On Cycle Routine

[Jackrabbit]

Hey everyone.

So, I'll start a cycle pretty soon, and i'd like to have everything lined up, hope you can help me out.

The routine I have in mind would be:

Monday:
5x5 Bench Press
5x5 Squat
5x5 Chin-ups
1x5 Deadlift

Tuesday:
8x3 Hammer Curls
8x3 Triceps Pushdown
8x3 Lateral Raise

Wednesday:
5x5 Bench Press
5x5 Squat
5x5 Cable Row
1x5 Deadlift

Thursday:
8x3 Hammer Curls
8x3 Triceps Pushdown
8x3 Lateral Raise

Friday:
5x5 Bench Press
5x5 Squat
5x5 T-bar Row
1x5 Deadlift

It's pretty much the 5x5 routine with a little tweak. Is it too much or is it ok?

Thanks.

 

[raysugar1234]

Dont see why not, have you ever run a 5x5? If not just run the regular 5x5, if you have, they yeah you can tweak it as long as your pr goes up weekly your not overtraining... If your strength falls off skip all the isolation shit on your off days.... Big compounds is the basis of the program... even 5 pounds a week increase is good once you get to move some actual weight.

 

[raysugar1234]

Hey everyone.

So, I'll start a cycle pretty soon, and i'd like to have everything lined up, hope you can help me out.

The routine I have in mind would be:

Monday:
5x5 Bench Press
5x5 Squat
5x5 Chin-ups
1x5 Deadlift

Tuesday:
8x3 Hammer Curls
8x3 Triceps Pushdown
8x3 Lateral Raise

Wednesday:
5x5 Bench Press
5x5 Squat
5x5 Cable Row
1x5 Deadlift

Thursday:
8x3 Hammer Curls
8x3 Triceps Pushdown
8x3 Lateral Raise

Friday:
5x5 Bench Press
5x5 Squat
5x5 T-bar Row
1x5 Deadlift

It's pretty much the 5x5 routine with a little tweak. Is it too much or is it ok?

Thanks.

Or just add some arm work on the regular days you lift..... You might wanna run something with a little more volume on cycle, What are you running? Maybe a push pull legs.... If you can move some decent weight dont deadlift three times a week.. Bench and do cleans or rows or cmon and friday, Overhead press and deadlift on wendsday.... I did a 5x5 on just test one time and my strength went through the roof .... If you cant move some decent now, maybe wait on the cycle and run the 5x5 to get your strenght up then run the cycle later on a diffrent routing... Once you can move some weight you wont believe the strength gains from the gear... If you have never did a 5x5 I think you may be missing the point with the routine you posted.

 

[Jackrabbit]

So, nevermind the first post, I reshaped everything with a Upper/Lower split. I realise now the first workout was done in some haste. Anyway, if you can comment on this program, I'd like that.

Monday:
Bench Press (3 sets of 6-8 reps.)
T-Bar Rows (3 sets of 6-8 reps.)
Incline Dumbbell Press (3 sets of 8-10 reps.)
Lat Pull-Downs (3 sets of 8-10 reps.)
Lateral Raises (2 sets of 10-12 reps.)
Triceps Press-Downs (2 sets of 10-12 reps.)
Hammer Curls (2 sets of 10-12 reps.)

Tuesday:
Squats (3 sets of 6-8 reps.)
Leg Curls (3 sets of 8-10 reps.)
Calf Raises (4 sets of 6-8 reps.)
Deadlifts (1 sets of 3-6 reps.)
Abs (x sets of 8-15 reps.)

Wednesday:
OFF

Thursday:
Pull-Ups (3 sets of 6-8 reps.)
Barbell Shoulder Press (3 sets of 6-8 reps.)
Seated Cable Row (3 sets of 8-10 reps.)
Dumbbell Bench Press (3 sets of 8-10 reps.)
Dumbbell Flyes (2 sets of 10-12 reps.)
Barbell Curls (2 sets of 10-12 reps.)
Skull Crushers (2 sets of 10-12 reps.)

Friday:
Squats (3 sets of 6-8 reps.)
Leg Curls (3 sets of 10-12 reps.)
Calf Raises (4 sets of 10-12 reps.)
Romanian Deadlifts (3 sets of 6-8 reps.)
Abs (x sets of 8-15 reps.)

Additional question:
Can I do some lightweight snatches on the off day, or is it too much? I'm training form, and would like to continue mastering it.

Thanks for all the help.

PS: I might tweak the sets and reps a little bit for a more strength focus on some exercises, just one or two, though...

 

[Jackrabbit]

Dont see why not, have you ever run a 5x5? If not just run the regular 5x5, if you have, they yeah you can tweak it as long as your pr goes up weekly your not overtraining... If your strength falls off skip all the isolation shit on your off days.... Big compounds is the basis of the program... even 5 pounds a week increase is good once you get to move some actual weight.

I've been running Starting Strenght for quite some months. Just thought I should tweak it up a bit while on cycle. It's my first cycle, so bare with me.

Or just add some arm work on the regular days you lift..... You might wanna run something with a little more volume on cycle, What are you running? Maybe a push pull legs.... If you can move some decent weight dont deadlift three times a week.. Bench and do cleans or rows or cmon and friday, Overhead press and deadlift on wendsday.... I did a 5x5 on just test one time and my strength went through the roof .... If you cant move some decent now, maybe wait on the cycle and run the 5x5 to get your strenght up then run the cycle later on a diffrent routing... Once you can move some weight you wont believe the strength gains from the gear... If you have never did a 5x5 I think you may be missing the point with the routine you posted.

I'll be running test prop (100mg eod).

btw, how many of those strength gains were you able to keep after cycle? Reasonable amounts?

Thanks.

 

[TaoPhD]

So, nevermind the first post, I reshaped everything with a Upper/Lower split. I realise now the first workout was done in some haste. Anyway, if you can comment on this program, I'd like that.

Monday:
Bench Press (3 sets of 6-8 reps.)
T-Bar Rows (3 sets of 6-8 reps.)
Incline Dumbbell Press (3 sets of 8-10 reps.)
Lat Pull-Downs (3 sets of 8-10 reps.)
Lateral Raises (2 sets of 10-12 reps.)
Triceps Press-Downs (2 sets of 10-12 reps.)
Hammer Curls (2 sets of 10-12 reps.)

Tuesday:
Squats (3 sets of 6-8 reps.)
Leg Curls (3 sets of 8-10 reps.)
Calf Raises (4 sets of 6-8 reps.)
Deadlifts (1 sets of 3-6 reps.)
Abs (x sets of 8-15 reps.)

Wednesday:
OFF

Thursday:
Pull-Ups (3 sets of 6-8 reps.)
Barbell Shoulder Press (3 sets of 6-8 reps.)
Seated Cable Row (3 sets of 8-10 reps.)
Dumbbell Bench Press (3 sets of 8-10 reps.)
Dumbbell Flyes (2 sets of 10-12 reps.)
Barbell Curls (2 sets of 10-12 reps.)
Skull Crushers (2 sets of 10-12 reps.)

Friday:
Squats (3 sets of 6-8 reps.)
Leg Curls (3 sets of 10-12 reps.)
Calf Raises (4 sets of 10-12 reps.)
Romanian Deadlifts (3 sets of 6-8 reps.)
Abs (x sets of 8-15 reps.)

Additional question:
Can I do some lightweight snatches on the off day, or is it too much? I'm training form, and would like to continue mastering it.

Thanks for all the help.

PS: I might tweak the sets and reps a little bit for a more strength focus on some exercises, just one or two, though...

IMO I think it's a little much. Just a suggestion, but why not split upper body up and do six days a week while you're on gear. In other words do Back with Biceps. Your bi's will be used when working back so a couple of sets will finish them off. Just a thought.

Reason I say all this is because Chest and Back are two large muscle groups, especially Back. Also, what about 4 to 5 sets especially for your big compund movements like bench press and rows. BTW, I love bent over barbell rows. I think they are superior to T rows. My 2 cents

 

[Procreations]

Sorry mate but I'm going come straight to the point here "bollocks" that's what that split is .
Monday: chest /tris
Tuesday: quads
Wednesday: back / biceps
Thursday: calfs / hams
Friday: shoulders / traps

On the days where I train two muscles I split them am /pm I no that's not practical for most and not a necessity . That split is tried and tested its designed for growth and RECOVERY you want to grow you need to repair .

 

[Stretch]

@Procreations

Are you a member giving advice?

Or a business trying to make a profit?

How about you create a thread and introduce yourself in an honest way?

 

[TaoPhD]

What's a bollocks?

 

[Stretch]

What's a bollocks?

It's 'Fagenese' for bullshit.

 

[Procreations]

I'm a member giving advice and In no way shape or form a business trying to make a profit , just giving honest advice and help . Sorry stretch ill just go back into the shadows and read and never give nothing back to this community , would that suit you sir ?

 

[Stretch]

I'm a member giving advice and In no way shape or form a business trying to make a profit , just giving honest advice and help . Sorry stretch ill just go back into the shadows and read and never give nothing back to this community , would that suit you sir ?

LMAO. I just asked a question Nancy.

I'm pretty sure someone told me that you are selling sushi. I could be wrong.

But if I'm not wrong, then I will post up some of your PM's showing that you're a dirty liar.

 

[Stretch]

Does this look familiar Pinocchio?


Okay then. So now we are in agreement. You aren't JUST a member here to give advice but you also profit in some way by being here. That much is clear.

I do understand more of where you're coming from now. You're not 'the guy' you're a helper. But you don't do it for free, let's be honest with eachother here.

How can you reconcile ^^this^^ post with the post you made about not being involved in anything for a profit? Doesn't make sense to me.

All that being said, I don't have a problem with you being here for a profit. But when new guys start 'source-checking' you by asking me questions, then I want to see what's up.

 

[TaoPhD]

I'm a member giving advice and In no way shape or form a business trying to make a profit , just giving honest advice and help . Sorry stretch ill just go back into the shadows and read and never give nothing back to this community , would that suit you sir ?

I don't think that is what stretch was saying at all. There are a lot of people who try different ways to push their agenda or product and Stretch, as well as several other senior members, try to protect against those types. Additionally, saying your routine is better than a modified 5 x 5 or better than what I posted is bollocks in and of itself. Those are tried and true and also have been vetted in the gym.

No one wants you to go hide in the dark corner like a mushroom but we also want to know who you are and alot of the senior members like Stretch have proven themselves.

 

[TaoPhD]

Does this look familiar Pinocchio?

Uh oh...

 

[Procreations]

Look mate I don't know what you mean by sushi I'm not selling anything to no one , I'm going hit you a pm

 

[Procreations]

You want to take that down mate , and ask questions first maybe you know who owns that list and its not mine but yeah it's familiar

 

[Stretch]

You want to take that down mate , and ask questions first maybe you know who owns that list and its not mine but yeah it's familiar

It's gone. Go read the edit.

 

[Procreations]

Does this look familiar Pinocchio?


Okay then. So now we are in agreement. You aren't JUST a member here to give advice but you also profit in some way by being here. That much is clear.

I do understand more of where you're coming from now. You're not 'the guy' you're a helper. But you don't do it for free, let's be honest with eachother here.



How can you reconcile ^^this^^ post with the post you made about not being involved in anything for a profit? Doesn't make sense to me.

All that being said, I don't have a problem with you being here for a profit. But when new guys start 'source-checking' you by asking me questions, then I want to see what's up.

Fair enough mate , I'm not going lie and say I don't get looked after with my own orders sorry for the misunderstanding

 

[Stretch]

Fair enough mate , I'm not going lie and say I don't get looked after with my own orders sorry for the misunderstanding

I share some of the blame.

I took your discretion as dishonesty.