New routine

Discussion in 'Barbell' started by Spartan Agoge, Nov 1, 2019.

  1. Spartan Agoge

    Spartan Agoge Still New to StrongFirst Forum

    Hello everyone.
    I am 30 years old and I weigh 92kg(202lbs).
    My current PR's (1rm) are: Deadlift 225kg(495lbs), Squat 165kg(363lbs), bench press 125kg(275lbs) and overhead press 85kg(187lbs).

    I just finished a 3day routine:

    Heavy day
    Squat: 5x5
    Bench press: 5x5
    Deadlift: 1x5
    Pull-ups

    Light day
    Front squat: 2x5
    Overhead press: 3x5

    Medium day
    Squat: 3x5(90%of Heavy day)
    Bench press: 3x5(90% of Heavy day)
    Row: 3x5


    Now, I want to run a new routine based o PTTP and Russian bear. I am considering 2 different versions.

    Version 1:

    Day 1
    Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Pull-ups

    Day 2
    Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)

    Day 3
    Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Dumbbell bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Row


    or version 2:

    Day 1
    Squat: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Deadlift: 1x5(100%), 1x5 (90%)

    Day 2
    Bench press: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Overhead press: 1x5(100%), 1x5 (90%)
    Pull-ups

    Day 3
    Deadlift: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Squat: 1x5(100%), 1x5 (90%)

    Day 4
    Overhead press: 1x5(100%), 1x5 (90%), 20x5 (80%)
    Bench press: 1x5(100%), 1x5 (90%)
    Row

    Which one you tink is better?
    Thank you in advance for your time.
     
  2. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

  3. Spartan Agoge

    Spartan Agoge Still New to StrongFirst Forum

    Thank you very much sir.
     
  4. Steve A

    Steve A Double-Digit Post Count

    Spartan, I think both routines are too much work. Pavel has said 2x pressing, 1x deadlifting, or 2x pressing, 1x each squatting and deadlifting. You are adding a lot on top of that. Also I really doubt you would get close 20 x 5 at the end on any of them. I would always suggest the first time you do a program, do it as has been proven already. You can always try to improve it after a first time through. What's a few weeks?
     
  5. Spartan Agoge

    Spartan Agoge Still New to StrongFirst Forum

    Thank you for your response Steve.

    Do you think it's too much even if I lower the volume? For example no more than 10x5.

    I know that I won't be able(at least for the first weeks) to complete all 20 sets, especially in deadlift and squat.

    But I believe that I need some high volume to overcome my recent plateau in all exercises
     
  6. Bro Mo

    Bro Mo Quadruple-Digit Post Count

    I also respond at times to higher volume. If you have 4 days per week to train, you could easily start at 10x5 then make good size volume jumps week to week. On option 2 I think.

    If option 1, maybe make the dumbbell presses, incline DB press. Also you could add a single set of deadlift on the squat day and a single set of squat on the deadlift day to get a little additional volume. Could even add some cleans on the press day.
     
  7. Anna C

    Anna C More than 5000 posts Elite Certified Instructor

    Maine-ah KB and Steve Freides like this.
  8. Steve A

    Steve A Double-Digit Post Count

    Spartan, if you think more volume would be the key to overcoming your plateaus, then the standard Bear layout will give you that. If you took your version 1, threw out the DB bench and the row (you could move the overhead to Day 3 and make it a 2 day routine), you could test your idea that volume would help. Start with 5 x 5 at the 80% and then add a set every week. Let's be real - at your strength levels you aren't going to be increasing those top weights, and hence the 80% weights, very fast, especially with high volume. Progress the volume. Don't make the first week or two so brutal. Don't have so many lifts that it becomes hard to progress volume in your key lifts.
     
  9. Spartan Agoge

    Spartan Agoge Still New to StrongFirst Forum

    @Bro Mo Yes I think that when a plateau occurs, cutting some intensity and adding some volume, for some weeks, is the way to overcome it.
    It's a very good idea about the single sets. Not only more volume is added, but also more frquency, which I belive is very important for strength gains.
    thank you for your answer.

    @Anna C thank you! I will definately read the book. It could be my next routine, but right now I will try the bear.
    2 years ago I did the PTTP for 2 months(deadlifting and benching 5/week), with great results (deadlift 5rm from 120kg to 160kg), and since then I wanted to try the Bear.

    @Steve A You are right, from now on, strength gains will be very slow. I wouldn't really like to train only 2 days per week. 3 is best for me I think. Of course it is a lot of work in both versions I wrote, but I will try to boost my recovery(food, sleep, foam rolling, stretching etc), and I hope I can make some progress.
     
    Anna C likes this.

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