Dr. Cornwallis
Regular Member
I see others recommending Wendler 5/3/1, and I'm a huge fan as well. I use Jim's program and it just flat out works... that's all there is to it.
I use 5/3/1 as the center of my training and then do some assistance work and conditioning work such as sled pushes, sandbag work, kettle bell work etc. If you have access to a sled, use that shit.
My split looks something like this:
Day 1:
- Wendler Squat
- Wendler Overhead press
-Weighted pull-ups
-Weighted Ring Dips
- ab work
- minor arm work
Day 2:
- 30 weighted sled pushes for time immediately followed by 100 KB swings for time
Day 3:
Rest
Day 4:
- Wendler Deadlift
- Wendler Bench press
- bent over rows
- close grip bench
-ab work
-minor arm work
Day 5:
-30 sled weighted sled pushed
-30 farmers carry
Day 6:
-Rest
Day 7:
-Rest
On the active recovery week from Wendler I typically don't do any dedicated squatting or deadlifting and will usually just do conditioning workout involving complex barbell movements, kettle bell work, sandbag work, rowing, sled pushes. I'm a huge fan of the sled, that sled builds strength, endurance, and character.
Some things I would critique about you're routine (some of this is kind of tongue and cheek as I'm fairly opinionated on the subject)...
- single muscle group body building splits are fucking retarded, actually most "body building" routines are fucking retarded.
- a lot of body building exercises are fucking retarded.
- machines are fucking retarded, they're also the work of Satan. Satan put machines here to keep people small and keep the people who invented them rich.
- stick to complex barbell exercises and some dumbbell work.
- push a sled, do pull-ups, lift heavy ass weight, eat lots of good food and you'll get big.
I work a fucked up schedule like you so i tailored the plan around my schedule. I also listen to my body and will add or delete training days based on how I feel. Usually I work out four days a week, sometimes 3, sometimes 5, occasionally 6... sometimes I just take the whole week off to recover.
Sent from my iPhone using Tapatalk
I use 5/3/1 as the center of my training and then do some assistance work and conditioning work such as sled pushes, sandbag work, kettle bell work etc. If you have access to a sled, use that shit.
My split looks something like this:
Day 1:
- Wendler Squat
- Wendler Overhead press
-Weighted pull-ups
-Weighted Ring Dips
- ab work
- minor arm work
Day 2:
- 30 weighted sled pushes for time immediately followed by 100 KB swings for time
Day 3:
Rest
Day 4:
- Wendler Deadlift
- Wendler Bench press
- bent over rows
- close grip bench
-ab work
-minor arm work
Day 5:
-30 sled weighted sled pushed
-30 farmers carry
Day 6:
-Rest
Day 7:
-Rest
On the active recovery week from Wendler I typically don't do any dedicated squatting or deadlifting and will usually just do conditioning workout involving complex barbell movements, kettle bell work, sandbag work, rowing, sled pushes. I'm a huge fan of the sled, that sled builds strength, endurance, and character.
Some things I would critique about you're routine (some of this is kind of tongue and cheek as I'm fairly opinionated on the subject)...
- single muscle group body building splits are fucking retarded, actually most "body building" routines are fucking retarded.
- a lot of body building exercises are fucking retarded.
- machines are fucking retarded, they're also the work of Satan. Satan put machines here to keep people small and keep the people who invented them rich.
- stick to complex barbell exercises and some dumbbell work.
- push a sled, do pull-ups, lift heavy ass weight, eat lots of good food and you'll get big.
I work a fucked up schedule like you so i tailored the plan around my schedule. I also listen to my body and will add or delete training days based on how I feel. Usually I work out four days a week, sometimes 3, sometimes 5, occasionally 6... sometimes I just take the whole week off to recover.
Sent from my iPhone using Tapatalk
