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  1. #1
    Registered User Vasss17's Avatar
    Join Date: May 2017
    Age: 32
    Posts: 3
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    Functional strength

    Hello everybody. I would like your opinions on the routine I am planning to do. My goal is to build as much functional strength as possible.

    Two weeks example:

    Monday
    -Squat: 10x3 (80% 1rm)
    -Deadlift dynamic effort: 15x1 (60% 1rm)
    -Sprints

    Wednesday
    -Bench: 10x3 (80% 1rm)
    -Overhead press: 3x10(60% 1rm)
    -Barbell row: 2x12

    Friday
    -Yoke carry: 3x50m
    -Farmer walks: 3x50m
    -Overhead carry: 3x50m
    -Sprints



    Monday
    -Deadlift: 10x3 (80% 1rm)
    -Squat dynamic effort: 10x2 (60% 1rm)
    -Sprints

    Wednesday
    -Overhead press: 10x3 (80% 1rm)
    -Bench: 3x10(60% 1rm)
    -Barbell row: 2x12

    Friday
    -Yoke carry: 3x50m
    -Farmer walks: 3x50m
    -Overhead carry: 3x50m
    -Sprints


    What do you think about it? Thank you.
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  2. #2
    Registered User PhDPepper1111's Avatar
    Join Date: Oct 2020
    Posts: 816
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    PhDPepper1111 is offline
    Looks good for starters! Let us know how it goes!
    It's never too late!

    5'6", 201
    Age: 50

    Results:
    6/20/21 Western drug tested regionals: DQ (bombed squats) @ 192lb
    2/27/21 PNW drug tested championships 468/308/501 @ 202lb
    10/10/2020 FS meet: 407/303/474 @ 212lb

    Gym PRs:
    485/315/525
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