Need a new routine

[Saiyan]

I've mainly been on a 5x5 on all the major compound movements and then adding some isolations. I was following the Stronglifts 5x5.
I think it's time to change. Broke a few PRs.
I will be starting a blast soon. I usually only do 3 days a week due to scheduling. But am open to changing it up. (Have to talk the other half into being home even less)
I did 1 1/2 years when I first started on a five day body split. And hardly got anything out of it. Probably not training efficiently but then did a couple years of 5x5 and that's where I made all of my gains.
Any support and ideas would be appreciated.


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[RickRock]

I've mainly been on a 5x5 on all the major compound movements and then adding some isolations. I was following the Stronglifts 5x5.
I think it's time to change. Broke a few PRs.
I will be starting a blast soon. I usually only do 3 days a week due to scheduling. But am open to changing it up. (Have to talk the other half into being home even less)
I did 1 1/2 years when I first started on a five day body split. And hardly got anything out of it. Probably not training efficiently but then did a couple years of 5x5 and that's where I made all of my gains.
Any support and ideas would be appreciated.


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You can still go 3 days a week. That's plenty. That's all I do, and I make twice as much progress as I did doing 5 days a week. Look into doing push, pull, legs or something similar. I'm partial to DC training myself and what I do exclusively, but it doesn't work well for everyone. 5/3/1 is another good one you could try that is succesful

 

[Saiyan]

I do 3 day splits as my core, but here where I defy.. When I go the gym. I hook up with random dudes. I join there workout. It's never the same.. Some are just plain ridiculous. I'll just add wieght till I feel it. But the gem is, is fun. I network. Learn new Tricks. Teach some. But have fun.

I lift in the company gym. Small and usually empty, aside from one person using the elliptical. That rules out jumping in with anyone.


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[RickRock]

I lift in the company gym. Small and usually empty, aside from one person using the elliptical. That rules out jumping in with anyone.


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If you are anything like me, I don't like training with anyone anyways. I prefer to train alone. Everyone else is a distraction. I just put in my earbuds and do work

 

[SpikedEggnog]

I do 3 day splits as my core, but here where I defy.. When I go the gym. I hook up with random dudes. I join there workout. It's never the same.. Some are just plain ridiculous. I'll just add wieght till I feel it. But the gem is, is fun. I network. Learn new Tricks. Teach some. But have fun.

lol never heard that before, that is interesting definitely

 

[Maximus PC]

I do a workout similar to DC training, and its only similar.
For example right now I do 2 different workouts and A and a B

A workout
Incline bench 5-6 6-8 8-10 rep scheme with about a 2 min rest period. This goes for all my staple compound lifts
Standing mil
CGBP

Low cable flys 15 reps then rest pause 20 sec 5/5/5/5 until I can do 8 on each rp set then up the weight
Side lateral raise
Tri push down

B workout
Weighted pullups
Sumo deads
BB curls

cg cable row super set reverse flys 12/10/8/6
Hammer curls rest pause



This is what I am currently working on and things rotate out when I plateau on them 3 consecutive workouts. My focus is more upper body width and thickness at the moment, and with an injury I had, squats are not my primary focus, but sumos hit the legs pretty well.

 

[TX TERROR]

FST7 incorporation. It will smash any platue

 

[Saiyan]

Thinking of trying a chest/back and legs/shoulder split.
Monday and Thursday
Tuesday and Friday
Does this sound reasonable? Also if I do, would you suggest doing all chest then all back? Or alternate exercises?


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[MarkD]

You ever think of incorporating some martial arts conditioning? Grappling will make you stupid strong and lean. If you stack a lifting routine with it you'll be carried off to Valhalla

 

[Saiyan]

I did BJJ for a short period. I live in a small isolated area and was driving an hour and a half to and from to train. And being on 24 hr call screws it even more. So for now it's out of the question.


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[RickRock]

I do a workout similar to DC training, and its only similar.
For example right now I do 2 different workouts and A and a B

A workout
Incline bench 5-6 6-8 8-10 rep scheme with about a 2 min rest period. This goes for all my staple compound lifts
Standing mil
CGBP

Low cable flys 15 reps then rest pause 20 sec 5/5/5/5 until I can do 8 on each rp set then up the weight
Side lateral raise
Tri push down

B workout
Weighted pullups
Sumo deads
BB curls

cg cable row super set reverse flys 12/10/8/6
Hammer curls rest pause



This is what I am currently working on and things rotate out when I plateau on them 3 consecutive workouts. My focus is more upper body width and thickness at the moment, and with an injury I had, squats are not my primary focus, but sumos hit the legs pretty well.

I like that variation. I'm sure it works well