So could anyone spare a comment?
The problem with the original GSLP Powerbuilding is that it has you benching, pressing AND squatting all in the same day and I'm not sure I want that even though it's only 2 sets per exercise. I'm also interested in the 6-8 rep range instead of the 5 reps in GSLP. But if the above routine is no good, then I'll just stick with regular GSLP after my cut is over.
Hmm, I was also reading about Westside for Skinny Bastards program and it looks interesting for bulking.
This is what I was able to piece together after reading a couple of sources about the program, though the lifts are rotated in and out when you plateau:
I see no problem with either one of those. Just be sure to know when too much is too much and if you feel your CNS is starting to break down, time for rest.
I'd also like to hear responses to this. I'm thinking planks, hanging leg raises, ab roller...not sure what to do beyond that. I don't like reverse or weighted crunches because they put too much strain on my lower back.
lol.
My plan for the next few months:
Start a deadlift specific program. This means legs are on the backburner. Little to no squatting depending on how I feel. And even if I do decide to squat, not trying to break any PRs. Pure maintenance mode. Prolly do some RDLs or Good Mornings.
Same goes with bench and ohp. Maintenance mode. Maybe just do 5/3/1 but not go for max reps. Just hit the minimum.
Traps, back, arms, core, calves, hip flexor are what I am focusing on. Try to hit them 2-3 times a week. High reps, heavy weight.
Here is my proposed plan:
Magnusson-Ortmayer Deadlift Routine
week 1
warm up
4x4 at 70%
2x2 at 80%
back to 70%- try to get 10 but if you do 8 or more you go up 10 lbs next week ( I usually waited until after the 2nd week before going up. You'll see why)
week 2
warm up
4x4 at 70%
2 reps at 80%
2 reps at 90%
8+ reps at 70%
If you get all the reps then go up 10 lbs. If you don't then repeat.
week3
warm up
4x4 at 70% +10
2 at 80% +10
2 at 90% +10
8+ with 70% +10
week 4
rest, replace with squats
link to google docs spreadlist
OHP, Bench, Squats will be 5/3/1 based in the sense that I will hit the minimum reps. If I feel that I can do more, I will. That being said, the goal for me is increased deadlifts so if that means, I have to cut back on something, I will.
Monday
OHP - 5/3/1
Various trap movement(s)
Bicep and tricep movements (heavy)
Pullups
Tuesday
Squats - 5/3/1
Snatch grip deadlifts
Various core exercises
Various calf exercises
Thursday
Flat Bench - 5/3/1
DB Incline bench
Rowing exercise(s)/Pullups
Bicep and tricep movements (light)
Saturday
Magnusson-Ortmayer Deadlift Routine
RDL/Good Mornings (light)
T-Bar Deadlifts (optional)
Various trap exercise(s)
Various core exercises
Various calf exercises
core exercise will consist of: hanging leg raises, decline situps, cable crunches, side bends (I am open to more/better ideas though. I'm not too sure what is worth doing or what is shit)
Will adjust as necessary. Just looking at this, I might be trying to overshoot what I am capable of but I want to try to see how far I can get. I know what my body can and cannot handle.
Man Mode baby. Hiroshi Tanahashi go!
