[quote]dekd wrote:
Awesome; I really appreciate all the feedback.
[quote]VTTrainer wrote:
Ummmm… x2 for what LMercury said.
but… I think you need more variety between days that you pick the same exercises (duh)
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Yeah, you’re probably right. I liked the idea of slightly higher frequency - hitting the same muscle groups twice per week, but I should at least vary the exercises.
[quote]VTTrainer wrote:
Facepulls are awesome (1 of my favorite exercises), but dump the second one and hit the rear delts SOMEWHERE, very directly. While you’re at it, do like Jim does and add 100 band pull aparts each day, this is great for injury prevention/yoke.
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What do you think a good rear delt exercise would be? I experimented with rear delt flyes at one point, but they never felt quite right so after reading the Bill Hartman/Mike Robertson article on shoulder pre-hab, I moved exclusively to facepulls (I definitely feel these in the rear delts).
Do you do band pull aparts mostly/all in the horizontal plane or also in the vertical plane? All I have is a pink EFS mini-band, but if I’m doing 100 reps I presume that will provide enough resistance.
[quote]VTTrainer wrote:
Why weighted chins and pulldowns? I don’t follow that thought process. Add some rowing, of any kind.
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Weighted chins because they’re awesome and help balance the pressing. Pulldowns as assistance because I find it much easier to specifically recruit my lats & scapulae (whatever the attached muscles are called). I am doing rows on the bench day.
[quote]VTTrainer wrote:
I’d do 2-arm DB presses on both exercises, but that’s me.
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Yeah, I tried the 1-arm DB Bench today and have mixed feelings. It sounded better on paper I think. I’ll try it a few more times but will probably end up doing a 2-arm DB Bench.
[quote]VTTrainer wrote:
And def drop the second trap bar shrugs, pick anything else, anything, get some variety in that program.
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Reluctant to slow down the yoke development :-), but roger that.
[quote]VTTrainer wrote:
Planks are cool I guess [how are you not bored to tears with this current exercise plan?, props to you if you aren’t]. Once again, I’d drop the second one and do something like hanging leg raises.
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I’m rehabbing a back injury and need more isometric core strength so I’m going to stick with the weighted planks I think.
[quote]florelius wrote:
Maybe this could work:
5,3,1 deads + upperback and rear delts.
deads: 5,3,1.
widegrip row variation: 3-5 x 8-12.
shrug variation: 3-5 x 8-12.
rear raises or facepulls: 3-5 x 8-12.
5,3,1 bench + chest, shoulders, triceps
bench: 5,3,1.
db bench variation: 3-5 x 8-12.
1 arm OHpress: 3-5 x 8-12.
dip variation or tricep extension variation: 3-5 x 8-12.
5,3,1 chins + lats and biceps.
chins: 5,3,1.
chins/pulldowns: 3-5 x 8-12.
lat row: 3-5 x 8-12.
bicepcurl/hammercurl: 3-5 x 8-12.
5,3,1 squat + legs.
squat: 5,3,1.
squat/legpress variation: 3-5 x 8-12.
lunges/single leg squat variation: 3-5 x 8-12.
rdl/good morning/back raises/ghr: 3-5 x 8-12.
Abs can be done every session.
Just a suggestion from a guy who is weak as shit, but who used to be anal about creating balanced splits for himself, so this might be atleast balanced.[/quote]
Hm, I like this. I was originally thinking of trying to hit the same muscle groups 2x/week, but given that I’m an intensity addict and tend to go balls out on everything, maybe a bodybuilding style split (never done one) like this would work better. Only thing is that I’d also want to add low back work (Good Mornings/RDLs) on Deadlift day as I really need to strengthen my back.
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My forum skills are lacking so I will reply via bullets haha
-for rear delts I like the hang and swing that john meadows does, its a personal favorite of many of my friends that needed a nice rear delt exercise.
I have yet to read the article that you’re talking about, maybe you could supply a link?
-you can do the pull aparts in the vertical plane, but that would just be for “lat activation”, so stick to the horizontal version
-weighted chin DO NOT balance out the bench, they make it worse if you have shoulder problems. Lats are internal rotators and weighted chins would be the last thing I would add for someone who has shoulder issues, especially in a max effort type setting that you’ll be doing.You would be better off doing a max effort row instead.
-you wont be as restricted with the weight if you perform the 2 arm version for pressing. I would rather hit the chest hard with 2 'bells, unless of course it wreaks havoc on your shoulders.
-I didn’t mean stop the trap work, just pick a different exercise, be it dumbbells, bar or even cables, just dont repeat the exercise 2 times per week (this advise is just for accessories, and that doesn’t always apply either, but you don’t need to practice your trap bar shrugs for technique, hope that explains it)
-fair enough on the planks. I would add in pallof presses for sure then. I’d actually like to see pallof presses than weighted planks. Unless you are awesome at planks the weighted version may be too strenuous so I would just consider pallof presses or bw planks (of course I don’t know what your plank form looks like)
Shoot the questions if you have any more, I’ll try and help. Good luck!
