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jwood 07-06-2009 10:53 AM

Thinking of a new routine
I have been having some success on the starting strenght program but I feel like I could do better. My bench has not really moved up and I do not feel like I am getting enough upper back work or shoulder work. Good program but I think I could do better. I have not really gained much size from it, but my squat has been rising. It has really done nothing for my upper body though. Here are my thoughts:

4 day split
Monday and thursday: Upper body
Tuesday and friday: Lower Body

5 day split
Monday and Friday: Chest and back
Tuesday and Saturday: Lower Body
Wednesday: Shoulders/Bis/Tris

Note: the first lower body workout will focus on squat the second day will focus on deadlifts

BRaWNy 07-06-2009 10:54 AM

For me, it's better the first choice.

And if you choose it, I think it would be better to go:
Monday and thursday: Upper body
Tuesday and Saturday: Lower Body

jwood 07-06-2009 10:55 AM

alright I was really leaning towards the first one, i am not sure how i am going to set it up though. I am just not a huge fan of working out on saturdays, I usually prefer to go to the beach and fishing on the weekends since I work all week so I end up missing workouts. Plus I am young so I feel that my body recovers pretty quickly

BendtheBar 07-06-2009 10:55 AM

I vote for the 4 day. 5 days a week is generally overkill unless you're juicing.

If you don't want Saturday, try a more Westside Barbell approach to training...

Mon + Thurs = Upper
Tues + Fri = Lower

Personally, I like squatting and deadlifting after I do upper, so that I have a day off...but you aren't that way you could switch it around.

I used a similar program to the above for 4 months in 2007-2008. As far as setup, I will throw out an example that will maybe help to get your juices flowing...

-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press

-Good Mornings
-Yates Rows

-BB Military Press
-Speed Benches or work weakness with 1-2-3 board Press
-Closegrip Bench Press

-Stiff Leg Deadlift
-DB Rows


Or, another example...


-Incline BB Press or DB Flat Bench Press or Pin Press or Floor Press

-Good Mornings or Front Squats
-Upper Back Work

-Shoulders, supplemental bench work and Triceps

-Deadlifts and Squats
-Stiff Leg Deadlift


Where do you feel the weak link is in your benching? Locking out? Off the chest?

jwood 07-06-2009 10:56 AM

I like the routines definitely, My weak point in my bench is off the chest definitely.

I feel like I have may have flaws in my form that prevent me from moving up more in weight. i use a very wide grip and i am thinking it might be too wide and it is not allowing my body to use more muscles during bench.

Thanks a ton Muscle and Brawn and Brawny great help so far, definitely going with the four day.

BendtheBar 07-06-2009 10:56 AM

NP. Maybe add in some heavy DB overhead presses into the rotation. If I understand it correctly, chest drive can sometimes be shoulder strength.

And don't be afraid to try everything. More reps. Fewer reps. More sets. Fewer set. Speed benches. On and on.

jwood 07-06-2009 10:56 AM

I think I am going to use something like the first example you posted, thanks again

jwood 07-06-2009 10:57 AM

Heres what I got so far and I am sure I will be changing some things

Bench 5x5
Incline 4x6
Shoulder Press 3x6
Skull Crushers 3x6
Shrug 2 x10

Squat Crusher or 5x5
Powerclean 6,4,4,2
Goodmorning 3x6
Yates or T-bar row 5x5
Barbell Curls 3x8

BB Shoulder Press 5x5
Bench Work ??
Close Grip 8,6,6,4
Dips 10,8.6

Deadlift 3x5
Stiff Legged Deadlift 2x5
Lat Pulldown 3x8
Pullups 2xfail
Leg Press 3x8
Leg Extension 2x10

BendtheBar 07-06-2009 10:58 AM

That looks pretty intense. I hope it works out for you. Any ideas for the Bench Work on Thursday, or still piecing it together?

I would have loved attacking that routine in my younger days :)

jwood 07-06-2009 10:59 AM

I created this program because I am younger and I want to take advantage of it, it is a lot and I know this but I want to do it while I am young. And now later in life I have experience with a program like starting strength.

I really have no idea what to do on thursdays, I may do some speed benching, or decline or dumbell bench or floor presses, or I may just switch it up every week and switch up the reps and everything. Any ideas you have that would help my bench I will try and incorporate it into my routine.

Thanks bud!

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