Building a routine from scratch

[Kärnfysikern]

Im gonna take your advice doc and ditch wsb for now
Problem is I have been doing westside influenced routines on and off for SO long now that its like instinct so Im totaly clueless on other pl routines.

One thing I HAVE to do is bring up my shoulders. I have been neglecting shoulders for far to long and they are EXTREMELY weak. On a good day I bench 315. But in shoulder press i struggle to do reps with 110. Shoulders must be the limiting factor in my bench because triceps is by far my most developed muscle after quads.
My chest are also pretty damn sucky. Triceps is the only pressing muscle I have....

You mentioned in the other day to use one day for the deadlift, one day for the squat and 2 days for bench. Could I use one of those 2 days mainly for shoulders?

Im gonna follow your deadlift routine. Is it possible to do regular close stance squats instead of high bar close stance squats?? Im assuming this exercise is to improve quad strenght specificly? Could I use close stance super deep legpress instead?? If Im gonna focuse on shoulders I dont think I could manage squatting twice a week. I overtrain shoulders extremely easy so I have to be very carefull with them. I wont be able to do any exercise at all that requires spotters.


Anyway deadlift day seems clear cut.
deadlift day following your % in the other thread:
Deads
SLDL
Pause squats(or legpress)
Shrughs

Squat day.
Here I am a bit confused. I realy enjoy working heavy in the squats each squat workout. I dont know how to plan this one without sabotaging the deadlift progress. I want to squat 450 and right now Im around 390. I have good strenght in the upper half of the movement thanks to many years of less than parallel squats. But my strenght at parallel is pathetic. So I realy need to focus on the bottom half of the movement. I am defenetly a quad squatter, not a ham squatter.
What do you suggest for this day given those things?

Bench day 1.
I want to do the upper movement and shoulder exercises in the same workout preferably. I wont do much triceps because they are already so far ahead of everything else.
So I was thinking something like this. Not sure on %.

Rack lockouts
heavy Military/dumbell shoulder press
Some kind of rear delt exercise
Lats
Chained JM or nosebreakers

Bench day 2. I want to avoid a bench movement with the bar here because that would toast my shoulders.
Heavy dumbell press(I realy need to bring up chest aswell as shoulders).
Dips(dips has always had a good carryover to my bench strenght).
Some kind of row
some kind of pulldown/chin



This routine might be totaly stupid, I dont know was so long since I did anything but wsb style or dc training so I dont got a feel for anything else

[powerliftmike]

Dang, man start banging out the mil/push presses. I warm up with 135 and your doing 110 while benching 315?? That is crazy. Actually the routinue I am doing now, I am not doing any specific tricep work. I feel the triceps being so small are easily overtrained since I mil press once per week and bench twice (shirt and no shirt, usually with boards). That hits the tris pretty hard. You kinda sound like the opposite of me, cause I have big pecs and delts but arms are pretty small. Good luck

[powerliftmike]

Oh I also wanted to add, that behind the necks are extremely tough on the shoulder joint. I never do them. And like you said do some side raises or something for the anterior delts.

[Kärnfysikern]

the problem for me has always been that whenever I start to work shoulders seriously my strenght goes to shit. I just cant do bench pressing and shoulder pressing in the same week. My shoulders(the muscle not bone) get very achy and my strenght starts to decline. 2 years ago I just quit working out shoulders in disgust

I dont know how to get around it. Got any advice?? would be cool to se your routine?

The muscles I can NEVER overtrain no matter what I throw at them is triceps, lats and quads. The more and harder I hit them the more they grow. For a while I did 3 hardcore lat workouts a week and they grew like nothing I have ever experienced before. I can also deadlift easily 2 times a week without problem.
But chest and shoulders I always have to play very carefully cause they die if I just use a little to much volume

[Kärnfysikern]

Oh I also wanted to add, that behind the necks are extremely tough on the shoulder joint. I never do them. And like you said do some side raises or something for the anterior delts.

yeah I never do anything behind the neck I think its horribly uncomfterable aswell.

[Doc.Sust]

Im gonna take your advice doc and ditch wsb for now
Problem is I have been doing westside influenced routines on and off for SO long now that its like instinct so Im totaly clueless on other pl routines.

One thing I HAVE to do is bring up my shoulders. I have been neglecting shoulders for far to long and they are EXTREMELY weak. On a good day I bench 315. But in shoulder press i struggle to do reps with 110. Shoulders must be the limiting factor in my bench because triceps is by far my most developed muscle after quads.
My chest are also pretty damn sucky. Triceps is the only pressing muscle I have....

You mentioned in the other day to use one day for the deadlift, one day for the squat and 2 days for bench. Could I use one of those 2 days mainly for shoulders?

(YES YOU CAN DO THAT, BUT BELIEVE IT OR NOT YOU DONT NEED ALOT OF OVERHEAD MOVEMENT, WORK HARD ON YOUR ROTATOR CUFF WITH BELLS OR BANDS , SHRUG FOR TRAPS AND ADD IN FRONT MILITARY PRESSES AND THAT SHOULD BE ENOUGH SHOULDER WORK,)




Im gonna follow your deadlift routine. Is it possible to do regular close stance squats instead of high bar close stance squats?? Im assuming this exercise is to improve quad strenght specificly? Could I use close stance super deep legpress instead?? If Im gonna focuse on shoulders I dont think I could manage squatting twice a week. I overtrain shoulders extremely easy so I have to be very carefull with them. I wont be able to do any exercise at all that requires spotters.


(NO LEG PRESS!!!! IT WONT HELP ON EITHER SQUAT OR DEAD. YOU DONT HAVE TO MAKE THE SQUATS HIGH BAR, THE HIGH BAR WIL HELP MORE WITH THEDEAD BUT IT CANBE DONE REGULAR AND YOUWILL STILL MAKE GAINS)

Anyway deadlift day seems clear cut.
deadlift day following your % in the other thread:
Deads
SLDL
Pause squats(or legpress)
Shrughs

Squat day.
Here I am a bit confused. I realy enjoy working heavy in the squats each squat workout. I dont know how to plan this one without sabotaging the deadlift progress. I want to squat 450 and right now Im around 390. I have good strenght in the upper half of the movement thanks to many years of less than parallel squats. But my strenght at parallel is pathetic. So I realy need to focus on the bottom half of the movement. I am defenetly a quad squatter, not a ham squatter.
What do you suggest for this day given those things?
(BOX SQUATS!!!!! THAT WILL HELP YOU WITH THE LOWER END STRENGTH.N THIS CAN BE ALSO DONE WITH PAUSE SQUATS. I ALSO LIKE PARTIAL SQUATS, IT GETS YOU USED TO HEAVIER WEIHTSM ID O THESE AND EVERY 2 OR 3 WKS I DROP THE PINS IN THE RACK A LEVEL LOWER SO IT IS A LONGER rom)

Bench day 1.
I want to do the upper movement and shoulder exercises in the same workout preferably. I wont do much triceps because they are already so far ahead of everything else.
So I was thinking something like this. Not sure on %.

Rack lockouts
heavy Military/dumbell shoulder press
Some kind of rear delt exercise
Lats
Chained JM or nosebreakers

(ARE YOU PRESSING BEFORE THESE EXERCISES????? I DONT SEE FLAT PRESS LISTED)



Bench day 2. I want to avoid a bench movement with the bar here because that would toast my shoulders.
Heavy dumbell press(I realy need to bring up chest aswell as shoulders).
Dips(dips has always had a good carryover to my bench strenght).
Some kind of row
some kind of pulldown/chin
( DBELLS ARE NT GOING TO HELP BETTER OFF DOING PAUSE PRESSES WITH LIGHTER WEIGHTS, PAUSE ON YOUR CHEST COUNT TO 3 AND PRESS, IF YOU FEEL LIKE DOING LIGHT DBELLS AFTER THAN GO AHEAD, ONLY WAY TO INCRESE THE FLAT PRESS IS TO PRESS WITH BAR FLAT PRESS, ALSO I WOULD THROW IN CLOSE GROPS INSTEAD OF DIPS AND PICK ONLY ONE LAT MOVEMENT YOU DONT NEED 2)


This routine might be totaly stupid, I dont know was so long since I did anything but wsb style or dc training so I dont got a feel for anything else

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[Doc.Sust]

i answerd you quetions one by one using (CAPS)

[Doc.Sust]

RT DOWN THE ENTIRE ROUTINE AND THEN WE CAN SEE IT ALL AT ONCE AND pick it apart and add and subtract exercises as needed

[Kärnfysikern]

thanks. Il do that sometime next week. Im at my girls place now and sex is whats on my mind

[Doc.Sust]

thanks. Il do that sometime next week. Im at my girls place now and sex is whats on my mind

enjoy!

[Doc.Sust]

i also have to write out my old plyo metric program , if i forget remind me again

[Kärnfysikern]

Okay here it is. Deadlift day is just like you wrote it out in the other thread doc
Everything I am not sure about I have underlined and bolded!

Rip it to shreds

Deadlift day

deads. 50% ->95%(increasing 5% each week)
week 1-3 3sets*3reps, week 4-6 3sets*4reps, week 7-8 3sets*3reps wk 9 2sets*2reps, week10 1set*2 reps

SLDL week1-3, 2-3sets*8reps at 60-65% of dead weight, weekk 4-wk8 3sets*8reps at 70-75% of dead weight.

Shrughs week1-3, 2-3sets*8reps at 60-65% of dead weight, weekk 4-wk8 3sets*8reps at 70-75% of dead weight.

Narrow stance pause squats
week1-3, 2-3sets*8reps at 60-65% of dead weight, week 4-8 3sets*8reps at 70-75% of dead weight.

abs

Bench day 1

Flatbench pause press Not sure on reps and %??
Heavy flat/incline dumbell press 4 sets of 8 reps
Dips alt cg bench. 4 sets of 10
Some kind of row 4 sets of 8
biceps

Squat day

Pin/partial squats Starting at 2 pins above parallel. Doing 3 sets of 4 . Dropping a pin each week.
Not sure on weight? 70% of max?
Hyperexstension 3 sets of 10
Db lunges 3 sets of 8
abs

Bench day 2
Flat bench 3 sets of 3 starting at 70% max and increasing 5% each week. So its a 6 week rotation to get to a new max. Every second rotation I do it with chains. Is that a good idea??
heavy Military/dumbell shoulder press 3 sets of 6
Some kind of rear delt exercise 4 sets of 10
Pulldown/chin 4 sets of 10
Chained JM or nosebreakers 3 sets of 10

Every workout is followed by 15-20 minutes of HIIT cardio on the stairmaster.

[Kärnfysikern]

bump for superdoc and everyone else

[Kärnfysikern]

bump

[Kärnfysikern]

anyone