My routine has been a severely butchered nSuns 5/3/1 6 day program for the last several months, but the high volume has been working well for me. I generally do 3 on, 1 off, with 6 workouts per “cycle”
1 - Chins/Dips/OHP (High reps, no maxes)
2 - Hypers/Leg Press (HYPER MAX)
3 - Chins/OHP/T Bar Rows (OHP, TBAR MAX)
4 - Leg Press/Rack Pull (LP MAX, RP MAX)
5 - Chins/Dips/T Bar Rows (DIP MAX)
6 - Hypers/Leg Press (High reps, no maxes)
Chin up maxes aren’t really set up on the schedule, I do them as I’m able. After I’m done with my compounds for the day I finish off with 2-3 accessory exercises.
Everything has been going up steadily except my dips (which peaked at +90 lbs added), due to inflamed cartilage.
——————————-
Today: Workout #1
Weighted Chin Ups:
45x2
45x3
45x3
****OHP:
45x10
95x3
105x8
105x8
105x8
Dips: Did mostly body weight, with a single set of 25 lbs for 5 reps.
I always finish my arm days (1,3,5) with EZ bar curls, tricep cable pushdowns, and tricep cable extensions drop sets, usually 4-5 sets each, more if I’m able. Back/leg days (2,4,6) are finished up with neck curls, neck extensions, weighted incline sit ups, and face pulls.
****Another injury I forgot to mention is a shoulder dislocation that happened back in 2012, and ever since my left shoulder has felt “loose” or unstable. Out of fear I neglected overhead pressing movements from the beginning of my training until about a month ago. Since then I’ve been slowly adding weight to the bar, and am at 125x3 for OHP currently. I have no doubt 135 will be completed when I attempt it in a few days. I’ve got 2+ years worth of catching up to do on it, but since I’ve got a pretty good foundation built it’s coming along quickly.
It all seems jumbled to me as I’m typing what I did, but it’ll become more clear as I do more write ups.
Tomorrow is day 2, Hyperextensions/Leg Press, with me going for a new max on hyperextensions.
1 - Chins/Dips/OHP (High reps, no maxes)
2 - Hypers/Leg Press (HYPER MAX)
3 - Chins/OHP/T Bar Rows (OHP, TBAR MAX)
4 - Leg Press/Rack Pull (LP MAX, RP MAX)
5 - Chins/Dips/T Bar Rows (DIP MAX)
6 - Hypers/Leg Press (High reps, no maxes)
Chin up maxes aren’t really set up on the schedule, I do them as I’m able. After I’m done with my compounds for the day I finish off with 2-3 accessory exercises.
Everything has been going up steadily except my dips (which peaked at +90 lbs added), due to inflamed cartilage.
——————————-
Today: Workout #1
Weighted Chin Ups:
45x2
45x3
45x3
****OHP:
45x10
95x3
105x8
105x8
105x8
Dips: Did mostly body weight, with a single set of 25 lbs for 5 reps.
I always finish my arm days (1,3,5) with EZ bar curls, tricep cable pushdowns, and tricep cable extensions drop sets, usually 4-5 sets each, more if I’m able. Back/leg days (2,4,6) are finished up with neck curls, neck extensions, weighted incline sit ups, and face pulls.
****Another injury I forgot to mention is a shoulder dislocation that happened back in 2012, and ever since my left shoulder has felt “loose” or unstable. Out of fear I neglected overhead pressing movements from the beginning of my training until about a month ago. Since then I’ve been slowly adding weight to the bar, and am at 125x3 for OHP currently. I have no doubt 135 will be completed when I attempt it in a few days. I’ve got 2+ years worth of catching up to do on it, but since I’ve got a pretty good foundation built it’s coming along quickly.
It all seems jumbled to me as I’m typing what I did, but it’ll become more clear as I do more write ups.
Tomorrow is day 2, Hyperextensions/Leg Press, with me going for a new max on hyperextensions.