full body ,three day routine

[mikem]

for those that do this type of workout, id be interested to see your routine.please post it. thanks

[Canadian_Bacon]

Mon......Volume Phase......................... ..................De load/Intensity Phase
Squat.......5x5............... .................... .............................. 3x3
Bench.......5x5............... .................... .............................. 1x3
Row.........1x5............... .................... .............................. .1x3

Wed......Volume Phase......................... ..................De load/Intensity Phase
Squat.......5x5 with 15-20% less than Monday.................drop this lift
Deadlift.....5x5.............. .................... .............................. .3x3
Military......5x5............. .................... .............................. ..3x3
Pullups.......5x5............. .................... .............................. .3x3

Fri.........Volume Phase......................... ..................De load/Intensity Phase
Squat........1x5.............. .................... .............................. 1x3
DB Incline/Decline.5x5........... ....................... .............................3 x3
Row...........5x5............. .................... .............................. 3x3

At the end of each day I do rotator cuff work and some 'beach muscle stuff'. This being highrep bi/tri work depending on how i feel.


*5x5 & 3x3 = warm up to working set weight
**1x5 & 1x3 = pyramid weights through 5x5 or 3x3 with the final set being target set weight

[DiBatista]

Was that the instructions for building a nuclear reactor, or a workout? jk jk [img]smile.gif[/img]

[Canadian_Bacon]

That is one of the simplest workouts you will ever see in your entire life [img]tongue.gif[/img]

you do 4 weeks loading, 1 week deload, 4 weeks Intensity and repeat if you so wish.

[Rev]

Originally posted by Canadian_Bacon:
Mon......Volume Phase......................... ..................De load/Intensity Phase
Squat.......5x5............... .................... .............................. 3x3
Bench.......5x5............... .................... .............................. 1x3
Row.........1x5............... .................... .............................. .1x3

Wed......Volume Phase......................... ..................De load/Intensity Phase
Squat.......5x5 with 15-20% less than Monday.................drop this lift
Deadlift.....5x5.............. .................... .............................. .3x3
Military......5x5............. .................... .............................. ..3x3
Pullups.......5x5............. .................... .............................. .3x3

Fri.........Volume Phase......................... ..................De load/Intensity Phase
Squat........1x5.............. .................... .............................. 1x3
DB Incline/Decline.5x5........... ....................... .............................3 x3
Row...........5x5............. .................... .............................. 3x3

At the end of each day I do rotator cuff work and some 'beach muscle stuff'. This being highrep bi/tri work depending on how i feel.


*5x5 & 3x3 = warm up to working set weight
**1x5 & 1x3 = pyramid weights through 5x5 or 3x3 with the final set being target set weight

How's Bill Starr working out for you?? Strength and mass wise?

Nate

Edit: And where is your online training log?!

[Canadian_Bacon]

Good so far, I beat my PR for 5 rep DL by 20 pounds so far and squat by 10. This is for 5 sets of 5 were that pr was only for a single set so I believe the improvement is probably more then that.

I am on my last week of the intensity phase and threw in one set of higher rep work for each exersise just to see how it goes. Today, for example, I managed to do shoulder presses for 15 reps @ the weight I used for the 3rd week of my 5x5 volume phase.

I may start a training log for the next volume phase(after this deloading week). I didnt wanna do a log until I had a digi-cam to document it and all that fun stuff.

*EDIT* I like the routine so much cause it is simple. Every week you simply focus on getting stronger in the lifts that matter. The workouts arent overly long and you feel like you have done something once you walk out the door. It also really gets you used to using heavy loads. If you want to lift heavy you got to be comfortable under heavy weights.