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View Full Version : Critique my routine


Kevin Shaughnessy
09-25-2010, 03:06 PM
Just curious as to peoples thoughts on doing:

Monday

AM:
Squat 5/3/1
Good Morning 4x10

PM:
Prowler Push x10
Farmers Walk moderate volume

Tuesday

Weighted pull ups 3 sets

Wednesday

Bench RSR

Thursday

AM:
Deadlift 5/3/1
Front Squat 5/3/1

PM:
Sled Drag - moderate to high volume

Friday

Bench RSR
Pull Ups BW 3xfailure
Wrist roller 3 sets

Sunday

Bench RSR

Geoffrey Thompson
09-25-2010, 04:47 PM
Two thoughts:
weighted pullups tuesday followed by training bench wednesday might not work if you're hitting both hard.

deadlift 5/3/1 and front squat 5/3/1 might not work on the same day.

And: what are you goals?

Collin O'Neill
09-25-2010, 05:12 PM
Two thoughts:
weighted pullups tuesday followed by training bench wednesday might not work if you're hitting both hard.

deadlift 5/3/1 and front squat 5/3/1 might not work on the same day.

And: what are you goals?

FWIIW, I have been front squatting followed by deadlift on the same day, in the 5/3/1 format with good results.

Kevin Shaughnessy
09-25-2010, 05:27 PM
Two thoughts:
weighted pullups tuesday followed by training bench wednesday might not work if you're hitting both hard.

deadlift 5/3/1 and front squat 5/3/1 might not work on the same day.

And: what are you goals?

My goals are to get stronger on the bench, squat, and deadlift, maintain upper body balance, and have decent GPP and conditioning. I'm chasing 300/400/500 on the barbell lifts. Farmers walk, I'd like 200 pounds each hand.

Jon Sikes
09-27-2010, 06:33 AM
What does Bench RSR mean?

Why change the 5/3/1 plan at all? It would be easy enough to incorporate weighted pullups, farmers walks, and a bit of conditioning into the regular program.

Day 1
Bench
Weighted Pullups

Day 2
Squat
Good Mornings
conditioning

Day 3
Press
Bench - light/high reps
pullups - unweighted for reps

Day 4
Deadlift
Front squat
Farmers walk/conditioning

Kevin Shaughnessy
09-27-2010, 11:07 AM
RSR is the russian squat routine. I've changed 5/3/1 because I want to focus exclusively on the bench as my upper body press, and perform it at a higher frequency then once a week.