Training Program

[O-Train]

I'm kinda bored so I thought I would post up a new routine I just started. There is a conspicuous lack of bicep training which is planned. Left bicep has been bothering me for a while so I'm working on fixing it. For anyone interested this is a 5/3/1 program 3x/wk. The accessory stuff is anything besides bench, mil. press, squat and deadlift. Usually do about 3 sets of each accessory movement. Threw in some external rotations to help with my bicep issue. I've done the military press and the deadlift workout so far and they are fast and enjoyable. Nothing fancy, feel free to ask questions or comment.

Military Press
Dips (Chest)
Pendlay Rows
High Elbow Seated Rows

Deadlift
Barbell Lunges & Uni. Leg Ext.
Glute/Ham Kickbacks
Standing Calf Raise

Bench Press
Rolling Tricep Extension (EZ bar)
Dumbbell Rows
Dumbbell Side Laterals
Dumbell External Rotations

Squats
Barbell Good Mornings
Leg Press
Calf Raise w/ Leg Press

[tiramisu]

I'm really curious how well the 5/3/1 will work for size and strength.

I'm undecided as to what I should be doing after I finish dieting and waffling between everything from volume training to 5/3/1.

[faller]

Nothing to add except that i just got the the book.. I just started reading it. I'm takeing an extended time off, have to get rid of some annoying little pains through out my body. I'm pretty excited about starting the 5/3/1.

Are you planning on keeping a journal on here O-Train?

[tex]

solid program....i gained good size and added lots of lbs to my lifts....let us know how it goes....

[O-Train]

I'm really curious how well the 5/3/1 will work for size and strength.

I'm undecided as to what I should be doing after I finish dieting and waffling between everything from volume training to 5/3/1.

It's too early for me to tell but I think it will work well for size and strength. It's a nice change. The workouts are fast and I find myself looking forward to training. You constantly set personal bests with 5/3/1 but they are not with max weights, just a particular weight for max reps. For example today I did bench press and because the %'s are based on 90% 1RM I was supposed to get at least 5 reps with 195 but you go for max reps so I got 12.
The thread jsv22 started has a link to the e-book which is free to download.

[O-Train]

Nothing to add except that i just got the the book.. I just started reading it. I'm takeing an extended time off, have to get rid of some annoying little pains through out my body. I'm pretty excited about starting the 5/3/1.

Are you planning on keeping a journal on here O-Train?

I just might. I've been keeping a training log on another site which is really slow. I was hoping it would help increase traffic although I don't think it will.

[O-Train]

solid program....i gained good size and added lots of lbs to my lifts....let us know how it goes....

Glad to hear it. Hopefully I can do the same.

[JonnyO]

Looks good, how long do you plan to do this for before changing it up?

How many sets and reps per set you do?

I havent checked out the book I will try when i get some free time.

[O-Train]

Looks good, how long do you plan to do this for before changing it up?

How many sets and reps per set you do?

I havent checked out the book I will try when i get some free time.

I'll go until I'm not making progress. Once my bicep stops bothering me I will probably incorporate some pullup or pulldown variations. I'll resurrect my old log and post up today's workout. The main lifts are all planned ie. 65,75,85% but the accessory stuff is more up to the individual.

[faller]

. For example today I did bench press and because the %'s are based on 90% 1RM I was supposed to get at least 5 reps with 195 but you go for max reps so I got 12.
.

Finished it today. It is everything i was told it was, a basic meat and potatoes, easy to understand program...

The max reps are for the last set, right?

[O-Train]

Finished it today. It is everything i was told it was, a basic meat and potatoes, easy to understand program...

The max reps are for the last set, right?

Yes, on weeks 1-3 the last set is for max reps. Week 4 is a deload week so it's just 3x5 @40,50,60%.

[Talo]

Good program , just remember to take it slow.

[O-Train]

Kinda bored. No point in starting a new thread so I'll carry on from this one. I've been wondering over the last couple days if it's really optimal for me to be following a program designed specifically to increase raw strength/power. Actually I've been wondering if it's really optimal to follow any specific program at all. Given that each person is sufficiently different and the number of variables involved...after years of training it may be best to just go with what works. Taking different aspects and ideas from various people and programs and designing something that is personalized.

I feel like lately I've been focusing on strength and improving form in the basic lifts which has been beneficial. However I think I've been neglecting some basic aspects of a good bodybuilding program.

These posts are going to be me discussing things with myself in text form so I can organize it for later. Just a useful way of remembering things.

Exercises I want to incorporate:

Lower Body - Back squats, hack squats, front squats, deadlifts, romanian deadlifts, maybe good mornings

Accessory/Other - glute/ham kickbacks, ham curls, leg extensions

Upper Body - Bench Press, military press, seated dumbbell press, dumbbell chest press, chin ups, pendlay row

Accessory/Other - lateral raises, dips, rolling tricep extensions, high elbow rows, one arm dumbbell row, dumbbell bicep curl

[tiramisu]

Have you considerd a DC type program, hypertrophy plus strength rather than strength plus hypertrophy and the program would allow you to work in most of the exercises you enjoy.

[O-Train]

Calf raises are another accessory lift for both lower body days.

LB D1 Back Squats, Romanian Deadlift, Hack Squats, Standing Calf Raise
LB D2 Deadlift, Front Squats, Unilateral Hamstring Curl, Standing Calf Raise

UB D1 Bench Press, Seated Dumbbell Press, Rolling Tricep Ext. One Arm DB Row, Chin ups
UB D2 Military Press, Dumbbell Chest Press, Dips, Pendlay Rows, High Elbow Rows

Low Volume, high intensity. Still more to figure out.

[O-Train]

Have you considerd a DC type program, hypertrophy plus strength rather than strength plus hypertrophy and the program would allow you to work in most of the exercises you enjoy.

Yeah it's definitely a good program. I had really good gains with DC training. I like rest pause sets, it may be worth incorpoating some aspects of DC...not sure yet.