here it goes:
Hello my name is and I was wanting advice how to change up my routine due to not increasing on my 1RM lately (about six months). I was doing a 5 by 5 progam and 5 by 3 program for approximately a year and half. I have been lifting weights for about 4 to 5 years and powerlifting for about 2 to 3 years (novice). I am 5’ 7 1/2" and weigh 240 pounds. My 1RM are as follows: bench 430lbs (touch and go) 405lbs (pause), squat 460lbs below parellel, and deadlift 525lbs.
A guy at my gym who was an old style powerlifter that has long since retired told me to reset my routine by starting with light weight all over again using 3 by 10 and increase the weight by 5lbs to 10lbs every week to build back some endurance in my training and give my muscles a break from being over trained with heavy weights. I have been doing that for two months and go four days a week, this is my routine:
Day One
BENCH PRESS
DECLINE PRESS
SQUAT
HIGH SQUAT
QUARTER SQUAT
E-Z TRICEPS (OUT)
E-Z CURLS (IN)
SITDOWN CURLS (OUT)
PULLDOWN BACK
PULLDOWN FRONT
Day Two
INCLINE PRESS
CLOSE BENCH
RACK DEADLIFT
STRAIGHT LEG DEADLIFT
GOOD MORNINGS
FOREARM CURLS (IN)
E-Z CURLS (OUT)
SHOULDER PRESS
BARBELL SHOULDER SHRUGS
MACHINE ROWS
Day Three
PAUSE BENCH
DUMBBELL PRESS
DEADLIFT
ROMANIAN DEADLIFT
CLEAN AND PRESS
FOREARM CURLS (OUT)
DUMBBELL STRAIGHT CURLS
OVERHEAD TRICEPS
PD BACK
PD FRONT
Day Four
RACK BENCH (MID)
RACK BENCH (TOP)
HIGH DEADLIFT
POWER CLEAN
SITDOWN CURLS (IN)
DUMBBELL FOREARM CURLS
DUMBBEL TRICEPS
DUMBBELL ROWS
Any advice would be helpful to make bigger gains in my three lifts.
Lawrence