crazyprofessor
Well-Known Member
I've been told 5/3/1 would work best for beginners, or very experienced powerlifters. I'm a 5:11, 185lb. My max is 255 bench, 355 squat and 430 DL. Pretty intermediate. Comments?
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A
Incline Bench/Dumbbell bench and supplemental pec stuff (pec fly or decline) - Min 3 sets each (reps and weight vary depending on the day)
Dips- til failure. This is the master of tricep pumps imo. Diamond pushups are pretty good too though.
Skullcrusher/overhead tricep press- min 4 sets (usually light weight since this is how I end my chest day)
Back Squat - Been focusing on endurance to prep for ski season so I usually do 225+ lbs x 8-12 reps for minimum 4 sets. Usually by the time December rolls around I'm up to 315lbs for 8-10 reps x 3 sets. I tend to drop the reps and up the weight when spring rolls around since ski season is over.
single leg squat - minimum 8 reps x 4 set, usually alternate sets with back squat just to really destroy my legs in preparation for skiing.
lunge/rear lunge - random distance depending on how bad I'm dying from the squats.
B
Dead hang Pullups/assisted pullups (for extra torture) - Go til failure.
T-bar Row- 6-10 reps x 3-4 sets. Depends how dead I feel.
dumbbell shrugs- usually 60+ lb dumbbells for minimum 15 reps and 3 sets.
Dumbbell Row- usually go super light since I'm smoked from pullups and t-bar. I try to sneak in at least 2 sets of 8 but it depends how dead I feel.
Preacher curl- I'm usually lucky if I can hold a damn bar at this point, but if have something left in the tank I do like 6 reps x 2-3 sets of negatives.
Tricep press - at least 8-12 reps x 3 sets w >70 lbs to help prevent the dreaded T-Rex arms.
Deadlift (alternate between trap bar and standard barbell) - Like squat I'm going for endurance, so I usually do 225+ for minimum 10 reps and min 4 sets.
C
Row or running/walking
Row is usually minimum 30 mins-1hr at random pace (I don't usually do row because I hate it. a lot.)
running is 7-8min/mi for min 4 miles. If walking then minimum 15min/mi pace x 6 miles.
I usually go ABCABC.
I fucking hate cardio but I know I need to do way more. I might just add some extra cardio in on the A and B days, but later in the day so I'm not completely useless at work.
I spent all of lockdown doing my old army routine (leg raises/situps and pushup ladder where you start diamond and end on wide grip) so I managed to maintain my chest and triceps/abs, but everything else pretty much went to shit.
Nah. I hate biking even more than I hate rowing.I hate cardio do what I did: get a bike. A gym bike is efficient but boring imo, and a real bike doesn’t have to be expensive to let you get some sunlight a few times a week. $0.02. There’s options especially used.
Nah. I hate biking even more than I hate rowing.
Whaaaaaat?!?! You literally prefer running over cycling?! With your own two legs?! Like a sucker?!
Wow bro. Wow. And rowing is super fun. Throw on the tv and realize just how many torso muscles can burn at once. Also “why are my hamstrings on fire”? Lol.
Also, after a few decades of doubt, giving creatine an honest try. Older I get the quicker the gains disappear. Not doing the loading method, just the slow daily thing.
Also looking into HMB.
That's it, though, no anabolic roids or painkillers to get me through the comps. None of my blood is stored in the fridge for packing day either.