Thread: Routine help
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Old 02-24-2012, 05:00 PM   #10
BendtheBar
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Quote:
Originally Posted by Harloe View Post
Oh shoot I thought you meant a different method of 5/3/1. Haha
No, sorry. I meant you could use the 531 structure and just change the main lifts to a more aggressive non-periodized format, if that makes sense.

Sorry for the confusion.

Quote:
But yea it makes perfect sense. I really like the rep goal thing, what type of assistance would you suggest after the main lifts?
I would add about 3 lifts per day. Something that is well rounded. Assistance work can be "rep goal" driven as well if you'd like.

Squat Day
Squats 3 to 5 sets
Leg Press or Other quad exercise
RDLs or Glute Ham Raise
Heavy Abs & Side Bends

Bench Day
Bench 3 to 5 sets
Pull Ups
Dips
DB Row

Deadlift Day
Deadlift 3 sets
Hack squats, front squats or other quad exercise
Good Morning
Heavy Abs & Side Bends

OHP Day
OHP 3 to 5 sets
Barbell Row
Close Grip Bench
Curls

You could add in stuff like calves, shoulder pre-hab, face pulls etc. There are really a myriad of ways to train like this. The general structure is something like:

Squat Day
Squats 3 to 5 sets
Quad exercise
Hamstring/Lower Back Exercise
Heavy Abs

Bench Day
Bench 3 to 5 sets
Back Exercise
Tricep Exercise


Deadlift Day
Deadlift 3 sets
Quad or Hamstring exercise
Hamstring/Lower Back Exercise
Heavy Abs

OHP Day
OHP 3 to 5 sets
Back Exercise
Tricep Exercise

I prefer to sneak back lifts in between pressing lifts just to allow for some tricep recovery. Also, many people don't do a lot of quad work when squatting. You don't need to, but I see no downside to strong as heck quads. They always helped me squat.

Westside is generally:

--Squat/Dead
--Lower Back
--Hamstring
--Heavy Abs

This works too if you don't want quads in the mix.
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