T Nation

Upcoming Strength/Mass Routine


#1

I'm thinking to do a strength and mass routine as Wetside + an additional upper body emphasis, which I'm weaker on.
My background: About 6 years of training experience. 200lbs at probably 15% BF.
Max bench: 270
Box Squat: 380
Deadlift: 470

Here's what I'm thinking:
SUNDAY:
ME Upper [
switch around between: Bench, Bench with Cambered Bar, Incline Bench, Floor Press
Work up to a 1RM then drop down to do 3 to 5 sets of 5.]
Cable Row 5x7
heavy dips 5x7
One-Armed Row 3x8
JM Press 5x8
Decline Row 4x10
sitting extensions 3x12
Hammer Curls 4x10

MONDAY:
ME Lower [
Switch between: Box Squat, Deadlift, Front Squat, Sumo Deadlift, Zercher Squat
work up to 1RM and drop down to do 3 to 5 sets of 3]
Romanian Deadlifts 4x15
Lunges walk up and down walkway x3
banded Glute-ham raises 5x8
standing cable crunches 5x10
ab wheel 4x15
weighted crunches 3x15

TUESDAY:
DE Upper (Ballistic Bench 8x3)
Trap-Bar Row 4x8
Standing Barbell Military Press 4x4
Standing Barbell Curl 4x4
Dumbbell Bench Presses 4x8
Zottman Curl 4x10
Lying Cable Flyes 4x10

THURSDAY:
DE Lower (Switch between Speed Deadlifts while standing on a platform 12x1 and Speed Box Squats 10x2)
windshield whipers 1 set to failure
front squat 5x5
windshield whipers 1 set to failure
Good Mornings 3x8
windshield whipers 1 set to failure
Lunges 3x10
windshield whipers 1 set to failure
Glute-ham raises 5x15
windshield whipers 1 set to failure
grip: farmers walks and standing holds
windshield whipers 1 set to failure

FRIDAY:
Isometric Upper
Pullups 1 set to failure
Sitting DB Military Press 3x8
Pullups 1 set to failure
Shrugs 4x12
Pullups 1 set to failure
Cable Lateral Raises 5x10
Pullups 1 set to failure
Cable Rear Raises 5x10
Pullups 1 set to failure

Any thoughts/tips?


#2

For one I think you should switch your DE days for RE days. Dynamic effort is great and useful but if you are simply looking to get stronger and bigger (not compete) you won’t get much out of it. Just do all you lifts fast.

Second, I’d switch the order to go:

Sunday - ME
Monday - RE
Wednesday - ME
Thursday - RE
Friday - whatever this is for.

Thirdly, and perhaps most importantly, on your ME days stick more to the actual template. For upper days pick one pressing movement (bench variations, military press, etc.) to build around and stay around 3-5 reps per set. The accessory and supplemental stuff can be whatever reps you feel necessary (although I’d still keep it around 8 reps, but that works best for me).

On ME lower, the same applies. Pick one big movement (squat,dead,good morning, etc.) to build around, keep the reps between 1-3 per set.

Use your RE days for higher rep hypertrophy training. This will also aid in recovery and give you the opportunity to work on any imbalances (for me in particular extra back work).

I don’t really know what you are trying to accomplish on the Friday…but I will add that you should do at least two days of ab training with more variation than windshield wipers.


#3

[quote]gone heavy wrote:
For one I think you should switch your DE days for RE days. Dynamic effort is great and useful but if you are simply looking to get stronger and bigger (not compete) you won’t get much out of it. Just do all you lifts fast. [/quote]
I don’t understand–I am simply looking to get stronger and bigger, but isn’t that most of what I’d be doing anyway if I was looking to compete?

[quote][Second, I’d switch the order to go:

Sunday - ME
Monday - RE
Wednesday - ME
Thursday - RE
Friday - whatever this is for.[/quote]
OK

My bad, I forgot to give some of the details of the routine, I meant ME Upper as both the day and the first exercise.
I was planning to:
switch around between: Bench, Bench with Cambered Bar, Incline Bench, Floor Press
Work up to a 1RM then drop down to do 3 to 5 sets of 5.

You seem to suggest against the 1RM, any particular reason?

Same here, I was planning to:
Switch between: Box Squat, Deadlift, Front Squat, Sumo Deadlift, Zercher Squat
work up to 1RM and drop down to do 3 to 5 sets of 3

Should I try good morning too? I’m honestly wary about doing a max on it because I fear what failure could mean for my back.

On that note any comments on the upper back work? It’s always been a weak point for me, too.

[quote]I don’t really know what you are trying to accomplish on the Friday…but I will add that you should do at least two days of ab training with more variation than windshield wipers.
[/quote]
Friday is another Upper Body day. I start with Isometrics on the bench then throw in some shoulder and back work.
I have windshield wipers for that one day and I’m thinking for the other day: standing cable crunches 5x10, ab wheel 4x15 and weighted crunches 3x15
Would that be enough variation?

Thanks


#4

bump


#5

The current version, just started today:
SUNDAY:
ME Upper [
switch around between: Bench, Bench with Cambered Bar, Incline Bench, Floor Press
Work up to a 1RM then drop down to do 3 to 5 sets of 5.]
Cable Row 5x7
JM Press 8x7
Rope Pulldown 4x10
sitting extensions 4x8
Zottman Curls 4x8

MONDAY:
DE Lower (Switch between Speed Deadlifts while standing on a platform 12x1 and Speed Box Squats 10x2)
windshield whipers 1 set to failure
front squat 5x5
windshield whipers 1 set to failure
Good Mornings 3x8
windshield whipers 1 set to failure
Lunges 3x10
windshield whipers 1 set to failure
Glute-ham raises 5x15
windshield whipers 1 set to failure
grip: farmers walks and standing holds
windshield whipers 1 set to failure

TUESDAY:
DE Upper (Ballistic Bench 8x3)
[Chest Dips 4x5
[Trap-Bar Row 4x8
]Standing Barbell Military Press 4x4
]Standing Barbell Curl 4x4
[Dumbbell Bench Presses 4x8
[Hammer Curl 4x10
Lying Cable Flyes 4x10
External Rotations

THURSDAY:
ME Lower [
Switch between: Box Squat, Deadlift, Front Squat, Sumo Deadlift, Zercher Squat
work up to 1RM and drop down to do 3 to 5 sets of 3]
Romanian Deadlifts 4x15
Lunges walk up and down walkway x3
banded Glute-ham raises 5x8
standing cable crunches 5x10
ab wheel 4x15
weighted crunches 3x15

FRIDAY:
Isometric Upper
Pullups 1 set to failure
Sitting DB Military Press 4x8
Pullups 1 set to failure
Shrugs 4x12
Pullups 1 set to failure
Cable Lateral Raises 5x10
Pullups 1 set to failure
Cable Rear Raises 5x10
Pullups 1 set to failure