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Old 07-13-2012, 11:25 AM   #1
RobMoriRB
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Default New routine idea-any feed back is helpful

I am a total noob when it comes to building a program to test out on my body an see how it reacts. I have been doing alot of serching around an digging up files to come up with a ROM(that is me) Classic Program

PR Day
Squat (start with 3 singles an work my way up to 7 singles)
Bench " "
BKDL " "
Lower Body Ass. (Volume Work)

Dynamic Day(with bands) 40%
Bench (Ballistic Bench)
Dead Lift
Squat
Bench and arm Ass. (Volume Work)

5/3/1 day
AKDL
Squat
Board Press
Back an Should Ass.(Volume work)

Note:
For bands- 2 mini bands to choke the bar on bench
2 purple bands for Squat an Dead Lift
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


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Last edited by RobMoriRB; 07-13-2012 at 12:04 PM.
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Old 07-13-2012, 11:54 AM   #2
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Quote:
Squat (start with 3 singles an work my way up to 7 singles)
If you do this, start light. Don't try doing this with 90%. Start max 85% and 3 singles, and build while listening to what your body is telling you.

Quote:
5/3/1 day
If you're going to add 531, it might make better sense to run 531 for powerlifting, since you have added singles.

...or, check out Fazc's program:

http://muscleandbrawn.com/forums/pow...-your-1rm.html
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Old 07-13-2012, 12:06 PM   #3
RobMoriRB
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i was proply gonna do 5/3/5 so it would repeat
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

BLOG:http://theanimalmethod.wordpress.com/
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Old 07-13-2012, 12:09 PM   #4
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Default

but overall a solid program?
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

BLOG:http://theanimalmethod.wordpress.com/
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Old 07-13-2012, 12:20 PM   #5
BendtheBar
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What is:

Quote:
BKDL

AKDL
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Old 07-13-2012, 12:30 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
If you're going to add 531, it might make better sense to run 531 for powerlifting, since you have added singles.
I agree, and it's much more reassuring to run a proven program written by somebody with a lot more knowledge and experience than myself. Of course if you just want to experiemnt, then whatever.
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Old 07-13-2012, 12:37 PM   #7
RobMoriRB
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Default

BKDL=Below knee Dead Lift
AKDL= Above knee Dead Lift

An yeah I am currently using the 5/3/1 right now....I just want to see what would happen for an experiment.
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

BLOG:http://theanimalmethod.wordpress.com/
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Old 07-13-2012, 02:49 PM   #8
BendtheBar
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Quote:
Originally Posted by RobMoriRB View Post
BKDL=Below knee Dead Lift
AKDL= Above knee Dead Lift
Gotcha.

In my experience frequent deadlift, even with variations, can be tough. Not sure I would go that route to be honest. I think you'd be better off bringing up your back strength with rows, etc., than deadlifting more than 1x a week.
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Old 07-13-2012, 04:28 PM   #9
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My idea is this,

Do what I tell you to do.
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Old 07-13-2012, 04:40 PM   #10
RobMoriRB
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ok gotcha steve....i was looking into Fazc's routine it looks nice I got 4 weeks till i start a new cycle
__________________
RAW Goals(Current)
Squat: 500(405)
Conv. Dead: 500(475)
Bench: 330(305)
Total: 1185lbs
Equipped Goals(Current)
Squat: 500(465)
Sumo Dead Lift:500(475)
Bench:330(305)
Total:1245


Block Program: http://muscleandbrawn.com/forums/showthread.php?t=16237

BLOG:http://theanimalmethod.wordpress.com/
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