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#6823515 - 01/10/13 04:56 PM Need a new routine
Back 5 Offline
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Registered: 09/16/03
Posts: 18123
Loc: CA
5x5/stronglifts/starting strength is falling out of favor with me because I am no longer needing to build raw strength for sport.

I'd like to see what you all are doing as a routine. I hate going to the gym unmotivated, but the last week or two, I have been focusing almost entirely on my legs circuit as my knee has felt a little achy from squats.

I've done 8x8 routines in the past and got some good hypertrophy results, but I'm not looking for that either. I'd like to mix in muscle endurance with a good solid feel. Now that I am pushing mid-30's I'd like to develop my natural "runners" body versus trying to gain mass, as I have always tried to do, given my football and rugby background.

My gym is LA Fitness, free weights. No gym for home and no crossfit.
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RIP Morgann 2004-2010. Enjoy Doggie Heaven \:\(
If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

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#6823525 - 01/10/13 04:59 PM Re: Need a new routine [Re: Back 5]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
5-3-1? The focus is still on strength, but it includes a LOT of endurance work, too.
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#6823753 - 01/10/13 07:18 PM Re: Need a new routine [Re: Silock]
DieZel Offline
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Registered: 07/16/06
Posts: 18220
Loc: 18th green
Agree with silock here... Great routine...
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#6823885 - 01/10/13 08:30 PM Re: Need a new routine [Re: DieZel]
Back 5 Offline
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Registered: 09/16/03
Posts: 18123
Loc: CA
I can't really do much with squats right now. I'm also working out my legs 3 days a week.

I'll read through the website and see what kind of assistance exercises he recommends.
_________________________
RIP Morgann 2004-2010. Enjoy Doggie Heaven \:\(
If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

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#6823921 - 01/10/13 08:45 PM Re: Need a new routine [Re: Back 5]
Back 5 Offline
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Registered: 09/16/03
Posts: 18123
Loc: CA
Looks like 5-3-1 has an app, that also supports starting strength.

http://www.appbrain.com/app/big-lifts-pro/com.stefankendall.wendler531premium
_________________________
RIP Morgann 2004-2010. Enjoy Doggie Heaven \:\(
If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

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#6824015 - 01/10/13 09:37 PM Re: Need a new routine [Re: Back 5]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
 Originally Posted By: Back 5
I can't really do much with squats right now. I'm also working out my legs 3 days a week.

I'll read through the website and see what kind of assistance exercises he recommends.


So don't work out the legs 3 days a week lol

I did a 3 day a week plan with BSS instead of back squats and followed them with the prescribed DL routine and exercises. So, Monday was Military, Wednesday was Squat/DL, and Friday was Bench. Worked really well.

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#6824041 - 01/10/13 09:52 PM Re: Need a new routine [Re: Silock]
Back 5 Offline
Post Master Supreme


Registered: 09/16/03
Posts: 18123
Loc: CA
 Originally Posted By: Silock
 Originally Posted By: Back 5
I can't really do much with squats right now. I'm also working out my legs 3 days a week.

I'll read through the website and see what kind of assistance exercises he recommends.


So don't work out the legs 3 days a week lol

I did a 3 day a week plan with BSS instead of back squats and followed them with the prescribed DL routine and exercises. So, Monday was Military, Wednesday was Squat/DL, and Friday was Bench. Worked really well.

I'll look into it. His workout does look good.

When I say I workout legs 4 days a week, it's not squats. I'm trying to strengthen my quads/hamstrings and rehab my knee. A lot of proprioception and small intrinsic muscle work etc.
_________________________
RIP Morgann 2004-2010. Enjoy Doggie Heaven \:\(
If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

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#6824057 - 01/10/13 10:02 PM Re: Need a new routine [Re: Back 5]
Silock Moderator Offline
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Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
This shouldn't interfere with any of that, so long as you start really low on the weights.
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#6824086 - 01/10/13 10:11 PM Re: Need a new routine [Re: Silock]
Back 5 Offline
Post Master Supreme


Registered: 09/16/03
Posts: 18123
Loc: CA
How do you keep track of your lifts? Pad and pen, or would something like the app I linked work?
_________________________
RIP Morgann 2004-2010. Enjoy Doggie Heaven \:\(
If at first you do succeed, try something harder.
When you do things right, people won't be sure you've done anything at all.

Top
#6824100 - 01/10/13 10:19 PM Re: Need a new routine [Re: Back 5]
Silock Moderator Offline
Post Master Supreme


Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
This is the money shot:

http://www.allthingsgym.com/2012/07/531-spreadsheet-with-rep-goal-calculator/

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