I am sorry but this set up screams injury imo. Going from OHP to chins is exactly how I fucked my left shoulder.
It may actually work if it is a full body routine where you mix pushing with lower body hamstring and glute exercices and pulling with quads.
Also I do not like OHP and bench on the same day. And 4 hard days with compounds with 2 conditioning days… I used to do soccer and boxing with lifting 4 days per week… besides breaking my CNS, sleep and hating the gym I also gained nothing.
I’ve been super setting ohp with pull ups/chins for years and my shoulders have never been healthier. It’s very common to combine the two.
I’m a savage lol
Plenty of good ideas on this thread! I have some problem fully activating them and my lower back ends up taking some weight so I’m gonna incorporate that for squats and deads
You’ll be thrilled that you don’t have to do this program then.
I actually did the DL and Bench work outs with a couple of tweaks to my needs.
The bench one were with just 3 work sets with lat pull downs of 2 sets and 3 sets of chins x 5 reps my max. And instead of push ups I did cross overs.
The DL one I had 1 work set and and two heavy warm ups. Supper setted with crunches instead of hanging leg rises as my grip would tire if I mix both. And last supper set was lunges, lat rises and hip trusts.
The routine is good and intensive. I like it as it leaves you breathless. Saves time in the gym and there are lots of positives. Average finish time was about 42 mins without the warm up.
Awesome man! Great you made the changes needed for you! The program is more of a template than a hard set in stone one.
It will definitely leave your breathless, but your body will adapt over the weeks. Probably takes most people 2-6 weeks to full adjust and then you’ll REALLY see progress start to sky rocket!
Hey man quick question about the 90 second breaks between sets. There are also 90 seconds of rest between different exercises correct?
ie:
Bench 5x6
SS Row 5x8
90 seconds rest
Landmine press 4x12
Pendlay row 4x12
The only reason I ask is I’m not able to keep the rest time to 90 seconds between different exercises. With my limited equipment I seem to take a bit longer, usually 2-3 minutes depending on what I have to move around. I just move the equipment, change weights take a couple deep breaths and get into the next part of the program.
To be honest I really like the breathless side effect. I am trying to lose some fat and burning extra calories and the cardiovacular benefit are something I am looking forward to. It is actually the main reason I opted to run the program. Sure I will get used to it. But some extra ccal lost is a plus.
By the way I did the OHP work out and it was great. I started with rows for 12 reps and then picking up the barbel for ohp felt bad ass. I dont know the movement name in English but felt great haha.
I’m in the same boat. It always takes me a couple minutes to move stuff around and re-check the log for what weight and reps I’m planning to use.
I’m hoping it falls under the “do what you can” category. If we hustle through the setup and just try keep that break as short as possible, I suspect we are doing the best we can, and should see results if we stay consistent. That being said I’m about the weakest and least experienced lifter on this site so my opinion comes with a grain of salt.
Honestly though that little break after the deadlift or squat is my best friend.
Na man LOL.
It’s only 90s between the superset breaks
Bench x6
Row x8
90s rest
Bench x6
Row x8
90s rest…
Then just go onto the next exercise superset. It usually takes me 2-5 minutes between supersets because you gotta setup equipment. Remember you are not trying to RUSH through the entire workout. You are just keeping rest periods shorts for the super sets that’s all.
OHP + Rows are my favorite super set next to Deadlift + Hanging Leg Raises.
Exactly that’s all it is. It’s not set in stone lol. You are not trying to rush through the entire workout. It’s still quality over quantity!
Damn!!! I’ve been doing setup then straight to the next lift. It usually takes me around 2-3 minutes for setup and shit, so I figured that’d be enough. Maybe I’ll start doing setup, 30-60 second rest to next set of exercises.
Doing that isn’t exactly a bad thing, it just gives a different training effect.
Phew! It will be nice to have some oxygen in my brain for that third superset.
Do you mean over the 5 sets try to hit 50 reps?
Is this meant to be 4 or 5 sets?
Nope just get the 50 reps in. If you start off by doing 10 sets of 5, try to work towards 5 sets of 10.
DB Press - 4 sets
Rows - 5 sets
So, is this how it should be?
DB press
Rows
Rest
DB press
Rows
Rest
DB press
Rows
Rest
DB press
Rows
Rest
Rows
Rest