What you guys think of this strength routine

[flinstones1]

Thursday- chest shoulders triceps
Friday-  back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs

Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc.  Obviously 1-3 rep maxes are better for strength but I am using 6's  because I dont want to risk injuring myself and with 6's you  can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.

My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best  incline being 365  for 1. My bench has not gone up in a year doing this high rep pump  bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long.  Im sure I could run 3 grams of gear hop on some halo and  get my 450 but Im trying to save money here....  Let the training and food work for me.

Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically  a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?

 thanks

[kevthekid]

Use Dumbbells for benching in addition to regular benching I found that using Dumbbells really helps build arm strength which in turn increased my bench

[hardgainerj]

strength and conditioning are for phaggots real men train their real delts

[nasht5]

I would think chest,legs,back rest. Instead of chest, back, legs rest.

[kevthekid]

Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching

[nasht5]

He'll probably just hit shoulders some on back or chest day.

[kevthekid]

Just add 5lb to your lifts every week or 2 you'll get there. That's how I built my strength up

[flinstones1]

Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching

I'll be hitting shoulders on the chest and triceps day probably in the evenings. Front laterals, side laterals, and bent over laterals 4-6 sets of 8-12 reps.  No overhead work, it does jack shit for me. At one time I was military pressing almost as much as I benched, I get no carry over

[Coach is Back!]

Thursday- chest shoulders triceps
Friday-  back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs

Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc.  Obviously 1-3 rep maxes are better for strength but I am using 6's  because I dont want to risk injuring myself and with 6's you  can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.

My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best  incline being 365  for 1. My bench has not gone up in a year doing this high rep pump  bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long.  Im sure I could run 3 grams of gear hop on some halo and  get my 450 but Im trying to save money here....  Let the training and food work for me.

Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically  a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?

 thanks

Look fine. Lower rep ranges and recovery build power and strength.

Keep recovery between 2-4min on the main lifts.

[Grape Ape]

Add in a shoulder day wtf!??? no shoulders!!? If you have shitty weak shoulders it will hurt you more than help you for benching

The best bench routine I ever did called for absolutely zero direct shoulder training.

[Mr Anabolic]

I see a pec tear in your future.

[flinstones1]

I see a pec tear in your future.

One of the reasons I wont be doing any flat benching and will be keeping my max effort work no fewer than 6 reps. Still possible to tear a pec  with incline but not as likely. .... flat bench is just asking for it IMO. Not a question of if you will tear a  pec but when haha

[Army of One]

This is better

[hardgainerj]

Thursday- chest shoulders triceps
Friday-  back biceps forearms
Saturday- rest
sunday- legs/ abs
monday- chest shoulders triceps
tuesday- back biceps forearms
weds- legs /abs

Each muscle twice per week, one light day and one heavy day. On the heavy day I will be working up to a 6 rep max in some kind of squat/bench/deadlift/rack pull etc.  Obviously 1-3 rep maxes are better for strength but I am using 6's  because I dont want to risk injuring myself and with 6's you  can still gain some good size. Excercises will be rotated every 3 weeks to avoid CNS fatigue and stagnation. So Ill do close grip inclines for three weeks, then switch to floor presses, then dumbell benches etc.

My main focus is my bench of course, my goal being 450 raw. I get about a 40 lb carry over from incline so if I can rep 405 on incline I figure Ill be g2g for 450. My current best  incline being 365  for 1. My bench has not gone up in a year doing this high rep pump  bullshit, Im bigger now but much weaker I feel. My CNS feels very weak at the moment because I havent trained it in so long.  Im sure I could run 3 grams of gear hop on some halo and  get my 450 but Im trying to save money here....  Let the training and food work for me.

Obviously this is a brutal training program and can lead to CNS fatigue very quickly so I was considering block periodization or Jim wendlers 5/3/1. This is basically  a westside routine modified, for the guys who have been training for strength what do you find works best and what do you think of this?

 thanks

the compound movements revolve around the assistance exercises/not the other way around, is that right?

[tommywishbone]

Too much volume- unless you're running half the pharmacy. 

[HTexan]

I would think chest,legs,back rest. Instead of chest, back, legs rest.

This.

Plus more rest wouldn't hurt.

[flinstones1]

the compound movements revolve around the assistance exercises/not the other way around, is that right?

For me its the other way around. I need assistance work because my arms are so long I really need strong front delts to get the bar off my chest. I know what excercises work for my bench, jm presses, front delt raises with a plate or dumbbell, rolling tricep extensions.

cable pushdowns never did shit, neither do flyes, or any of that  hammer strength crap.

[HTexan]

For me its the other way around. I need assistance work because my arms are so long I really need strong front delts to get the bar off my chest. I know what excercises work for my bench, jm presses, front delt raises with a plate or dumbbell, rolling tricep extensions.

cable pushdowns never did shit, neither do flyes, or any of that  hammer strength crap.

I get DOMS like a mofo, went I train chest. Think my delts are weak?

[flinstones1]

I get DOMS like a mofo, went I train chest. Think my delts are weak?

What movements do you use for your higher rep work? My chest never really gets sore flat benching unless Im doing illegal wide benches (great excercise for bench btw)

[HTexan]

What movements do you use for your higher rep work? My chest never really gets sore flat benching unless Im doing illegal wide benches (great excercise for bench btw)

You name it I have tried it. Except body only, because that is lame.
Now, Im pretty most only doing dips high reps. Every thing else is design to fail at 8-10 reps.

[Mawse]

Looks fine. I'd add a rest day before each leg session and keep the volume low if you're prone to overtraining

I benched 455 benching two sets,once a week. This high volume/frequency shit is for the birds , if you have the potential to bench 455 then you can do it on a simple routine ... if you can't do it then you'll never do it and overtraining and getting injured certainly isn't going to help. I think you'll be ok

Simple is always better IMO. And anadrol


Only pay attention to those of us in the thread who've actually done that and you'll be fine 

Also I like Nash's idea of changing the order.. I do pull  push, rest, legs, repeat usually nowadays

[CalvinH]

Great age defying workout.

[Donny]

Too much volume- unless you're running half the pharmacy. 

THIS...agree with Tommy.. will work for a time but long term..?? i also don´t see the point in a Heavy and light Day If you pyramid ..etc in your workout, no need to repeat over 7 Days if your workout is intense enough. I think you should ask some of the Y Board Guys for advice  as i suspect you want more power training.

[flinstones1]

Great age defying workout.

lmaoooo

[Core]

monday legs
wednesday chest
friday back
saturday arms
repeat