What’s up guys,
First post here. My goals aren’t purely bodybuilding based or powerlifting based, just want to get in the gym and get bigger / stronger.
I’ve been doing a routine some would consider unorthodox, and would like your thoughts on it.
Each workout day will follow this template:
Main Lower Body Movement (Squat/DL)
Main Upper Body Movement (Bench/OHP)
Upper Body Pull
Upper Body Push
The thing that gets people really riled up is supersetting BW movements. I will superset the Main Lower Body movement and Upper Body Pull with a BW Pushing movement (dips), and the Main Upper Body movement + Upper Body Push with a BW Pulling movement (pullups).
So two example workouts following this template would be
Squat + Dips
Bench Press + Pullups
Barbell Curl + Dips
Close-Grip Bench + Pullups
Deadlift + Dips
OHP + Pullups
Barbell Row + Dips
Incline Bench + Pullups
Everything is done for 5 sets, with a DUP style progression. Basically I will try and increase reps until I hit max reps across all sets, and then increase weight.
The frequency is 4-6x a week. So either a 2/2 split of A and B, 3/2, or 3/3
So you’re probably thinking, “Why the hell do you want to train like this”…well the answer to that is I enjoy doing these movements and want to get better at them, which I believe increased frequency will help do. Because frequency and volume is high, I’m not going super heavy.
As for my progress, I’ve been adding reps and weights and slowly making progress on it, so technically it’s working
The program was built around principles I noticed in 5/3/1. Jim Wendler would have his Squat/Bench and Deadlift/OHP together in some of his templates, as well as advocating to superset BW movements. He would also recommend that each day’s assistance work consist of pushing AND pulling, regardless of the “day”. Now some of you may wonder why I don’t just do 5/3/1, the reason for that is I feel that pre-programming weights beforehand makes me start to sacrifice form in order to reach “reps”, which is counter intuitive.
I am just getting back into training after a layoff and I find that this style has actually helped me quickly regain form and technique. My numbers are piss poor but hopefully that sorts itself out.
Anyways T Nation, I would like your thoughts on this. If it seems completely stupid, let me know. The reason why I don’t just do something like 5/3/1 or a powerlifting program is that I feel the numbers just never match up to what I can actually do (meaning too heavy to establish MMC, or too light etc.)