Greetings, all.
Because of what I’m after, I have to build my own programs. I do Powerbuilding, because I want to be both big and strong. However, as of late my program has focused more on the bodybuilding aspect of things. I’m plenty big, and I want to focus on getting stronger. I used the 5/3/1 template, however, I just ended up getting weaker. I’m a volume guy.
So, here’s what I’ve come up with. Anyone who actually takes the time to read it all and can offer some advice, I absolutely thank you.
My first compound movement, I rest for as long as I need. The following two compounds, I rest 2 minutes. When it comes to the hypertrophy sets, I only rest 15-30 seconds.
Saturday - Push Day A
Flat Bench - 3 sets of 5, sets done at 80% of my 1RM.
Dips - at a body-weight of 265lb for 5 sets of 5
Over-Head Dumbbell Press - 70% of my 1RM [may switch to barbell, as those dumbbells will get heavy, and getting them up is a bitch]
Machine Flies - 3 sets of 10-15 at 50-60% of my 1RM
SUPERSET WITH
Triceps Rope Pressdown - 3 sets of 10-15
Shoulder Lateral Raise - 3 sets of 10-15
SUPERSET WITH
Behind The Neck Press - 3 sets of 10-15
Cardio: 15-20 minute incline walk
PULL DAY A
Lat Pull Down - 3 sets of 5
Yates Rows - 5x5
T-Bar Row - 5x5
Hammer Strength Shrugs w/ 2second pause at top - 3 sets of 10
Hammer Curls - 3 sets of 10
SUPERSET WITH
Machine Rear Delt Flies - 3 sets of 10-15
Preacher Curls - 3 sets of 10-15
SUPERSET WITH
Band Pull Apart - 3 sets of 10-15
Cardio: 30 minute walk
LEG DAY A
Squat - 3 sets of 5
Power Clean - 3 sets of 5
Sissy Squat - 5 sets of 10
Plate Carries - 3 rounds of walking 30ft and back
I grab two 45lb plates together and hustle.
Cable Pull Through - 5 sets of 10
Calf Sitting Extension - 3 sets, each set is a drop set where at first I go light, for 20 reps, then immediately go heavy for 5 reps. That’s a set.
Side-Bends - 3 sets of 20 reps per side
Ab Crunch Machine - 4 sets of of 15
Cardio: Incline walk for 15 minutes
PUSH DAY B
Over-Head Press - 3x5
Dips - 5x5
Incline Bench - 5x5
Muscle Snatch & Walk - 2 reps and a 35ft walk with the weight over-head, 3 sets of that. For those who don’t know, a Muscle Snatch is where you basically do a Power Clean, but instead of catching it, the second it gets about neck level you whip your hands underneath and press it.
Machine Fly - 3x8-10
SUPERSET WITH
Machine Triceps Extension - 3x8-10
Triceps Press down - 3x20, 15, 10
I only rest about 10 seconds between sets.
PULL DAY B
Yates Row - 3x5
Hammer Strength Reverse Grip Pulldown - 5x5
Wide Grip Cable Row - 5x5 [thinking of changing this to chest supported dumbbell row]
Snatch Grip High Pull - 3x5
Kroc Row - 1x20 [I do a few build up sets, and then just go all out for one set]
Cable Flex Curl - 6x10
SUPERSET WITH
Dumbbell Rear Delt Fly - 6x10
LEG DAY B
Rack Pulls - 3x5
Stiff Leg Deadlift - 5x5
Leg Press - 5x5
Hyper Extensions - 5x10
Sitting Calf Raise - 5x10
Leg Raises - 3x10
Cable Crunches - 3x10
Cardio: 30 minute walk
Any suggestions are greatly appreciated. I know that’s a lot to read up there.