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  1. #1
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    "sort of" begginer asking about routine+if my goals are realistic

    So i "made up" this routine because ripptoes was getting really boring and i thought that the workouts were too far apart and it was very leg heavy (so it focused on legs a bit too much. If it says anything in the past 3 weeks i put 60lbs on my squat and only 15lbs on bench... I can barely fit into pants which are perfect on my waist lol) I just wanna know if my little invention looks good or no

    Day 1:

    Overhead Press (5/3/1)
    Squat (5/3/1)
    Cleans (5/4/3/2/1)
    Dumbbell Press (3/3/3)

    Day 2:

    Bench Press (5/3/1)
    Chin Ups (2 sets max, then 3/3/3 weighted)
    Deadlift (5/3/1)
    Rows (5/3/1)
    Dumbbell Bench (5/5/5)

    Day 3:

    Hanging Leg raises
    Weighted sit ups
    Leg lifts
    Push Ups
    Cardio (Stationary bike+Sprinting 3x100m intervals with light jogging inbetween)

    My split is:

    Week 1:
    Mon-Day 1
    Tue-Day 2
    Wed-Rest
    Thu-Day 1
    Fri-Day 2
    Sat-Day 3
    Sun-Rest

    Week 2:
    Mon-Day 2
    Tue-Day 1
    Wed-Rest
    Thu-Day 2
    Fri-Day1
    Sat-Day 3
    Sun-Rest

    Keep in mind please that i have much better recovery than most guys i know and thats partly the reason why i wanted a routine which had more workouts/week. Im also a beginner because the weight i move isnt very impressive yet (bench 1RM is 140lbs, Squat ATG is 220lbs and Deadlift is 280lbs so i can still improve quicker than most guys who already move loads of weight)

    I dont wanna become a powerlifter or anything, but i find that powerlifting is the means by which i can most easily achieve my goals (have a sculpted and healthy body without muscle inbalances which i can show off not only with looks, but by "strength feats" too)

    Also i have some set goals considering my 1RMs, and i wanna know if they are realistic or im just fooling myself thinking i can get there... anyways here they are:

    Bench- 140 to 220
    Squat- 220 to 330
    Deadlift- 280 to 400
    Press- 95 to 140
    Clean- 130 to 230

    My goals are all set for new years, so I pretty much have around 60 workouts in a 15 week "cycle" of this program. I think these goals seem realistic considering im still not too strong, what do you guys think?


    Looks good or no? Im gna keep a log and see how it works out... if anyone is actually interested i might post it here later when i finished so you guys can see the gains i made on this routine.
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  2. #2
    Tonight.... You! cheeseman182's Avatar
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  3. #3
    Carnigen Lipocide stacked hammerfelt's Avatar
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    I quit reading after "boring"
    Love
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  4. #4
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    Originally Posted by cheeseman182 View Post
    ^^THIS^^

    Reading is a powerful tool when used wisely.

    But, since you asked... No. It doesn't look good.

    Although, based on the setup you proposed you would probably enjoy the Westside methods or Layne's Power/Hypertrophy routine. Refer to the sticky for more information.
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  5. #5
    Deadlift King Liftamulti's Avatar
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    "sort of" beginner? no you are a beginner. Starting strength.
    I don't care.
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  6. #6
    ( ͡° ͜ʖ ͡°) .aeterna's Avatar
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    hey if it works for u and u progress on the big lifts..all the power to you

    but if it doesnt work..well dont start looking at 5/3/1 or any other template u based ur plan from and blame them...the popular PLing routines are set in stone for a reason...b/c knowledgeable people with experience constructed them for beginner-elite powerlifters..
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  7. #7
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    That routine actually ranks up there with some of the more absurd ones I've seen.

    If you must change and have more days (you shouldn't... You should keep up SS until you stop progressing linearly), at the very least don't make your own dumb routine. Just do the 4 day 5/3/1 option.
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  8. #8
    Registered User kinggorilla's Avatar
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    honestly that routine looks a bit sorry.5/3/1 is great for the squat and deadlift but is worthless for upper body in my opinion.here is a routine that took me from 455 olympic squat to 555 and 500 dead to 605 in 6 months.granted im new to strength training (started in march)

    tuesday:squats according to 5/3/1
    front squats work up to max double single or triple then one set of 6
    weeks 1 and 3 do olympic pause squats for 3-5 reps 3 second pause use 3 sets 40% 50% and 60% respectivley week 2 do anderson quarter squats working up to a heavy walkout
    then whatever else u want calves or lunges,stepups or go home whatever

    wednesday:deadlift according to 5/3/1
    platform deadlift 4 sets of 3 as heavy as u think u can go raise it 5 lbs next week if u get all reps deload week do rack pulls instead same weight
    then 2 sets of 8 with 50-60%as fast as u can off platform
    then row and chin and pulldown and all that ****

    most ppl dont like to pull that much but in my experience it doesnt bother me.
    my bench didnt move on 5/3/1 i used it for the first 4 months i started strength training and add a fat goose egg (0 lbs)to my bench 350-350 and oh press 255-255
    i did critical bench in conjunction with the above squat and dead routine and added 20 to my bench 350-370 and 20 to my oh press 255-275and i look better(as much as a 5'6" 240 t-rex can).
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  9. #9
    Banned s1ckcunt's Avatar
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    thx for the input guys, thats exactly why I asked cuz i feared that this routine might be bad (fear of overtraining mostly) lol

    Maybe ill stick to starting strength and check a 5/3/1 later when i met my goals (whenever that should be)

    Only problems i had with SS is that my legs improved much quicker than upper body (i know they should improve quicker but i wasnt sure if it should be THIS much quicker lol) and the fact that i still want to cut down another 6-7kgs, and tbh i cant if i eat like i usually do (hence why i prefer to do more work so i burn more kcal... im really into HIIT lol) and lastly the fact that the lats seem mostly ignored (yeah i know cleans deads and all that but nothing can beat pull ups/chin ups when it comes to lats)

    Anyways, do you guys think ill meet my goals by new years if i stick to SS? And is there a starting strength "version" where you do deadlifts more often? Or at least would it hurt if i added assistance exercises to strengthen my grip? I try to keep the assistance BS to minimum as I know that i should build up first using the basic movements.
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  10. #10
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    King you're not correct that 5/3/1 is useless for upper body.

    Maybe that's your personal experience, but I have had the exact opposite experience.
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  11. #11
    Registered User kinggorilla's Avatar
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    well like i said my opinion. just now learning about the bench never really ****ed with it much,but it seems that i have to lift heavy heavy to get anywhere on upper body.how have your gains been out of curiosity?i love it for squats and deadlifts though.

    then again maybe the accessory work i chose was **** for bench.
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  12. #12
    ( ͡° ͜ʖ ͡°) .aeterna's Avatar
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    Originally Posted by s1ck**** View Post
    thx for the input guys, thats exactly why I asked cuz i feared that this routine might be bad (fear of overtraining mostly) lol

    Maybe ill stick to starting strength and check a 5/3/1 later when i met my goals (whenever that should be)

    Only problems i had with SS is that my legs improved much quicker than upper body (i know they should improve quicker but i wasnt sure if it should be THIS much quicker lol) and the fact that i still want to cut down another 6-7kgs, and tbh i cant if i eat like i usually do (hence why i prefer to do more work so i burn more kcal... im really into HIIT lol) and lastly the fact that the lats seem mostly ignored (yeah i know cleans deads and all that but nothing can beat pull ups/chin ups when it comes to lats)

    Anyways, do you guys think ill meet my goals by new years if i stick to SS? And is there a starting strength "version" where you do deadlifts more often? Or at least would it hurt if i added assistance exercises to strengthen my grip? I try to keep the assistance BS to minimum as I know that i should build up first using the basic movements.
    i think if you stay strict with it, ur ready for 531...just stick to the plan 100%, setup your assistance exercises to help improve your upper body composition and profit..its a great program because its low volume enough with the big lifts to allow for solid recovery, while giving you enough legroom for a few "BBing" accessory exercises.

    in terms of your diet tho, that'll be the determining factor of whether u cut 14+lbs (which is def doable by new years).
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  13. #13
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    Get back on Starting Strength for about 6 months gain about 10kg then retest your 1RMs.

    It 6 months (forget 3 months) it would be a bit of a stretch for you to reach 150kg squat, 180kg deadlift and you certainly won't clean 105kg (you'll probably clean about 50-60% of your back squat not 70%) in 6 months. It is much more achievable to get 140kg squat and at least 160kg deadlift. You won't have a problem getting 100kg bench press and if you do very strict military press you will not military press 70% of your bench press (it will be closer to 60%).

    Originally Posted by Liftamulti View Post
    "sort of" beginner? no you are a beginner. Starting strength.
    This.

    Originally Posted by s1ck**** View Post
    thx for the input guys, thats exactly why I asked cuz i feared that this routine might be bad (fear of overtraining mostly) lol

    Maybe ill stick to starting strength and check a 5/3/1 later when i met my goals (whenever that should be)

    Only problems i had with SS is that my legs improved much quicker than upper body (i know they should improve quicker but i wasnt sure if it should be THIS much quicker lol) and the fact that i still want to cut down another 6-7kgs, and tbh i cant if i eat like i usually do (hence why i prefer to do more work so i burn more kcal... im really into HIIT lol) and lastly the fact that the lats seem mostly ignored (yeah i know cleans deads and all that but nothing can beat pull ups/chin ups when it comes to lats)

    Anyways, do you guys think ill meet my goals by new years if i stick to SS? And is there a starting strength "version" where you do deadlifts more often? Or at least would it hurt if i added assistance exercises to strengthen my grip? I try to keep the assistance BS to minimum as I know that i should build up first using the basic movements.
    You are only 83kg, losing weight is retarded this is a bodybuilding forum not an anorexia forum. Forget the HIT you are not even 100kg. If you can do chin ups after deadlifts or cleans then go for it. It is very unlikely that you will reach your goals in only three months.

    Doing more deadlifting or assistance exercises won't benefit you, do Starting Strength and the deadlifts will strengthen your spaghetti fingers.

    Originally Posted by .aeterna View Post
    i think if you stay strict with it, ur ready for 531...just stick to the plan 100%, setup your assistance exercises to help improve your upper body composition and profit..its a great program because its low volume enough with the big lifts to allow for solid recovery, while giving you enough legroom for a few "BBing" accessory exercises.

    in terms of your diet tho, that'll be the determining factor of whether u cut 14+lbs (which is def doable by new years).
    5/3/1 is inappropriate, Starting Strength is a better option.
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  14. #14
    Registered User NeverLifted's Avatar
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    if you recover very quick and better than most people then by all means stick to starting strength lol
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    If you are bored by Starting Strength then DO NOT DO Starting Strength.

    Regardless of what anyone says, if you find it a grind and boring you will not do well.

    Something like 5/3/1 would be pretty good for you. However, it's quite slow progress at your level. Why not do something like 5/3/1 but try add 2.5kg a week or something to your big lifts (bench, squat, deadlift). Probably not going to be able to easily add 2.5kg to your over-head press for weeks in a row.

    A 4-day upper/lower split (similar to 5/3/1 I guess just not the variation in reps/sets etc.) would also be good. Focus on one big lift at the start then do a bunch of assistance exercises after.

    Do things that you find fun. You will stick to it and work harder at it. No one wants to feel forced to do something... you will not do well if that's how you would feel by continuing SS.
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    Originally Posted by Heavy_Beats View Post
    Get back on Starting Strength for about 6 months gain about 10kg then retest your 1RMs.

    It 6 months (forget 3 months) it would be a bit of a stretch for you to reach 150kg squat, 180kg deadlift and you certainly won't clean 105kg (you'll probably clean about 50-60% of your back squat not 70%) in 6 months. It is much more achievable to get 140kg squat and at least 160kg deadlift. You won't have a problem getting 100kg bench press and if you do very strict military press you will not military press 70% of your bench press (it will be closer to 60%).



    This.



    You are only 83kg, losing weight is retarded this is a bodybuilding forum not an anorexia forum. Forget the HIT you are not even 100kg. If you can do chin ups after deadlifts or cleans then go for it. It is very unlikely that you will reach your goals in only three months.

    Doing more deadlifting or assistance exercises won't benefit you, do Starting Strength and the deadlifts will strengthen your spaghetti fingers.



    5/3/1 is inappropriate, Starting Strength is a better option.
    Thanks for the heads up, ill stick to SS then! I just got back into lifting after around a year of doing only MMA+kettlebell workouts, and so i am pretty happy with my progress for the past 3 weeks with SS.

    The problem with my attitude is that i used to be ultra-lardy (>40% now around 15%), and im really more about getting shredded>>>getting big. My friends and girls especially tell me all the time that i look good and that i shouldnt lose more weight but its hard to get rid of that mentality once its stuck with you... im pretty sure all of you know what im talking about when i say i look in the mirror and see something smaller and less muscular than what others do :P

    And michael_xyz, i find the fact that there are only 3 workouts/week boring, not the workouts themselves

    Anyways, Ill post results of my gains in 3 months. Ill get at least a 160 deadlift even if it kills me!
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