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Barbell New routine

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Spartan Agoge

Level 6 Valued Member
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.
 
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?
 
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
 
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.
 
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

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.
 
@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.
 
Update to share my experience with a high frequency routine, which gave me outstanding results.

Before this routine, my pr for 105kg bench was 4 reps(the 4th was very hard and slow). Yesterday, after 5 weeks of this high frequency-high intensity-low volume routine, I benched 105 kg for 7 reps(the 7th was fast and smooth, I could have done at least 9).

So, what I am doing is to train every single day 5 lifts with heavy singles(occasionally also sets of 2, 3 or 5 reps). I use a 3 week periodiasation:

Week 1

Monday
-Back squat: 1x5 (80% training max), 5-10 singles (80% tm)
-Deadlift: 1x5 (80% tm), 1 single (90% tm)
-Bench press: 5-10 singles (80% tm)
-OHP: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

Tuesday
-Bench press: 1x5 (80% tm), 5-10 singles (80% tm)
-OHP: 1x5 (80% tm), 5-10 singles (80% tm)
-Back squat: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

Wednesday-Thursday-Friday-Saturday-Sunday
-Back squat: 5-10 singles (80% tm)
-Deadlift: 5-10 singles (80% tm)
-Bench press: 5-10 singles (80% tm)
-OHP: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

On week 2 , instead of 1x5 (80% tm), I do 1x3 (85% 1rm), and on week 3, 1x2 (90% tm). Then I raise the training max.

I know that many people would believe that this routine is too much and would lead to overtraining, but my progress is better than ever. The weights which used to feel heavy, now feel quite light.

PS sorry for my poor english.
 
Spartan, that looks much better than the original idea. Glad it worked for you! Thanks for the update.
 
Update to share my experience with a high frequency routine, which gave me outstanding results.

Before this routine, my pr for 105kg bench was 4 reps(the 4th was very hard and slow). Yesterday, after 5 weeks of this high frequency-high intensity-low volume routine, I benched 105 kg for 7 reps(the 7th was fast and smooth, I could have done at least 9).

So, what I am doing is to train every single day 5 lifts with heavy singles(occasionally also sets of 2, 3 or 5 reps). I use a 3 week periodiasation:

Week 1

Monday
-Back squat: 1x5 (80% training max), 5-10 singles (80% tm)
-Deadlift: 1x5 (80% tm), 1 single (90% tm)
-Bench press: 5-10 singles (80% tm)
-OHP: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

Tuesday
-Bench press: 1x5 (80% tm), 5-10 singles (80% tm)
-OHP: 1x5 (80% tm), 5-10 singles (80% tm)
-Back squat: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

Wednesday-Thursday-Friday-Saturday-Sunday
-Back squat: 5-10 singles (80% tm)
-Deadlift: 5-10 singles (80% tm)
-Bench press: 5-10 singles (80% tm)
-OHP: 5-10 singles (80% tm)
-Barbell row: 3x3 (80% tm)

On week 2 , instead of 1x5 (80% tm), I do 1x3 (85% 1rm), and on week 3, 1x2 (90% tm). Then I raise the training max.

I know that many people would believe that this routine is too much and would lead to overtraining, but my progress is better than ever. The weights which used to feel heavy, now feel quite light.

PS sorry for my poor english.

Kind of reminds me of Easy Strength
 
If it works in terms of results, and feels good for you in terms of avoiding injury and general mood, then it is a great plan for u!
 
Thank you everyone.
I have noticable progress so far.
I think i finally found the most suitable routine for me.
 
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.

Your old program looks very reminiscent of the texas method. A good program.

I like the look of number 1 the most. Number 2 would bury you. However I think number 1 will also do that too, just not as bad. Still bad though.

I like how you have different pressing variations to give slightly differing stimulus. However accumulating THAT much volume on lower body lifts at such a heavy weight. You will either burn out or snap city will occur.

I would advise KB swings done more frequently during the week ala S&S. This is incredibly restorative.
 
After 2.5 months of this high frequency routine (which gave me good results), I believe that it is the time to change to a more "classic" split.
I wanted a low/moderate volume, high intensity routine, so I came up with this 4 day upper/lower program:

Monday, lower intensity
-Squat: 1x3(70% 1rm), 1x3 (80% 1rm), 1x3(85%1rm)
-Deadlift: 1x3(70% 1rm), 1x3 (80% 1rm), 1x3(85%1rm)
-Box jumps, or sprints

Tuesday, upper intensity
-Bench press: 1x3(70% 1rm), 1x3 (80% 1rm), 1x3(85%1rm)
-OHP: 1x3(70% 1rm), 1x3 (80% 1rm), 1x3(85%1rm)
-Pull/chin ups

Thursday, lower volume
-Squat: 6x3 (80%1rm)
-Power cleans: 6x3
-Box jumps, or sprints

Friday, upper volume
-Bench: 6x3 (80%1rm)
-OHP: 6x3 (80%1rm)
-Row: 4x10 (65% 1rm)

I will increase the weight every week, until I hit a plateau. then i will deload 10% and start over.

My goal is to increase my strength. I do not care about sarcoplasmic hypertrophy at this point. Do you think the volume is enough to trigger strength gains?
 
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