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Old 08-25-2006, 02:14 AM   #1
roadrider352
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Talking what do you think?

Going into a new routine, going from, squats, flat bench, deadlift, cable rows 3x5 (started this on 7-19), thinking about going to T-rows, power cleans, staying with squats but increasing to 5x5, dumbbell flys & shoulder shrugs, 3x5. opions welcome...
Thanks Frank
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Old 08-25-2006, 10:53 AM   #2
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Giving up after a month?
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Old 08-25-2006, 11:06 AM   #3
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T-bar rows are alot of fun for me always liked this exercise, Power Cleans are also very good. I wouldn't replace your flat bench with flies though.

Personally I would stay with your original routine since it's got alot of good excercises in it. Squat, Deadlift, Bench, Row's will help to seriously pack on the mass.

Can I ask why you want to change thing up? Bored with it?
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Old 08-25-2006, 11:35 AM   #4
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Yeah forget the flyes keep the bench. You can do some flyes after you bench if you think it won't impact your recovery too much but I wouldn't screw with it.

Well your basic 3x5 with power cleans would look something like this:

Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B Squat 3x5
Military Press 3x5
Power Clean/Row 3x5

You see the rows are to replace the power cleans not the deadlifts. Power cleans are great dynamic strength movement and are VERY complimentary to the deadlift but the dlís are a much better mass builder allowing much more weight. You can replace rows with power cleans but I wouldnít drop deadlifts. Rows, imo, are going to be a better mass builder, however, than power cleans, but donít quote me on that ;).

If you increase the squat to 5x5 then you may want to have the deadlift day be either a lower volume squat day or a ligher squat day so that you can lift to your optimum on deadlift and keep the squats moving.

But I wouldn't recommend altering the program for no reason. Why don't you tell us what's going on?

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 08-25-2006, 11:46 AM   #5
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Quote:
Originally Posted by Eric3237
Yeah forget the flyes keep the bench. You can do some flyes after you bench if you think it won't impact your recovery too much but I wouldn't screw with it.

Well your basic 3x5 with power cleans would look something like this:

Squat 3x5
Bench 3x5
Deadlift 1x5

Workout B Squat 3x5
Military Press 3x5
Power Clean/Row 3x5

You see the rows are to replace the power cleans not the deadlifts. Power cleans are great dynamic strength movement and are VERY complimentary to the deadlift but the dlís are a much better mass builder allowing much more weight. You can replace rows with power cleans but I wouldnít drop deadlifts. Rows, imo, are going to be a better mass builder, however, than power cleans, but donít quote me on that ;).

If you increase the squat to 5x5 then you may want to have the deadlift day be either a lower volume squat day or a ligher squat day so that you can lift to your optimum on deadlift and keep the squats moving.

But I wouldn't recommend altering the program for no reason. Why don't you tell us what's going on?

I agree on the power clean/row replacement. Also if your going to do heavy squats, I would do them on the day you do cleans/rows. For Cleans you will be doing a lot lighter weight than most exercise at first because there is a lot of technique to build in comparison to Deads.
So, going along with what everybody said,
lighter squats/heavy deads;
heavy squats/moderate cleans or rows.
just my $.02.

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Old 08-25-2006, 12:52 PM   #6
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I really appreciate the input, no I am not getting bored with the routine, I really kinda like it. The problem is my bench press, I know I have a problem with form that I am working on correcting, I was trying to push straight up with my elbows kinda flaring out to the sides, my weight started to drop during the bench press. I read 0311's post on bench pressing in the power lifting forum, Now, I see all this time I am doing it wrong. so I figure I was kinda beating it too death and maybe need to change from benching to something else. Then I read somewhere else on one of the forum's you should change your routine every 3-8 weeks. So at this point I am a little confused on which way to go, so I figure I would post my thoughts before makeing a move. If it's ok to continue for long term with the same routine then I can just go from a 3x5 to a 5x5 and keep doing the same excerises...
Frank
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Old 08-25-2006, 01:37 PM   #7
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No. The idea of this is to go for as long as everything is moving up until it all stalls for a while.

You probably started out to aggresively on the bench. That's pretty common. Since you're trying to get your form down you'd probably be better off dropping it back 20 or 25 pounds and going again from there. That will prob allow you to move past your current sticking point again. You can go to lower reps but since form is an issue I'm not sure that is the best course.
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Old 08-26-2006, 08:44 AM   #8
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Oh ok, this is good, I will continue with the same routine and just start easing into a 5x5...Thanks Eric
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Old 08-26-2006, 10:00 AM   #9
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Yeah, you know once you reach your limit a perfectly legitimate thing to do is to add volume. You can't add weight but you can add another set, then another. This can get you used to the added volume.

However before you begin an actual 5x5 you prob still have to stop and "reset" or you'll just plateau within a few workouts.
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Old 08-26-2006, 01:43 PM   #10
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when you first suggested the routine that I am doing now, I was thinking of doing it for at least 2 months then just building on it like easing into a 5x5 I figure if I din't know how to make the transformation into a 5x5 by September then I would just post and ask, but I really like this routine and I'd like to stay with it as long as possible. I am making progress in the squat's, DL, and rows, the bench is my weak point, I did some bent over barbell rows...I like them too I felt real goog after doing a 3x5...
I used to do a lot of bike riding, thats where my screen name came from, I had a expensive road bike, but I sold it a few years ago. Today I was in Toys R Us checking out some toys for my grandson, I saw a road bike on clearence for $49.00, heck at that price how wrong can I go? then the salesman told me if I didn't like it to bring it back and get a refund. I just went for a short ride this thing rides as good as the $700 Trek I had. So now I will add some riding in also.
Frank
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