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Old 09-01-2011, 08:46 PM   #1
bruteforce
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Default New Routine?

Feel awkward saying this, but I sort of want a new routine. I really like 5/3/1, but I feel like I have more linear progression in me. Current tested maxes are

Squat - 265
Bench - 215
Deadlift - 435
Push Press - 175

Bodyweight 252 and dropping
Height - 6'5"

Movements I want are

Squat - Squat, Box Squat, Front Squat
Push - Push Press, BTN Press, Bench Press
Pull - Deadlift, Pull-up/chinup, power clean
Other - Sled drags, tire flips, farmers walk
Anything else that will make me brutally strong

I like HEAVY weight. More than 5 reps and I get bored. 3 is nice.

I need conditioning and hate doing it. Hopefully tire flips and sled drags will help, and I will be committing to walking 30 minutes a day 6 days a week at a decent pace, between 3 and 4 MPH. I NEED to drop another 20 pounds. Then I can commit myself to another 40# bulk and get as strong as possible.

The problem is, I don't know how to put these together, or what else to add for Strongman. I've been toying with running a 3 day targeted full body with strong man focus on a 4th day (weekend), something like

Monday 3-5 reps, 3-4 sets at working weight.
Squats
Bench
Power Clean

Wednesday
Anello deadlift?
Push Press
Chins BW x 20, as many sets as it takes
Dips BW x 15, as many sets as it takes

Friday
Power Clean 3-5 reps, 3-4 sets at working weight.
Front Squat (maybe 5-8 reps?)
Bench 5-8 reps? maybe none?

Saturday
Clean and Press
Farmers Walk
Tire Flip
????

This is by no means perfect, finished, or even a good idea, just something I was toying with. I just don't think I've run out of linear progression and want to progress as fast as I can. I know most of you guys can write great routines, and I am all ears and will put everything I have into whatever will work best. Again, the only problem I have with 5/3/1 is that I think I could still progress with straight linear if I did it correctly.
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Old 09-01-2011, 09:30 PM   #2
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3 days fullbody plus a fourth for strongman is a good approach. Your workout design looks solid.

I am also going to give you a streamlined 3 day version as an alternative.

Monday
Power Clean
Squat
Push Press
Farmer's Walk

Wednesday
Deadlift
Goblet Squat or Front Squat
Bench Press
Chin Ups

Friday
Power Clean and Press
Squat - Lighter day
Dips
Tire Flips

Each workout basically follows a pull, squat and press format, excluding Friday which has the pull and press together. Friday is a lighter squat day, perhaps 80% of Monday's work.

I inserted goblet squats because they are not only challenging but also great for the core. They are certainly not a necessity, but if you've never tried them I highly recommend giving hem a go. If you like them you could move front squats to Friday and keep goblets on Wednesday.

Bench press is once a week which should be fine. If you want a greater bench frequency you could alternate every other work between bench and an overhead press variation.

This program also leaves room for an additional lighter 5th exercise if you want to add anything.
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Old 09-01-2011, 09:45 PM   #3
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Thanks for the quick reply BtB. I like this a lot, and it looks really solid. I'll start on this routine monday, looking forward to it and pushing progression as hard as I can. Once my cut is through, I think I'll be able to put up some good numbers.
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Old 09-01-2011, 09:59 PM   #4
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Best of luck Brute. For what it's worth I will be following a similar program. Whichever workout you go with, let's both get it done!
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Old 09-02-2011, 01:00 AM   #5
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Good luck with this brute, btb's suggestions is great.

Smash it and hit your goals!
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Old 09-02-2011, 11:34 AM   #6
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Quote:
Originally Posted by BendtheBar View Post
Best of luck Brute. For what it's worth I will be following a similar program. Whichever workout you go with, let's both get it done!
We are going to SFW like never before! Full body, low reps, maximum strength.
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Old 09-02-2011, 11:35 AM   #7
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Quote:
Originally Posted by big_swede View Post
Good luck with this brute, btb's suggestions is great.

Smash it and hit your goals!
Thanks brother. I Monday can't get here soon enough!
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Old 10-02-2011, 09:57 PM   #8
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I know I've blabbed about this routine on just about every corner of the internet, but its that good. The 3 days a week has been a great change for me. 50+ hours of work a week and being a full time student in computer science don't leave a whole lot of time for sleep. This routine is getting me stronger, letting me rest enough, and keeping me wanting more.

Once things settle down, I may move to a 4 day a week plan with practically the same setup, maybe over christmas break or something. Hoping to have more of my equipment built by then, and an all out strongman saturday every week might be just the thing to keep me from losing my mind during the weeks without having to scramble to complete projects for multiple masters.
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Old 10-02-2011, 10:06 PM   #9
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So glad this is working for you. I have been using it myself and it's by far and away my favorite fullbody setup.

Thanks for the feedback Brute.
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Old 10-02-2011, 10:21 PM   #10
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You've got a great long term plan there Brute.
6 foot 5?! Damn dude, I thought I was a big dog. You and Ox are MASSIVE!!
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
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Strict OHP: 85 kgs (187 lbs) 3 reps
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