T Nation

Total Change Up of A Friend's Routine


#1

A friend of mine is going back up to college and wants to start a new routine similar to mine ( power lifting and strongman mixture ) He doesn't have an account here and wants to know if this seems like a decent routine. I'm not sure what days he's gonna train but the week is going to consist of these exercises.

4 types of bench ( regular, floor press, with chains, and board press ) 2 of those a week then alternating
squat and front squat both in the same week
dead lift once a week
clean and press, Zydrunas press, circus dumbbell. Doing 1 of those a week then alternating
farmers walk with trap bar and dumbbells, switching each week
incline dumbbell press once a week
and assistance work being dumbbell curls, hamstring curls, front raises, and tricep pushdowns

I think there's a little too much but wanted to get some opinions so I can help him out before he leaves in a few days. Let me know what you think


#2

I’m seeing a lot of pushing and very little pulling (not even chinups?). You also haven’t specified what exercises go on what days, and what sets/reps.


#3

Ya i know he never told me what he’s doing on what days But he did say he’ll run the 5/3/1 with some heavy singles on bench and dead also. I wanna say it’s like this:
mon- 1 bench, 1 squat, assistance
tues- off
wed. dead lift, 1 OH press, farm walk
thurs-incline dumbbell and assistance
fri-off
sat. 1 bench, 1 squat, rows


#4

seems confusing hahaha. I feel like it would be better to simply run 5/3/1 with some basic assistance work, and then have one day set aside for whatever strongman stuff he wants to do. That was he can get nice and strong and big at the normal powerlifting/bodybuilding lifts, and still be practicing specific strongman skills/movements once a week.

mon: 5/3/1 squat + assistance
tues: 5/3/1 bench + assistance
wed: rest/light arms work
thurs: 5/3/1 dead + assistance
fri: 5/3/1 press + assistance
sat: Strongman
sun: rest

Not too much assistance, just a few basic movements each day. That’s what I would do.


#5

[quote]N.K. wrote:
seems confusing hahaha. I feel like it would be better to simply run 5/3/1 with some basic assistance work, and then have one day set aside for whatever strongman stuff he wants to do. That was he can get nice and strong and big at the normal powerlifting/bodybuilding lifts, and still be practicing specific strongman skills/movements once a week.

mon: 5/3/1 squat + assistance
tues: 5/3/1 bench + assistance
wed: rest/light arms work
thurs: 5/3/1 dead + assistance
fri: 5/3/1 press + assistance
sat: Strongman
sun: rest

haha yeah I tried to simplify it but it didn’t work. It will probably end up looking something like what you said but he might bench twice a week, both of us hit the dreaded plateau haha

Not too much assistance, just a few basic movements each day. That’s what I would do. [/quote]