Tom's Weightlifting Page

Old routines

In Jan 2001-Feb 2001, I did a 3x3.

See Here for a description.

The short version is the following:

For about 1 month or so do:

• Monday: 5x5 Squat, 6x6-8 bench press, 5x5 deadlift
• Wed: 5x5 Squat, 6x6-8 bench press, 5x5 deadlift
• Friday: 5x5 Squat, 6x6-8 bench press, 5x5 deadlift

Then for a month or so do:

• Monday: 3x3 Squat, 5x4 bench press, 1-2x1 deadlift
• Wed: 3x3 Squat, 1-2x1 bench press, 3x3 deadlift
• Friday: 1-2x1 Squat, 5x4 bench press, 3x3 deadlift

I started this in Jan 2000. Most exercises are in the 6-8 rep range, 3 to 4 sets.

• Mon: Chest, tri's, and abs
  • Dumbbell Bench press
  • Incline bench press
  • dips
  • close grip bench press
  • Various Triceps exercise. Differes from week to week.
  • Various Abs.

• Wed Back and bi's
  • Pullups, various sorts, medium pronate grip, close semi-supinated grip.
  • bent over dumbbell rows (2x90)
  • Power Cleans and/or Hang and Clean (replaces foo foo Lateral raises)
  • Seated DB or BB press
  • deadlifts. (308)
  • Various Bi's -- Chose one or two
    • Barbell curl
    • DB Curl (Happer, Concentration, etc.)
    • Reverse barbell curl
    • Preacher Curl

• Friday --Legs - revised 31 Aug
  • Squats.
  • Reverse hyperextensions.
  • Various leg curls
  • various calfs
  • Sometimes leg press, If I can still stand up.

This routine was done August 24, 1999 to early Jan 2000.

I started this in Aug 24 1999. I will lower the reps and raise the poundage as the semester progresses. There is a possibility that a Sat. routine will be added.

August 24 - Jan 200 Reps on the range 3x10-12, gradually reduced to 4 or 5 x5. I am currently in the process of revising this routine, and will post my new melenium weight routine when I have finalized it.

• Mon: Chest, tri's, and abs
  • Dumbbell Bench press
  • Incline bench press
  • Skullchrusher's
  • dips
  • close grip bench press
  • Various Abs.
• Wed Back and bi's
  • Rotator cuff work.
  • Pullups, various sorts, medium pronate grip, close semi-supinated grip.
  • T-Bar rows (165)
  • bent over dumbbell rows (2x75)
  • deadlifts. (308)
  • Various Bi's -- Chose two
    • Barbell curl
    • DB Curl (Happer, Concentration, etc.)
    • Reverse barbell curl
    • Preacher Curl
• Friday --Legs, Shoulders - revised 31 Aug
  • Squats.
  • good mornings.
  • Various leg curls
  • various calfs
  • Shrugs
  • Seated DB Press
  • Power Cleans and/or Hang and Clean (replaces foo foo Lateral raises)

This is the routine I've done April 99 'till Fall Semester 99:

I started this in mid February 1999, after doing about a month of five fives in January 1999. With some exceptions, as notated, exercises are 4-5 sets of 6-8 reps. Some poundages are given in parentheses.

Note added 1 April: Some revisions have been made. Begining in April I am doing a hypertrophy period with most exercises 3x10 with 30-60 seconds rest. In May this will change to 4x6. Then to 5x3. ..Week off.. Test 1RM's.

• Sunday: Chest and tri's
  • Dumbbell Bench press
  • Incline bench press
  • Skullchrusher's
  • dips
  • close grip bench press
• Monday Back and bi's
  • Pullups, various sorts, medium pronate grip, close semi-supinated grip.
  • T-Bar rows (165)
  • bent over dumbbell rows (2x75)
  • deadlifts. (308)
  • Various Bi's
    • Barbell curl
    • Reverse barbell curl
    • Preacher Curl
• Wed Shoulders, and etc.
  • Seated dumbbell Press
  • Flys of various sorts
  • grip work
  • Rotator cuff work
  • Skull crushers
  • Dips
• Friday --Legs
  • front squats -- 8 sets pyramiding up.
  • good mornings.
  • Various leg curls
  • various calfs

Here is the routine I do now (1 April 99) before I revised it:

• Sunday: Chest and tri's
  • Dumbbell Bench press
  • Incline bench press
  • Power rack lockouts
  • Skullchrusher's
  • dips
  • close grip bench press
• Monday Back and bi's
  • Pullups, various sorts, medium pronate grip, close semi-supinated grip.
  • T-Bar rows (165)
  • bent over dumbbell rows (2x75)
  • deadlifts. (308)
  • Various Bi's
    • Barbell curl
    • Reverse barbell curl
    • Preacher Curl
• Wed Shoulders, and etc.
  • Seated dumbbell Press
  • Flys of various sorts
  • grip work
  • Rotator cuff work
  • Skull crushers
  • Dips
• Friday --Legs
  • squats -- 8 sets pyramiding up.
  • stiff legged deadlifts -- Always low reps for hamstrings (265+)
  • Various leg curls
  • various calfs

Old routine

Here is the routine I did Jan 1999-Mid Feb 1999. I decided to do a month or so of "five fives" -- five rep of five with heavy weights.

• Sunday Chest (barbells) chest and tri's
  • Bench press
  • Incline bench press
  • dips
  • close grip bench press
• Monday Back and bi's
  • barbell rows
  • bent over dunbbell rows
  • deadlifts.
  • shrugs <-- This has been dropped because I could not do shrugs after deadlifts.
  • Various bi's
• Wed Chest (dumbbells) and shoulders
  • Chest Press
  • Flys of various sorts
  • seated press
  • Abs
  • Dips
• Friday --Legs
  • squats
  • stiff legged deadlifts
  • various calfs

Sone older routines ---

Here is a routine that I did before that one -- Sept to Dec 98

• Sunday Chest (dumbells) Shoulders and bi's
  • Dunbell chest press
  • Decline dumbell chest press.
  • Behind the neck press
  • various flys for shoulders
  • pull downs --various
  • Various and sundry bi's exercises
• Monday Back
  • Cable rows
  • seated machine rows.
  • standing one handed dumbell bell rows.
  • shrugs
  • dead lifts
• Wed Chest (barbells) and Tri's
  • Chest Press
  • Incline chest press
  • Flys
  • Pec deck
  • Close grip chest press (a tri's exercise)
  • French press (various versions)
  • Tri's push down
  • Dips
• Friday --Legs
  • seated leg curls
  • squats
  • stiff legged deadlifts
  • various calfs

Here is a routine that I did Summer 98:

• Sat or Sun Chest and Tri's
  • Chest Press
  • Incline chest press
  • decline chest press.
  • Flys
  • Pec deck
  • Close grip chest press (a tri's exercise)
  • French press (various versions)
  • Tri's push down
  • Dips
• Monday Shoulders and bi's
  • Pull ups
  • Behind the neck press
  • various flys for shoulders
  • pull downs --various
  • Various and sundry bi's exercises
• Wed Back
  • Cable rows
  • seated machine rows.
  • standing barbell rows.
  • shrugs
  • stiff legged dead lifts
• Friday --Legs
  • seated leg curls
  • squats
  • deadlifts
  • various calfs

Return to my current routine