Create me a workout at the GYM please! - Page 5

Originally Posted by ZackyBoy

3% is difficult to maintain for more than a couple hours after severely depleting fluids. You're 1.5% above that? Bodybuilders walk on stage at 5-6%. You're below that? Yeah alright cool man.



No actually. 5/3/1 is the work set. Jim Wendler also suggests a 10% deload from your real rep-max to account for bullshit bouncing, depth lacking, etc etc. Also the last set of the wave can be done all-out to attempt to get rep goals as well as strength. Add 10lbs to leg and 5 to upper workouts until you stall then restart at new maxes. Example of my 5/3/1 setup for squat day would be:

505 - 10% = 455

So during week three I would be doing:

Warmup:
135 x 10
225 x 5
305 x 5

Then 5/3/1 worksets:

340 x 5
390 x 3
430 x 1+5 (the +5 is the all out-rep max goal)




Boring but big is an accessory setup that was created to be worked with 5/3/1 but can really be done with anything. Another example of my full workout with Boring But Big:

Squat 5/3/1

340 x 5
390 x 3
430 x 1+5

Squat boring but big, 5x10@50% of the 1 rep max.

250 x 10 reps, 5 sets.

Then another accessory exercise done with a similar parameter. 5 x 10-20. Doesn't have to be 50%, but should be close, and should be an accessory that works with the focus of the day.

Originally Posted by dmash1080

Ok I get it now, yeah I like that. Not too shabby at all.

and yeah, 4.5% is ridiculous. I don't give a fuck what your 'physiologist' told you. Until you hop in a bathtub and give me a printout of a REAL bodyfat measure..I call bullshit.

Originally Posted by ZackyBoy

3% is difficult to maintain for more than a couple hours after severely depleting fluids. You're 1.5% above that? Bodybuilders walk on stage at 5-6%. You're below that? Yeah alright cool man.



No actually. 5/3/1 is the work set. Jim Wendler also suggests a 10% deload from your real rep-max to account for bullshit bouncing, depth lacking, etc etc. Also the last set of the wave can be done all-out to attempt to get rep goals as well as strength. Add 10lbs to leg and 5 to upper workouts until you stall then restart at new maxes. Example of my 5/3/1 setup for squat day would be:

505 - 10% = 455

So during week three I would be doing:

Warmup:
135 x 10
225 x 5
305 x 5

Then 5/3/1 worksets:

340 x 5
390 x 3
430 x 1+5 (the +5 is the all out-rep max goal)




Boring but big is an accessory setup that was created to be worked with 5/3/1 but can really be done with anything. Another example of my full workout with Boring But Big:

Squat 5/3/1

340 x 5
390 x 3
430 x 1+5

Squat boring but big, 5x10@50% of the 1 rep max.

250 x 10 reps, 5 sets.

Then another accessory exercise done with a similar parameter. 5 x 10-20. Doesn't have to be 50%, but should be close, and should be an accessory that works with the focus of the day.


But you could do whatever you wanted, like

Bench

200 x 5
245 x 5
265 x 5
285 x 5

150 x 10
150 x 10
150 x 10
150 x 10
150 x 10

Close grip bench

135 x 15
135 x 15
135 x 15

Originally Posted by BPerm

This is just a very generic chest and back work out since you will be more focused on Legs for "hops."

All of the sets make sure you move up weight every next set.

Monday & Thursday - Chest and Arms:

Bench Press - 3 sets - 12-10-8 Alternate every two weeks between Dumbbells and Barbell.
Flat Fly's - 4 sets - 12-12-10-8 Alternate every two weeks between Dumbbells and Cables.
Incline Bench Press - 3 sets - 12-10-8 once again alternate.
Decline Bench Press - 3 sets - 10-10-10 alternate again.
Incline Fly's - 4 sets - 12-12-10-8
Decline Fly's - 4 sets - 12-12-10-8
Push ups - I don't know your strength level but I do - 4 sets of 60 straight then a max out.
Bench dips - I do 4 sets of 20 with weight

Make sure the rest period is about a minute between each set.

Bent bar curls - 12-10-8-6
Straight bar curls - 12-10-8-6
Hammer curls - 12-12-10-8
Single arm iso curls Heavy - 8-6-4
Single arm iso curls Light - 15-12-10-Max
Tricep Cable pull downs using the rope- 10-10-8-6
Skull Crushers - 10-8-6
Single Arm pull downs - 8-6-6-max


Tuesday & Friday - Back and Shoulders:

T-Bar Rows - 10-8-6-6
Lat Pull downs -12-10-8-6
Lat Pull downs using rope - 10-8-6
Single arm rows - 10-8-6-6
Lower Back raisers(I don't know the name) - 12-10-10-8
Arnold Press - 10-8-6
Military Press - 10-8-6
Pull ups - 20-20-20-max or what ever you feel comfortable doing
Dumbbell raises - 10-8-6

Wednesday & Saturday - Legs and Core:

Squats - 10-8-6-4
Leg Press - 10-8-6
Cleans & Jerk (really helps with explosiveness) - 10-8-8-6
Box Jump - 15-15-12-10
Sprints- you determine that
Up downs (make sure you are lifting your legs up fast to get your feet quicker) - you determine length
Calf raises - 20-15-15-10
Cherry pickers - 20-20-20
Leg raisers - 12-12-12
Flutter kicks - 4 sets of 1 minute (when your core becomes stronger raise your back off of the ground while doing these)
Bicycle crunches - 20-20-20-20

This is a rather long work out but it does a good job and focuses on the muscle groups.
Throw in some more machine exercises and you should be on your way to your goal in no time.

Originally Posted by justpflo

What would be a good work out for me? I am trying to become more athletic for basketball (explosive, stronger and quicker and some hops)

Originally Posted by ten ton sour

Does anyone else think 5/3/1 may be taking it too slow for someone who's just starting out? I mean, if your squat max is 135 because you've been squatting for all of two weeks, what's the point of crunching percentages and deloading every fourth week?

Don't get me wrong, 5/3/1 is a good program (and I've had good results using the percentage templates) but it doesn't seem the most appropriate routine for someone with zero experience with serious lifting.

Originally Posted by Grayland

The OP is asking for a routine to help him become better at sports and people here are recommending BB routines and other ways to get huuuuge. Does that make any sense? Having a certain amount of strength is going to help with any sport, but does being huge make one better at sports? Other than posing and lifting heavy weight, do you really think there is any sport that Ronnie Coleman is going to beat Adrian Peterson at? Baseball, basketball, tennis, golf, anything?

Originally Posted by thekunk07

i would think any program based upon explosiveness would work for bball.