Thread: Routine help
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Old 02-24-2012, 12:24 PM   #4
BendtheBar
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Join Date: Jul 2009
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Your numbers are at a pretty good place. Bench can be such a troublesome lift for many guys. Don't sweat it. You'll bring it up.

I wouldn't worry about Westside right now. We need to get you on a plan that has a good mix of progression, and that is also working in some reps to build an improvement muscle base.

There are a couple options here. If any appeal to you we can iron out specifics. Other members might have some great suggestions as well. There are 100 ways to cook an egg.

1) Use the Wendler style template, but toss out the 531 for a while and use a rep scheme that has you pushing week in and week out for a while. I have a specific suggestion if this interests you.

2) Use something like the Texas method or a similar 5x5 where you are pushing weekly for more strength.

http://muscleandbrawn.com/forums/art...as-method.html

3) Use Christy's workout approach, which basically has you lifting 2-3 times a week, but pushing for more every week.

http://muscleandbrawn.com/forums/app....html#post7636

Quote:
Day one

1. Crunch 1 x 5-20
2. Squat 2-5 x 5-15
3. Stiff-legged deadlift or back extension 1 x 10-15
4. Bench press 2-5 x 5-15
5. Pulldown, Chin, or Row 2-5 x 5-15
6. Calf raises 1 x 5-20
7. Static grip 1 x 60-90 seconds

Day two

1. Sidebend 1 x 5-15
2. Deadlift 2-5 x 5-15
3. Military press 2-5 x 5-15
4. Barbell curl 2-5 x 5-15
5. Close-grip bench press 1-3 x 5-15
6. Wrist curl 1 x 15-20
7. Reverse wrist curl 1 x 15-20

Here is the three times per week template. Recommended sets and reps are the same as the two times per week template.

Day one

1. Squat

2. Stiff-legged deadlift or back extension
3. Bench press
4. Pulldown, Chin, or Row
5. Wrist curl
6. Reverse wrist curl

Day two

1. Crunch
2. Barbell curl
3. Military press
4. Calf raises

Day three

1. Sidebend
2. Deadlift
3. Close-grip bench press
4. Static Grip 1 x 60 seconds
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Last edited by BendtheBar; 02-24-2012 at 12:46 PM.
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