mickc1965 - proposed new routine, comments welcome

mickc1965

mickc1965

Well-Known Member
Once arm is out of plaster was thinking of changing things around a bit, will stick to the current three day on, one day off set up but routines as below:

Routine A: am session - Flat Bench / Front Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine A: pm session - BOR / BTN Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 1 set of 5 @ alternating between 90 and 100% of 5RM

Routine B: am session - Dips / Rear Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine B: pm session - Military Press / Supinated Chins (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 2 sets of 3 @ alternating between 90 and 100% of 3RM

Routine C: am session - Incline Bench / Barbell Hack Squat (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Calf Raise (3 sets, total of 50 reps)
Routine C: pm session - Landmine Rows / Landmine Press (2 x 15 reps, 3 x 10 reps, 4 x 5 reps) / Deadlift - 5 singles @ 1RM
 
I am thinking of doing a daily full body routine 6 days a week on a AM/PM split as per the following

AM - Dips (chest) / Overhead Press (Shoulders) / Narrow Grip Chins (Lats) / Pendlays (Back)
PM - Rear Squats (Quads) / Deadlift (Hamstrings & Lower Back) / standing calf raise / Shrugs (traps)

Question is will just 1 set for each exercise be enough on a daily basis assuming set up is traditional HST (Deadlifts will not be 1 set or HST) as my intention is to keep workouts to around 20-30 minutes per session - haven't yet decided how I will progress but it will be either 5% increments with the same loads two days in a row or the increments will be 2.5% daily.

Currently doing the exact same exercises for 2 sets but split over 2 days and after doing a rough calculation the total load lifted including warm ups (assuming identical) will be somewhere between an additional 25 - 30% on the proposed daily routine
 
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mickc1965 said:
Question is will just 1 set for each exercise be enough on a daily basis assuming set up is traditional HST (Deadlifts will not be 1 set or HST)
Click to expand...

Well it appears that I have answered my own question, 1 set is more than enough bearing in mind I currently feel constantly tired, the actual workout is fine but by the tiredness I am feeling suggests my CNS may disagree - so I will still train 6 days per week with 1 set per exercise and will start the 2 week blocks at 80% of each rep max and increment 5% every other day and with the days in between I will treat them as recovery days at loads of ~75% of the max for that rep range and will see how that goes.
 
You might try incrementing at a slower rate; adding an extra set across the board is literally doubling your workload in the space of one SD/deload/cycle switch.

Perhaps add an extra set to one exercise per workout ... etc.
 
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