Starting new strength routine... whats worked best for you?

[Deltasaurus]

My best lifts at 190lbs standing military new leg drive 210x1
Bench body building form 345x 1
Deadlift hardly any leg drive like an idiot 455x1
Squat ass to grass 315x3


I had great results with 5/3/1 so i might just go back to that...

But id like to know which programs you have had the quickest or best strength gains with?

I have not done starting strength but im not about to do the GOMAD part of it even if i do... I could do half gallon or raw milk a day at best.

Bill Starr 5x5 is out there as well

Westside barbell

German bloc training etc....

Bulgarian method etc...

Please let me know what you think.

I would like to lift 4 days a week but could do more less if its worth it either way.


Goals. squat 315x10 and 405x3
bench 385x1-2 reps would be awesome
miltary 225x3
deadlift 500+
10 muscle ups


Help me out brothers!!! lend me ur thoughts!

[TXFatback]

Not to sound, like a parrot, but Westside is the shit. Louie says his lifters are at 95% strength at all phases. I have done this routine, geared and ungeared, enhanced and unenhanced, and it does it everytime. Just research and read, there is much more to it than the template. That will keep you from stalling.

[robert da strongman]

Want simple? Try 5/3/1 or a Sheiko program

[Ryan Bracewell]

For me the best results have come from Westside/Conjugate style training, but it is very complicated and could take you up to a year to truly understand what your doing

[Rawstrength]

5/3/1 hands down

[Deltasaurus]

ok so looking at louie's im missing some stuff that he likes to use...

I cant really do box squats unless i make a box, im broke and dont have bands... i guess i could use chains though?

I dunno somone wanna lace me up on West side?

The template is just that a basic template... i only wanna lift 4 days not really any more than that

[Deltasaurus]

just looked over west side again and man there really is alot to it like bryan said.... As i want to trust their system and his results are proven over again an again, i do also wanna do it right and understand it...

I like 5/3/1 but for the lifts i want to hit its a very steady increase of strength but slow... Im going to like in the sheiko method now

[Deltasaurus]

on stuff like west side they emphasize on speed

whats the tempo for the negative portion of the bench press?

and squat for that matter

[Deltasaurus]

http://stronglifts.com/madcow/5x5_Program/Linear_5x5.htm

going replace barbell row with dumbell row, and the squat on wed with front squat, one day bench will be speed work one day will be strength.
also do pull ups on monday and bicep tricep on friday

[robert da strongman]

Here is a good video


http://asp.elitefts.net/qa/training-logs.asp?qid=165691&tid=

[Deltasaurus]

http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_vol_9_jim_wendler_talks_big_weight s (http://sherdognet.craveonline.com/index.php#http://www.t-nation.com/free_online_article/most_recent/blood_and_chalk_vol_9_jim_wendler_talks_big_weight s)

[Deltasaurus]

reading its only for beginners i might do the reg 5/3/1
with squats and front squat as assistance on deadlift day