jtg you’re making some nice progression on squats there…seems like just yesterday you were struggling to squat 130 kg for a single.
Yeah xb it’s an AR15. The way my uncle advised me was that considering the pending assault weapons ban, I might not be able to buy one of these once I get back from boot camp. And I might as well start off with something good, so I won’t want to exchange later on (when it may not be an option).
I don’t think I’m gonna work shoulders today… too much pressing involved and at the risk of having a half-assed workout, I’d rather get some shit done and rest. So I’ll just be pounding down the food today and hoping for a speedy return to normal.
Getting strong guys!
[quote]bugeishaAD wrote:
I don’t think I’m gonna work shoulders today… too much pressing involved and at the risk of having a half-assed workout, I’d rather get some shit done and rest. So I’ll just be pounding down the food today and hoping for a speedy return to normal.
Getting strong guys![/quote]
Mh, know any good doc who lifts weights himself (or treats lots of competitive weightlifters/plers/etc)?
[quote]hungry4more wrote:
jtg you’re making some nice progression on squats there…seems like just yesterday you were struggling to squat 130 kg for a single.
[/quote]
when loading the plates onto the bar i remembered the time sometime in the first 3 months of this year when i squatted 125kg and almost passed out. 180kg is in arms reach and I reckon plausible by end of december middle of jan if i dont plateau
Hey guys, my friend/training partner is done with stronglifts 5x5, which I started him on in the beginning of September. I just put together a pretty standard body part split for him:
Day 1: Legs
-Squats
-Leg Press
-Leg Extensions
-Leg Curls
-Seated Calf Raises
Day 2: Chest/Biceps
-Benchpress
-DB Incline Benchpress
-Pec Deck Flys
-Standing Barbell Curls
-Preacher Curls
-Dumbbell Curls
Day 3: Rest
Day 4: Shoulders
-Military Press
-DB Shoulder Press
-Lateral Raises
-Reverse Flys
-Cable Upright Rows
-Machine Shrugs
Day 5: Back/Triceps
-Deadlifts
-Barbell Rows
-Rack Chins(He can’t do many normal chins yet)
-Close Grip Smith Bench
-PJR Pullovers
-Tricep Pressdowns
Day 6: Rest
Day 7: Rest
Anything I should change/remove/add? His goal is basically just hypertrophy for now.
[quote]Vegg wrote:
Hey guys, my friend/training partner is done with stronglifts 5x5, which I started him on in the beginning of September. I just put together a pretty standard body part split for him:
Day 1: Legs
-Squats
-Leg Press
-Leg Extensions
-Leg Curls
-Seated Calf Raises
Day 2: Chest/Biceps
-Benchpress
-DB Incline Benchpress
-Pec Deck Flys
-Standing Barbell Curls
-Preacher Curls
-Dumbbell Curls
Day 3: Rest
Day 4: Shoulders
-Military Press
-DB Shoulder Press
-Lateral Raises
-Reverse Flys
-Cable Upright Rows
-Machine Shrugs
Day 5: Back/Triceps
-Deadlifts
-Barbell Rows
-Rack Chins(He can’t do many normal chins yet)
-Close Grip Smith Bench
-PJR Pullovers
-Tricep Pressdowns
Day 6: Rest
Day 7: Rest
Anything I should change/remove/add? His goal is basically just hypertrophy for now.[/quote]
I think he would be able to a really BASIC push/pull/legs split.
If you wanna take a look at it just send me a PM.
It’s just progressive overload, always trying to beat the log book and eating for size.
imo looks like too much volume, too many exercises in a day. But that is just me
Hit bench today with my PLifting buddy.
Bench
95x5
135x5
155x3
add 4 board
185x1
205x1
add 2 board
215x1
no board
225x1 PR
Tricep Pushdowns
4x10
Mini band pull aparts
4x10
Well it’s about damn time I got 225! 4 weeks ago when I got 220 that had to of been the slowest rep I’ve ever done. 225 today was slow but not AS slow. I think I could have gone for 230, but I’m pretty pleased. I’m starting another wave of 531 this up coming week for my bench, squat and hang clean. I really like this routine, it’s simple and effective. I’ve hit PR’s on my bench every week for the last month.
I feel like I’m kinda strong now.
Next stop is 315 and 405+ for my squat and dead.
I also went and saw the new James Bond movie last night.
It was good, but it wasn’t Casino Royal.
[quote]xb-C wrote:
I think he would be able to a really BASIC push/pull/legs split.
If you wanna take a look at it just send me a PM.
It’s just progressive overload, always trying to beat the log book and eating for size.
[/quote]
I wanted to switch him to high volume since he just came off stronglifts, and he seems to be responding well so far. In fact, it seems like his progress exploded as soon as he made the switch. 
He also commented that he’s enjoying it more than stronglifts.
I dunno though… I’ll remove some of the unnecessary stuff and make sure he focuses on the big lifts.
Edit: I did a 50 rep set of atg squats with 65lbs for knee rehab today, and damn… my quads are atrophied to shit.
I also got bored and decided to test my military press max. Hit 150lbs with sore shoulders and no music- a 15lb pr.
[quote]Vegg wrote:
Hey guys, my friend/training partner is done with stronglifts 5x5, which I started him on in the beginning of September. I just put together a pretty standard body part split for him:
Day 1: Legs
-Squats
-Leg Press
-Leg Extensions
-Leg Curls
-Seated Calf Raises
[/quote]
3 quad exercises and 1 hamstring exercise?
I’ve personally found flat bench to suck for chest development. I’d swap it for Decline and maybe drop one of the solid bar bicep exercises. Do either the preacher or the standing bb curl, imo he doesn’t need 3 bicep exercises.
Personally I don’t think you need 2 pressing movements and 2 lateral movements. I’d probably do the mil press OR db press, lat raise OR upright row, reverse fly and shrugs.
I personally think trying to do deadlifts and bent BB rows in 1 session is a bit much for the lower back, unless you are doing the BB rows yates style (70 degree body angle, not as bent-over). Maybe try it like this : Rack chin, cable row or yates row, deadlift.
Again I don’t feel he needs that much tricep work, I’d stick with the smith cgbp and the PJR, drop the tricep pressdown.
Day 6: Rest
[quote]
Day 7: Rest
Anything I should change/remove/add? His goal is basically just hypertrophy for now.[/quote]
Well there’s my personal opinions…that’s just what I think would be optimal without totally re-arranging everything lol.
[quote]josh86 wrote:
Vegg wrote:
Hey guys, my friend/training partner is done with stronglifts 5x5, which I started him on in the beginning of September. I just put together a pretty standard body part split for him:
Day 1: Legs
-Squats
-Leg Press
-Leg Extensions
-Leg Curls
-Seated Calf Raises
3 quad exercises and 1 hamstring exercise?
Day 2: Chest/Biceps
-Benchpress
-DB Incline Benchpress
-Pec Deck Flys
-Standing Barbell Curls
-Preacher Curls
-Dumbbell Curls
I’ve personally found flat bench to suck for chest development. I’d swap it for Decline and maybe drop one of the solid bar bicep exercises. Do either the preacher or the standing bb curl, imo he doesn’t need 3 bicep exercises.
Day 3: Rest
Day 4: Shoulders
-Military Press
-DB Shoulder Press
-Lateral Raises
-Reverse Flys
-Cable Upright Rows
-Machine Shrugs
Personally I don’t think you need 2 pressing movements and 2 lateral movements. I’d probably do the mil press OR db press, lat raise OR upright row, reverse fly and shrugs.
Day 5: Back/Triceps
-Deadlifts
-Barbell Rows
-Rack Chins(He can’t do many normal chins yet)
-Close Grip Smith Bench
-PJR Pullovers
-Tricep Pressdowns
I personally think trying to do deadlifts and bent BB rows in 1 session is a bit much for the lower back, unless you are doing the BB rows yates style (70 degree body angle, not as bent-over). Maybe try it like this : Rack chin, cable row or yates row, deadlift.
Again I don’t feel he needs that much tricep work, I’d stick with the smith cgbp and the PJR, drop the tricep pressdown.
Day 6: Rest
Day 7: Rest
Anything I should change/remove/add? His goal is basically just hypertrophy for now.
Well there’s my personal opinions…that’s just what I think would be optimal without totally re-arranging everything lol.[/quote]
Thanks. I actually already removed leg extensions, barbell curls, upright rows, and tricep pressdowns based on the other guy’s advice. I’ll also take out db shoulder press and work something out for back day.
[quote]jtg987 wrote:
imo looks like too much volume, too many exercises in a day. But that is just me[/quote]
And once again the hamstrings are being pretty much overlooked.
At least make him do hamstring leg presses/sumo leg presses.
I’d actually leave the BB curls in and take the DB’s out (easier to progress on bb curls with smaller increments available usually), but not terribly important…
[quote]Cephalic_Carnage wrote:
jtg987 wrote:
imo looks like too much volume, too many exercises in a day. But that is just me
And once again the hamstrings are being pretty much overlooked.
At least make him do hamstring leg presses/sumo leg presses.
[/quote]
Well, the reason for that was that I thought squats and leg press involved both quads and hams. I know my hamstrings are sore after doing them.
But I’ll look into sumo leg presses or another ham exercise.
Thanks.
[quote]Vegg wrote:
Cephalic_Carnage wrote:
jtg987 wrote:
imo looks like too much volume, too many exercises in a day. But that is just me
And once again the hamstrings are being pretty much overlooked.
At least make him do hamstring leg presses/sumo leg presses.
Well, the reason for that was that I thought squats and leg press involved both quads and hams. I know my hamstrings are sore after doing them.
But I’ll look into sumo leg presses or another ham exercise.
Thanks.[/quote]
They do involve the hams (more or less depending on how they’re done) but that is not nearly enough… If necessary, you can always add in/alternate with DB/BB SLDL’s or some such…
Week III
Workout I: Chest, Triceps, Calves
30° Incline BB Press
95x12
140x10
170x8
200x8,7,7
45° Incline DB Press
85²x6,6
DB bench Press
85²x6
DB Flyes
50²x10,10
Reverse-grip Triceps Pressdown
62x10
72x10
Triceps Pressdown
72x8,6+62x4
PRJ pull-over
65x10,10
Standing Calf Raises
142x15
162x12
Took the inclines up by 10 lbs. and was able to complete my targeted rep range. Next week the weight goes up again.
I’m itching to train so bad… Going to destroy legs tomorrow… School is an utter bitch though this week once again so I hope it doesn’t get in the way. I will also likely not work out chest again just to be safe.
Box Squat
200x3
225x3
250x3
RDL off 6" block
135 2x8
155 1x8
Leg Extensions
3 sets x 15-20
Really basic lifting tonight. I like doing those RDL’s elevated like that. I kept the weight pretty light to get a feel for em. I also used a lower box, I measured it and it’s 13.5" tall. So I think I’m hitting depth.
I took a video of my last set, so take a look for yourself.
I also took a video of my last set on the RDL’s.
Friday’s Arms
Smith RGB:
295x8, 4, 3 RP
*better setup this time, didn’t hurt my wrists and didn’t feel it in my shoulders like last week.
EZbar Extension (kinda like a lying skullcrusher but bringing the bar back down behind my head to make it similar to PJR):
115x10, 5, 3 RP
BB Curl:
135x12, 7, 5 RP
Hammer Curl (weight/reps per arm):
70x15, 9, 5 RP
hey fellas, i was out of the state for work all last week so I haven’t trained in over a week. can’t wait to get back in there tonight. I’ll get caught up on the thread sometime today. i’m sure i’ve missed plenty of ghey shit.