Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 02-23-2012, 10:45 PM   #1
Harloe
Junior Member
New Brawn
Points: 180, Level: 3 Points: 180, Level: 3 Points: 180, Level: 3
Activity: 0% Activity: 0% Activity: 0%
 
Harloe's Avatar
 

Join Date: Feb 2012
Posts: 14
Reputation: 1260
Harloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good posts
Default Routine help

Long story short - I cut 30lbs for wrestling, seasons over and Iv lost ALOT of strength and size.
I was doing 5/3/1 beforehand and liked it alot, but I feel like the progression is abit slow since muscle memory is gonna kick in.
Just wondering what kind of routine some of y'all would suggest, Im thinking a westside type setup or an Upper/lower split.

Stats:
Age:19
Weight:168lbs right now, will be around 190 once everything is back to normal
& all my lifts are garbage right now and I dont know my maxs.


Thanks
Harloe is offline   Reply With Quote
Sponsored Links
Old 02-24-2012, 08:28 AM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Where were your lift totals at previously and about where are they now?
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 02-24-2012, 11:54 AM   #3
Harloe
Junior Member
New Brawn
Points: 180, Level: 3 Points: 180, Level: 3 Points: 180, Level: 3
Activity: 0% Activity: 0% Activity: 0%
 
Harloe's Avatar
 

Join Date: Feb 2012
Posts: 14
Reputation: 1260
Harloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good posts
Default

Quote:
Originally Posted by BendtheBar View Post
Where were your lift totals at previously and about where are they now?
Before:
Squat- 315x3
Bench- 225x3
Deadlift- 350x5

Now:
Squat- 245x5
Bench-185x2 (Depressing lol)
Deadlift-285x5

I dont know what exactly my maxes were before or after but that should give you a general idea on where I was.
Harloe is offline   Reply With Quote
Old 02-24-2012, 12:24 PM   #4
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

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
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."



Last edited by BendtheBar; 02-24-2012 at 12:46 PM.
BendtheBar is offline   Reply With Quote
Old 02-24-2012, 12:41 PM   #5
Off Road
Senior Member
Max Brawn
Points: 17,091, Level: 83 Points: 17,091, Level: 83 Points: 17,091, Level: 83
Activity: 1% Activity: 1% Activity: 1%
 
Off Road's Avatar
 

Join Date: Jul 2011
Posts: 7,607
Reputation: 786994
Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!Off Road is one with Crom!
Default

Quote:
Originally Posted by BendtheBar View Post
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
Nice. All three are solid choices.
Off Road is offline   Reply With Quote
Old 02-24-2012, 12:55 PM   #6
Harloe
Junior Member
New Brawn
Points: 180, Level: 3 Points: 180, Level: 3 Points: 180, Level: 3
Activity: 0% Activity: 0% Activity: 0%
 
Harloe's Avatar
 

Join Date: Feb 2012
Posts: 14
Reputation: 1260
Harloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good posts
Default

Bendthebar, whats the rep scheme you would suggest for the 5/3/1?
Before I started 5/3/1 I did the boring but big rep setup but instead of 5/3/1 for the main lift I would always just do 3 sets of 5 heavy.
Harloe is offline   Reply With Quote
Old 02-24-2012, 01:53 PM   #7
MVP
Liftin' heavy
Uber Brawn
Points: 1,278, Level: 19 Points: 1,278, Level: 19 Points: 1,278, Level: 19
Activity: 61% Activity: 61% Activity: 61%
 
MVP's Avatar
 

Join Date: Feb 2012
Location: WV
Posts: 368
Training Exp: +9 years
Training Type: Fullbody
Fav Exercise: Bench Press
Fav Supp: ANIMAL PAK
Reputation: 13484
MVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributorMVP is a dedicated contributor
Default

Quote:
Originally Posted by Harloe View Post
Long story short - I cut 30lbs for wrestling, seasons over and Iv lost ALOT of strength and size.
I was doing 5/3/1 beforehand and liked it alot, but I feel like the progression is abit slow since muscle memory is gonna kick in.
Just wondering what kind of routine some of y'all would suggest, Im thinking a westside type setup or an Upper/lower split.

Stats:
Age:19
Weight:168lbs right now, will be around 190 once everything is back to normal
& all my lifts are garbage right now and I dont know my maxs.


Thanks
I wouldn't go by any form of periodization at the moment. I would deload down to a really low weight, focus on form and use a progressive resistance training approach adding 5-10lbs per session like a novice would train.

With this in mind, I'd go to Mark Rippetoe's starting strength routine. Keep linear progression going until you get your lifts back up, then do 5/3/1, westside, texas method, etc. but for right now you can reactivate all the disabled motor units by progressive resistance and deloading.
__________________
Personal Trainer- ACE, NASM AFPA; Nutrition Consultant- AFPA

"I can do all things through Christ which strengtheneth me." - Philippians 4:13"
MVP is offline   Reply With Quote
Old 02-24-2012, 05:01 PM   #8
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,909
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2581830
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

^ If any of that doesn't make sense let me know. I am a bit under the weather as I type this.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 02-24-2012, 05:36 PM   #9
Harloe
Junior Member
New Brawn
Points: 180, Level: 3 Points: 180, Level: 3 Points: 180, Level: 3
Activity: 0% Activity: 0% Activity: 0%
 
Harloe's Avatar
 

Join Date: Feb 2012
Posts: 14
Reputation: 1260
Harloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good postsHarloe has made some good posts
Default

Quote:
Originally Posted by BendtheBar View Post
^ If any of that doesn't make sense let me know. I am a bit under the weather as I type this.
Oh no you're fine it all makes perfect sense!

Thanks a bunch for all the help, defiantly will take everything into consideration.
Harloe is offline   Reply With Quote
Reply

Bookmarks

Tags
routine


Similar Threads
Thread Thread Starter Forum Replies Last Post
5x5 or 5/3/1 routine repo Muscle Building and Bodybuilding 35 09-04-2012 01:55 PM
Help me with a routine titus_teen Muscle Building and Bodybuilding 2 02-04-2012 03:01 AM
New Routine? bruteforce Powerlifting & Strength Training 13 10-03-2011 07:25 PM
What routine to do? Riggins Muscle Building and Bodybuilding 8 03-28-2011 04:20 PM
Need a routine Pizza1337 Powerlifting & Strength Training 19 11-15-2009 07:46 PM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 03:54 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.