[quote]ALKoHoLiK wrote:
300andabove wrote:
Ghey you just want a bit of my name so you can sort of call me brother but talk to Alcoholic.
NO WAY !
Aww come on brother, join the club
[/quote]
I’d rather kiss a girl who is just after smoking (UGH) than call some faceless guy on the internet “brother” especially when he isn’t !
[quote]Cephalic_Carnage wrote:
Undertow wrote:
CC.
I’m thinking of starting a new routine which goes like
1.Shoulders Bis Hmmm, bis after shoulders could prove troublesome… If you end up irritating your bicep tendon at the shoulder joint from your delt work (or any kind of pressing), then you’ll feel uncomfortable during bicep work and it’s going to hold you back far more than doing bis after back.
I was just thinking of a way to split it up without having my bis fried by the time I go to into them but you’d know about that more than me.
2.Legs
3.Chest Tris
4.Back Traps
and a GPP day somewhere.
I’m not sure how many total reps The body doesn’t count reps, even though some smart-ass author seems to think so 
I’ve grown just fine from doing only 12-15 total reps under working weight spread over 2 exercises per bodypart, once a week… And I’ve grown just fine from doing more reps, or more frequency, or whatever. You don’t have to do 25 or whatever number someone invented. I should be doing for each body part though, or how many exercises to include. I’m thinking maybe no more than 4-6 exercises in 1 workout depending on the set and rep schemes.
Any advise? I was just wondering because I’m not use to splits.
I can incline 265 for 5
Can squat 405 sets of 3 below parallel
pullups I can do a set of 5 with 90 pounds
Post up some other numbers. Some form of curl + overhead press, deadlift or rack pull and/or row (free-weight, since cable stations are all different)
I’ll see where I’m at with those tomorrow. What type of row? Should the deadlift be without straps?
Do you want to train 4 days per week?
4 is fine, Ive got time for 6. I’d want one day as a GPP though but that doesn’t really needa be counted as a training day.
Do you have certain weak areas you want to bring up?
Nothing in particular, if I can get some pics I’m sure someone will find some weak areas haha.
If you’re not used to splits, you could also try, for example, the 2-way split over 4 days which I posted above…
And if 2 leg “days” are too much for you, we can make that one actual leg day and 4 upper body days split between chest/delts/tris and back/bis or so, many options.
My standard 4-way with 1/week/bodypart frequency is still:
[/quote]
I’ve currently been doing a 2 way split with 2 leg days and 2 upperbody days for the last maybe, 8 weeks or so. The 2 day of legs has been fine so far.
[quote]300andabove wrote:
I’d rather kiss a girl who is just after smoking (UGH) than call some faceless guy on the internet “brother” especially when he isn’t ![/quote]
…well I have a sister that is half British, so you and I are family. Also, I have my face on the internet on this site. See, half way there
[quote]300andabove wrote:
ALKoHoLiK wrote:
300andabove wrote:
Ghey you just want a bit of my name so you can sort of call me brother but talk to Alcoholic.
NO WAY !
Aww come on brother, join the club
I’d rather kiss a girl who is just after smoking (UGH) than call some faceless guy on the internet “brother” especially when he isn’t ![/quote]
Well, you don’t have to.
And come on, you’d lick out an ash-tray rather than calling someone “brother”? You weirdo…
[quote]ALKoHoLiK wrote:
300andabove wrote:
I’d rather kiss a girl who is just after smoking (UGH) than call some faceless guy on the internet “brother” especially when he isn’t !
…well I have a sister that is half British, so you and I are family. Also, I have my face on the internet on this site. See, half way there[/quote]
Does that mean that 300andabove can kiss you now?
Finally. He’s been waiting for that, it seems.
[quote]Undertow wrote:
Cephalic_Carnage wrote:
Undertow wrote:
CC.
I’m thinking of starting a new routine which goes like
1.Shoulders Bis Hmmm, bis after shoulders could prove troublesome… If you end up irritating your bicep tendon at the shoulder joint from your delt work (or any kind of pressing), then you’ll feel uncomfortable during bicep work and it’s going to hold you back far more than doing bis after back.
I was just thinking of a way to split it up without having my bis fried by the time I go to into them but you’d know about that more than me. [/quote] One way to go about it would be:
put bi/brachialis/forearm exercises on lower body day before you lower work. On deadlift day (if you have one), you might want to do them after deads though. [quote]
2.Legs
3.Chest Tris
4.Back Traps
and a GPP day somewhere.
I’m not sure how many total reps The body doesn’t count reps, even though some smart-ass author seems to think so
I’ve grown just fine from doing only 12-15 total reps under working weight spread over 2 exercises per bodypart, once a week… And I’ve grown just fine from doing more reps, or more frequency, or whatever. You don’t have to do 25 or whatever number someone invented. I should be doing for each body part though, or how many exercises to include. I’m thinking maybe no more than 4-6 exercises in 1 workout depending on the set and rep schemes.
Any advise? I was just wondering because I’m not use to splits.
I can incline 265 for 5
Can squat 405 sets of 3 below parallel
pullups I can do a set of 5 with 90 pounds
Post up some other numbers. Some form of curl + overhead press, deadlift or rack pull and/or row (free-weight, since cable stations are all different)
I’ll see where I’m at with those tomorrow. What type of row?[/quote] BO, kroc, yates,… [quote] Should the deadlift be without straps? [/quote] Straps or no straps, whatever you want. [quote]
Do you want to train 4 days per week?
4 is fine, Ive got time for 6. I’d want one day as a GPP though but that doesn’t really needa be counted as a training day.[/quote] What are you doing on gpp day? [quote]
Do you have certain weak areas you want to bring up?
Nothing in particular, if I can get some pics I’m sure someone will find some weak areas haha.[/quote] Ok, standard approach then. [quote]
If you’re not used to splits, you could also try, for example, the 2-way split over 4 days which I posted above…
And if 2 leg “days” are too much for you, we can make that one actual leg day and 4 upper body days split between chest/delts/tris and back/bis or so, many options.
My standard 4-way with 1/week/bodypart frequency is still:
I’ve currently been doing a 2 way split with 2 leg days and 2 upperbody days for the last maybe, 8 weeks or so. The 2 day of legs has been fine so far.
[/quote]
How come you want to change it ?
Ceph, I got a quick question. Is CGP a lot better than reverse grip press?
[quote]ALKoHoLiK wrote:
Ceph, I got a quick question. Is CGP a lot better than reverse grip press?[/quote]
If we’re talking wide reverse-grip smith press with that thumb+index finger grip and pressing against the smith towards the feet as well as up as done by DC trainees, then no…
I wouldn’t call the free-weight CGP better… It allows for more weight ultimately (unless you use a very narrow grip), but it doesn’t do as much for the long head and you got to do it first in the session or you’ll have trouble with stabilizing the weight etc…
For a 2 way over 4 days using
day 1) chest, back, delts, day 2) tris, bis, legs
what about something like this
Day 1
-Bench press (8-10 reps + 2 heavier sets)
-Pull Up (2x 8-10 donâ??t know if I can get that much rep on the second set, but I used to do pull up after row so may be Iâ??m stronger than I think)
-Incline DB press (8-10 + 2 heavier sets; is it too much?)
-BB row (8-10 reps + 2 heavier sets)
-Seated Military press (8-10 reps + 2 heavier sets)
Day 2
Day 3
Off
Day 4
Day 5
Day 6 and 7
Off
I will try to alternate between exercice so on day 1 it would be:
bench press
90-120s rest,
pull up,
rest 90-120s,
bench… This should give me enough rest between to sets of same exercice.
It may be too much work overall on some muscle group as I guess 8-10reps + 2 heavier set will be harder to recover from that what I use to do. Waiting for your comments, your help is appreciate.
Undertow wrote:
Cephalic_Carnage wrote:
Undertow wrote:
CC.
I’m thinking of starting a new routine which goes like
1.Shoulders Bis Hmmm, bis after shoulders could prove troublesome… If you end up irritating your bicep tendon at the shoulder joint from your delt work (or any kind of pressing), then you’ll feel uncomfortable during bicep work and it’s going to hold you back far more than doing bis after back.
I was just thinking of a way to split it up without having my bis fried by the time I go to into them but you’d know about that more than me. One way to go about it would be:
put bi/brachialis/forearm exercises on lower body day before you lower work. On deadlift day (if you have one), you might want to do them after deads though.
2.Legs
3.Chest Tris
4.Back Traps
and a GPP day somewhere.
I’m not sure how many total reps The body doesn’t count reps, even though some smart-ass author seems to think so
I’ve grown just fine from doing only 12-15 total reps under working weight spread over 2 exercises per bodypart, once a week… And I’ve grown just fine from doing more reps, or more frequency, or whatever. You don’t have to do 25 or whatever number someone invented. I should be doing for each body part though, or how many exercises to include. I’m thinking maybe no more than 4-6 exercises in 1 workout depending on the set and rep schemes.
Any advise? I was just wondering because I’m not use to splits.
I can incline 265 for 5
Can squat 405 sets of 3 below parallel
pullups I can do a set of 5 with 90 pounds
Post up some other numbers. Some form of curl + overhead press, deadlift or rack pull and/or row (free-weight, since cable stations are all different)
I’ll see where I’m at with those tomorrow. What type of row? BO, kroc, yates,… Should the deadlift be without straps? Straps or no straps, whatever you want.
Do you want to train 4 days per week?
4 is fine, Ive got time for 6. I’d want one day as a GPP though but that doesn’t really needa be counted as a training day. What are you doing on gpp day?
Do you have certain weak areas you want to bring up?
Nothing in particular, if I can get some pics I’m sure someone will find some weak areas haha. Ok, standard approach then.
If you’re not used to splits, you could also try, for example, the 2-way split over 4 days which I posted above…
And if 2 leg “days” are too much for you, we can make that one actual leg day and 4 upper body days split between chest/delts/tris and back/bis or so, many options.
My standard 4-way with 1/week/bodypart frequency is still:
I’ve currently been doing a 2 way split with 2 leg days and 2 upperbody days for the last maybe, 8 weeks or so. The 2 day of legs has been fine so far.
How come you want to change it ?
Hey CC
I’m showing my friend how to squat and when he goes ATG, his lower back rounds a lot. Is this due to poor flexibility and mobility in the hips? Weak glutes? Any ideas?
Thanks for your time.
[quote]joebassin wrote:
For a 2 way over 4 days using
day 1) chest, back, delts, day 2) tris, bis, legs
what about something like this
Day 1
-Bench press (8-10 reps + 2 heavier sets)
-Pull Up (2x 8-10 donâ??t know if I can get that much rep on the second set, but I used to do pull up after row so may be Iâ??m stronger than I think)
-Incline DB press (8-10 + 2 heavier sets; is it too much?) [/quote] You’ll have to find out yourself, actually
But I’d suggest not doing more than 1 exercise per muscle group with that 3 set protocol. If you have a second exercise for that muscle-group, do it as 1 top set or 2 sets in a higher rep range or so. [quote]
-BB row (8-10 reps + 2 heavier sets)
-Seated Military press (8-10 reps + 2 heavier sets)
Day 2
Day 3
Off
Day 4
Day 5
Day 6 and 7
Off
I will try to alternate between exercice so on day 1 it would be:
bench press
90-120s rest, [/quote] I wouldn’t do that, honestly… In the words of Markus Rühl: “Huffing and puffing around the gym doesn’t help you get stronger.”
Besides, you want 4-5 mins of rest between your second to last and last set of the 3 work-set exercises.
Another thing: Don’t do the same exercise on Upper/lower a as you do on Upper/lower B with the same set/rep scheme… You’re going to stall early that way.
Either vary the rep scheme and/or the exercises.
I.e. Bench on A day (3 consecutively heavier work sets), low-incline bench on b-day (one top set or 3 consecutively heavier, your call. If you do a second chest exercise each time, then do that second exercise for a set of 10-15 perhaps… )
[quote]yvanehtnioj wrote:
Hey CC
I’m showing my friend how to squat and when he goes ATG, his lower back rounds a lot. Is this due to poor flexibility and mobility in the hips? Weak glutes? Any ideas?
Thanks for your time.[/quote]
Can be multiple things. Need a video.
In any event, do you guys have a medicine or bosu ball available?
[quote]Undertow wrote:
Anything from body weight circuits to sled dragging to complexes[/quote] Sled dragging. farmers walk, kb work etc should be ok, but I dunno about those complexes. Depends on what exactly you’re doing there.
We can set up your routine so that it’s a 4-way split similar with enough energy left in the tank to do GPP on saturday or so. Will perhaps not be the fastest way to 300, but that hardly matters… A 2-way may be a tad much, on the other hand.[quote] . KB here and there as well.
Do you have certain weak areas you want to bring up?
Nothing in particular, if I can get some pics I’m sure someone will find some weak areas haha. Ok, standard approach then.
If you’re not used to splits, you could also try, for example, the 2-way split over 4 days which I posted above…
And if 2 leg “days” are too much for you, we can make that one actual leg day and 4 upper body days split between chest/delts/tris and back/bis or so, many options.
My standard 4-way with 1/week/bodypart frequency is still:
I’ve currently been doing a 2 way split with 2 leg days and 2 upperbody days for the last maybe, 8 weeks or so. The 2 day of legs has been fine so far.
How come you want to change it ?
I’m thinking of going to a 5 day program or adding frequency by making the 4 week split I showed you rotate so instead of 3 days off, its 2 and the day I start lifting would change.
Also the exercises have been the same on those two days. I think I might benefit from more exercises.
Its been
squat
deadlift
goodmorning or leg curls and static lunges or lunges
incline
pullups
dips and chest supported 1 armed rows
[/quote]
If that routine has worked well for you, just add another layer of exercises…
1A
Squat
Deadlift
2A
Incline
Pullups
Dips
Chest-supported 1-arm rows
1B
Leg Press (or front-squat)
Good morning
2B
CGP,PL setup, elbows tucked at the bottom (grip as wide as necessary)
Rack Chins
Low-Incline DB Presses
Kroc Rows or Yates Rows
You know, something like that… though I don’t think I could survive such a routine for long…
[quote]Cephalic_Carnage wrote:
yvanehtnioj wrote:
Hey CC
I’m showing my friend how to squat and when he goes ATG, his lower back rounds a lot. Is this due to poor flexibility and mobility in the hips? Weak glutes? Any ideas?
Thanks for your time.
Can be multiple things. Need a video.
In any event, do you guys have a medicine or bosu ball available? [/quote]
Yes, both are available. What will a bosu ball show though?
Carnage, do you think I could send you my routine via pm and get some critique?
Have some questions about the negatives and 5 day cycle volume…
[quote]Cephalic_Carnage wrote:
joebassin wrote:
For a 2 way over 4 days using
day 1) chest, back, delts, day 2) tris, bis, legs
what about something like this
Day 1
-Bench press (8-10 reps + 2 heavier sets)
-Pull Up (2x 8-10 don�??�?�¢??t know if I can get that much rep on the second set, but I used to do pull up after row so may be I�??�?�¢??m stronger than I think)
-Incline DB press (8-10 + 2 heavier sets; is it too much?) You’ll have to find out yourself, actually
But I’d suggest not doing more than 1 exercise per muscle group with that 3 set protocol. If you have a second exercise for that muscle-group, do it as 1 top set or 2 sets in a higher rep range or so.
-BB row (8-10 reps + 2 heavier sets)
-Seated Military press (8-10 reps + 2 heavier sets)
Day 2
Day 3
Off
Day 4
Day 5
Day 6 and 7
Off
I will try to alternate between exercice so on day 1 it would be:
bench press
90-120s rest, I wouldn’t do that, honestly… In the words of Markus RÃ???Ã??Ã?¼hl: “Huffing and puffing around the gym doesn’t help you get stronger.”
Besides, you want 4-5 mins of rest between your second to last and last set of the 3 work-set exercises.
Another thing: Don’t do the same exercise on Upper/lower a as you do on Upper/lower B with the same set/rep scheme… You’re going to stall early that way.
Either vary the rep scheme and/or the exercises.
I.e. Bench on A day (3 consecutively heavier work sets), low-incline bench on b-day (one top set or 3 consecutively heavier, your call. If you do a second chest exercise each time, then do that second exercise for a set of 10-15 perhaps… )
pull up,
rest 90-120s,
bench… This should give me enough rest between to sets of same exercice.
But it does not allow you to recover all that well, particularly oxygen-wise. [/quote]I normally do this while lifting heavy and don’t have problem, I may not be strong enough for that:) I will try it both way and see how it goes. [quote/]
It may be too much work overall on some muscle group as I guess 8-10reps + 2 heavier set The reps on the first set don’t have to be 8-10 though, depends on the exercise etc. Also, every third week or so I’d suggest you just pick a landmark weight and rep out for high reps, sort of a semi-deload. will be harder to recover from that what I use to do. Waiting for your comments, your help is appreciate.
[/quote]
I will post my final version latter. I would appreciate if you can have a quick look at it.
[quote]csjesse wrote:
Carnage, do you think I could send you my routine via pm and get some critique?
Have some questions about the negatives and 5 day cycle volume…[/quote]
Just post it here.
[quote]yvanehtnioj wrote:
Cephalic_Carnage wrote:
yvanehtnioj wrote:
Hey CC
I’m showing my friend how to squat and when he goes ATG, his lower back rounds a lot. Is this due to poor flexibility and mobility in the hips? Weak glutes? Any ideas?
Thanks for your time.
Can be multiple things. Need a video.
In any event, do you guys have a medicine or bosu ball available?
Yes, both are available. What will a bosu ball show though? [/quote]
Simple.
The way you move when you try to pick up a big medicine ball between your legs (while keeping your low back somewhat arched), that’s how you squat…
You’ll need a somewhat wider stance (ball has to go in there, after all) and you “sit between your legs” sort of, rather than doing just a knee bend.
Also brace your abs.
Try it out… Might help.
And no, you don’t really have to go ATG if you just can’t manage without rounding.
I suggest that you pm bushidobadboy or sentoguy or so, they may be able to assist you better than I can by telling you which muscles to stretch or emphasize or whatever so that you can increase your mobility/flexibility (or that of your friend, actually).
[quote]Cephalic_Carnage wrote:
Undertow wrote:
Anything from body weight circuits to sled dragging to complexes Sled dragging. farmers walk, kb work etc should be ok, but I dunno about those complexes. Depends on what exactly you’re doing there.
We can set up your routine so that it’s a 4-way split similar with enough energy left in the tank to do GPP on saturday or so. Will perhaps not be the fastest way to 300, but that hardly matters… A 2-way may be a tad much, on the other hand.
I can stay away from the complexes. I stay away from heavy loads.
. KB here and there as well.
Do you have certain weak areas you want to bring up?
Nothing in particular, if I can get some pics I’m sure someone will find some weak areas haha. Ok, standard approach then.
If you’re not used to splits, you could also try, for example, the 2-way split over 4 days which I posted above…
And if 2 leg “days” are too much for you, we can make that one actual leg day and 4 upper body days split between chest/delts/tris and back/bis or so, many options.
My standard 4-way with 1/week/bodypart frequency is still:
I’ve currently been doing a 2 way split with 2 leg days and 2 upperbody days for the last maybe, 8 weeks or so. The 2 day of legs has been fine so far.
How come you want to change it ?
I’m thinking of going to a 5 day program or adding frequency by making the 4 week split I showed you rotate so instead of 3 days off, its 2 and the day I start lifting would change.
Also the exercises have been the same on those two days. I think I might benefit from more exercises.
Its been
squat
deadlift
goodmorning or leg curls and static lunges or lunges
incline
pullups
dips and chest supported 1 armed rows
If that routine has worked well for you, just add another layer of exercises…
1A
Squat
Deadlift
2A
Incline
Pullups
Dips
Chest-supported 1-arm rows
1B
Leg Press (or front-squat)
Good morning
2B
CGP,PL setup, elbows tucked at the bottom (grip as wide as necessary)
Rack Chins
Low-Incline DB Presses
Kroc Rows or Yates Rows
You know, something like that… though I don’t think I could survive such a routine for long…
[/quote]
Yea that looks somewhat brutal but I’d go down in a ring of fire.
Today I worked up to a 410 set of 5 Deadlift with straps
Standing barbell shoulder press 155-5 then 185-2
Bent over barbbell rows 185-5 205-3, that exercise felt kinda awkward for me, but i dont have dumbells or anything else to do rows real heavy like that (least not till school starts next week)
and curl 115-4 strict
135-2 strict none of that huge back lean
I’m about 190-195 by the way.