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Old 07-25-2013, 04:10 PM   #1
mattb666
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Default greetings, trainning advice please!

Hi this is my first time on a forum and I'm looking for a bit of advice. I started lifting again in January 2013 after taking a year off to build my house. I started by doing starting strength again from the beginning and have now put some muscle back on and got some respectable lifts. I am working full time doing construction and I try to do a full body workout 2/3 times a week depending how knackered I am after work.
I now feel like its time for a workout change.

I prefer doing A/B workouts and i was thinking of doing the primal 531 workout twice a week but saw an article on old school trainer called
'The eight best exercises'. It recommended splitting the eight most effective compound exercises into two workouts.
I was thinking of splitting them in to an A/B workout like this;

workout A
Squat 3x5
Power clean 5x3
Bench Press 3x5
Barbell Row 3x5

Workout B
Dead lift 3x5
Standing Press 3x5
Chins/Pulls ups 3xF
Dips 3xF

What do you more experienced lifters think? is there a better way to split the eight exercises into two workouts? Does workout A hammer the lower back to much?? should I use a different rep/set ratio?

My aim and goal is to build a classic old school style 'as strong as you look' physique with strength and muscle mass equally balanced

All responses are welcomed cheers.
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Old 07-25-2013, 04:16 PM   #2
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Old 07-25-2013, 04:16 PM   #3
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Old 07-25-2013, 05:17 PM   #4
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Certainly cannot argue with those 8 lifts as being the best. I'd say to experiment with sets and reps. Everybody handles things differently. Start off slow and easy and progress from there. As far a splacement goes, it looks good to me, but once again, you may have to switch something around depending on how your nbody reacts and adjusts. In other words, I don't think there is a right or wrong way written in stone.
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Old 07-25-2013, 05:26 PM   #5
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Quote:
Originally Posted by mattb666 View Post
Hi this is my first time on a forum and I'm looking for a bit of advice. I started lifting again in January 2013 after taking a year off to build my house. I started by doing starting strength again from the beginning and have now put some muscle back on and got some respectable lifts. I am working full time doing construction and I try to do a full body workout 2/3 times a week depending how knackered I am after work.
I now feel like its time for a workout change.

I prefer doing A/B workouts and i was thinking of doing the primal 531 workout twice a week but saw an article on old school trainer called
'The eight best exercises'. It recommended splitting the eight most effective compound exercises into two workouts.
I was thinking of splitting them in to an A/B workout like this;

workout A
Squat 3x5
Power clean 5x3
Bench Press 3x5
Barbell Row 3x5

Workout B
Dead lift 3x5
Standing Press 3x5
Chins/Pulls ups 3xF
Dips 3xF

What do you more experienced lifters think? is there a better way to split the eight exercises into two workouts? Does workout A hammer the lower back to much?? should I use a different rep/set ratio?

My aim and goal is to build a classic old school style 'as strong as you look' physique with strength and muscle mass equally balanced

All responses are welcomed cheers.
Welcome. I think your plan is real solid and will continue to build on the base you already have. I think your rep/set ratio and split of the exercises is good too. As far as hammering the low back too much, only you can answer that question. Everyone is different and has different tolerances. Try it for a few weeks and if you find you are having a hard time recovering, switch things up. All in all, looks like a real solid powerbuilding routine that will develop your strength and physique.
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Old 07-30-2013, 11:54 AM   #6
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Thank you for the feed back. I am gonna give it a try for a few months and keep adding weight to the bar when I can. If I have recovery problems im gonna move the power cleans to workout B and alternate them with the deadlifts I think. cheers
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Old 07-30-2013, 01:07 PM   #7
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I would group them as follows:

A (push):

Squat
Bench Press
Standing Press
Dips

B (Pull):

Deads
Power cleans
BB Rows
Chins/pullups

But I now the most knowledgeable one here, so keep that in mind
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Old 08-04-2013, 03:15 PM   #8
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Welcome to the forum. I have done A/B style programs multiple times in the past, I have always found them to be effective.
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