[quote]bryceh87 wrote:
Hey C_C could you check out my training log and check my routine?
Will do once I have some more spare time.
[quote]Cephalic_Carnage wrote:
Just thought of something thoughā¦ You could do 5/3/1 (with 4 workouts cycled over 3 days a week, Wendler standard basically)ā¦
With the right assistance template, you can basically hit every bodypart 3 times in 2 weeks, same as DC frequency on the 2-wayā¦ Your 4 main exercises would still be done at a slightly lower frequency than 1/week.
That should work fineā¦ If you want, I can post an example template.
[/quote]
I would really appreciateā¦when you have time.
Hey CC, another question for ya bud.
Ok so I normally have a shoulders/quad day and a shoulders/ham day. But Iām thinking about making both of them quad intensive days and throwing in hams the day after. For instance, today was low foot placement LP (very little ham involvement), Hacks, and extensions. My hamstrings will be pretty fresh tomorrow so I was thinking about doing SLDL and ham curls with my workout tomorrow, whatcha think?
Edit: donāt worry about my question.
Ok, getting around to you guys soon.
Btw, I just got a pm from someone who is not a modā¦ So maybe my pmās work again? Someone send me a test pm if you have the timeā¦
Ceph,
You mentioned in the Professor X Request thread that a body part twice weekly split (Chest/Back, Legs, Shoulder/Arms) is best performed if shoulders and arms are sequenced properly. How would you set it up assuming Shoulders and arms exercises are as follows:
Seated Press (slight incline)
Lateral Raises
Rear Delt on Pec Dec
CGBP
Dead Skulls
Ez Bar Curls
Pin Wheels
Thanks
[quote]Patha wrote:
Ceph,
You mentioned in the Professor X Request thread that a body part twice weekly split (Chest/Back, Legs, Shoulder/Arms) is best performed if shoulders and arms are sequenced properly. How would you set it up assuming Shoulders and arms exercises are as follows:
Seated Press (slight incline)
Lateral Raises
Rear Delt on Pec Dec
CGBP
Dead Skulls
Ez Bar Curls
Pin Wheels
Thanks
[/quote]
I would actually skip the rear delt work, though you could throw in inverted rows or some such at the end of chest+back day if you wanted toā¦
Free-weight CGP would be done first if present in the session. Afterwards you can do something like standing DB presses or so for delts, or actually just do laterals (and in that case add rear delt work).
Example:
-CGP
-Laterals (Iām talking about a mix of upright row and db lateral here though, not sissy-lateralsā¦)
(-rear delt stuff)
-Pinwheels
-Conc. Curls bent-over at the rack, elbow in the air
-Dead Skulls
Alternative
-CGP
-HS Overhead Press
(perhaps add laterals here)
-Alt. Offset Curls
-One-Arm Hammer Conc. Curls or whatever
-Dead Skulls
A few more, without free-weight CGP:
-Smith BTN Presses from ear level (those tend to involve the tris a fair bit, anything behind the neck doesā¦)
-Laterals
-Pinwheels
-HS Machine Curls
-Dead Skulls
This time with a tricep press that allows you to train shoulders first
-Mil Press (not that I like those much, but whatever)
-Laterals (can do those after the tri-press though, not all that important)
-In-Human Press OR Smith Wide Reverse Grip (thumb and index finger grip) OR Board CGP (index fingers a little outside the knurling, but grip width really depends on the individual and on whether you tuck or flare your elbows or even combine both)
-Alt. Offset Curls
-One-Arm hammers or what-have-you.
(-Ok, you may not need another tricep exercise hereā¦ But if you do want to include one, make it PJRās or Bent-forward overhead rope extensions ala Justin Harris or some such, something elbow-friendly and not overly intense basically)
If you train everything twice a week, then I suggest having 2 different versions of each workout. You could keep the exercises the same and vary the reps, or vary exercises, focus on certain muscle-groups (i.e. a day where you focus on delts via overhead press and only do isolation stuff for tris, then a day where you only do isolation stuff for delts but heavy cgp or whatever for trisā¦ For example), or do all of that at onceā¦ Whatever you like.
Oh, and donāt forget that youāll need a little more rest between exercises and even between sets perhaps if you have, say, OHP and some tricep press in the same day.
If you come up with a routine, post it here and Iāll comment.
[quote]Zackgsc wrote:
Edit: donāt worry about my question.[/quote]
Hm?
[quote]PonceDeLeon wrote:
Cephalic_Carnage wrote:
Just thought of something thoughā¦ You could do 5/3/1 (with 4 workouts cycled over 3 days a week, Wendler standard basically)ā¦
With the right assistance template, you can basically hit every bodypart 3 times in 2 weeks, same as DC frequency on the 2-wayā¦ Your 4 main exercises would still be done at a slightly lower frequency than 1/week.
That should work fineā¦ If you want, I can post an example template.
I would really appreciateā¦when you have time.[/quote]
Ok, here goes:
[quote]
This is a routine Iād used as an example for someone else, where your assistance work is set up so that you train most things twice per wave (but the waves are usually longer than 1 weekā¦ If you want to condense them to one week, you may want to avoid doing 2 low-back intensive liftsā¦ Rather do front-squats on quad day with conv. deads on dead day, or sumo deads and back squats, or front-squats and sumo deads if you are doing SLDL/GM as ham assistance exercise. You get the idea):
Something along the lines of (assistance work obviously depends on strengths/weaknesses, preferences, injuries and whether youāre lifting equipped or raw)ā¦
Example: (bis+legs+abs on 1 day, rest of upper body on other day):
Squat day
-bicep/brachialis exercise (doesnāt take much out of you and warms up the elbows some, better to do this first compared to last or else you wonāt be able to do it any justice), if youāre doing brachialis (pinwheels, hammers) on deadlift day, then do biceps here (alt. offset grip curls)
- 5 3 1 squat variant
- ham exercise (GH raise, Rev-hyper machine, SLDL, GMā¦ Whatever you can survive
- weighted ab exercise (pulldown abs, situps with plate behind head, whatever)
(+ calf work if you wantā¦ Iād do ham stretches here though as a powerlifter and possibly calf stretchesā¦ Want to be limber enough to get into DL position easily without rounding low back or some such)
OHP Day
-5 3 1 OHP variant
-Back exercise(s), either 1 or two (i.e. pullups + machine rows or some suchā¦ Backwidth and thicknessā¦ I wouldnāt do krocs on this day, you want to be able to lock out your deadlifts on dl day after all)
-Tricep work ala board presses, in-humans, SWRGBās, PJRās, Dead Extensions, Bent-Over Overhead Extensions, whateverā¦ Basically where your fatigued shoulders wonāt interfere much)
[/quote](could add laterals and you could do your tri work before back stuff, itās your callā¦ [quote]
Deadlift day
-5 3 1 pulls
-quad exercise (leg presses, hack machine facing the back pad, leg extensions, whatever floats your boat and doesnāt involve much low-back)
-Bicep/brachialis exercise (pinwheels, alt. hammers, alt. offset curlsā¦ Those are pretty much the only exercises Iād suggest for a powerlifter for the arm flexorsā¦ Shouldnāt bother the wrists or anything compared to bar curls and pinwheels are to curls what kroc rows are to rows)
-weighted ab exercise, you know the deal
(Could add some ham exercise if for some reason deads donāt do much for your hams)
Bench day
ok, two variants depending on what you chose as your 5 3 1 exercise:
either
1
-5 3 1 bench/incline
-Tricep exercise (bent-over overhead rope extensions or PJRās or dead extensions or whatever, could also be a press if you feel like doing that much heavy pressing per week, in-humans and swrgbās help in that case as your shoulders arenāt stressed as much)
-back work (1-2 exercises, width+thickness or just thicknessā¦ You can do kroc rows here since youāve got DLās out of the way)
-laterals if you want or some machine overhead work, but Iād not overdo the pressing
OR
2:
-5 3 1 CGP or other tricep press/lockout excercise
-DB chest work
-Back work (1-2 exercises as above)
-Laterals if you want
[/quote] Realized you could do dead skulls or some such here at the end, too. [quote]
Sets/reps on assistance workā¦ Whatever you want, Iād go with
-1 top set for moderate to high reps if you want to give your joints/tendons a rest (also works very well in general imo, saves time too)
or
-2 top sets at different rep ranges (heavy+light, like 6-8+9-12 or whatever)
-DC rest-pause, but donāt use it on everythingā¦ RP rep range and which exercises you can use it on = same as in DC, read stickies on intensemuscle forum ā doggpound
-3x5 or the usual crap, just rather err on the side of low volume than high.
-1 top set of whatever, followed by another heavier set if you made your rep goal on the first, or keep the weight the same for the second set if you didnāt get enough reps on the first.
-whatever else you want, just donāt overdo it.
Just some suggestions. The routine above may work a little better for assisted[\quote] I meant equipped, not assisted. Stupid meā¦ [quote] guys than raw people, raw may need more off-the-chest-strength work and perhaps more quad and ab work, depends. [/quote]
[quote]waylanderxx wrote:
Hey CC, another question for ya bud.
Ok so I normally have a shoulders/quad day and a shoulders/ham day. But Iām thinking about making both of them quad intensive days and throwing in hams the day after. For instance, today was low foot placement LP (very little ham involvement), Hacks, and extensions. My hamstrings will be pretty fresh tomorrow so I was thinking about doing SLDL and ham curls with my workout tomorrow, whatcha think?[/quote]
(do you do low-bar squats or some such?)
As long as your ham work doesnāt add too much low-back stress and as long as your recovery isnāt compromised too muchā¦ Go for it, I guess.
Do you really need 3 exercises per day just for your quads? Donāt forget about your knee health manā¦
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.
[quote]Matthaeus wrote:
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.[/quote]
Wow, if this is true thats pretty incredibleā¦I have a couple years under my belt and am squatting right around there.
[quote]Matthaeus wrote:
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.[/quote]
It would be.
You probably could, but only do it if you think that thereās a point in doing so and with spotters present.
Any low-back issues or knee problems?
[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
Hey CC, another question for ya bud.
Ok so I normally have a shoulders/quad day and a shoulders/ham day. But Iām thinking about making both of them quad intensive days and throwing in hams the day after. For instance, today was low foot placement LP (very little ham involvement), Hacks, and extensions. My hamstrings will be pretty fresh tomorrow so I was thinking about doing SLDL and ham curls with my workout tomorrow, whatcha think?
(do you do low-bar squats or some such?)
As long as your ham work doesnāt add too much low-back stress and as long as your recovery isnāt compromised too muchā¦ Go for it, I guess.
Do you really need 3 exercises per day just for your quads? Donāt forget about your knee health manā¦
[/quote]
Nah I donāt do squats, with my weird nerve shit I have to position my left foot at an odd angle for it to āfireā and thatās a jean pierre fux waiting to happen if I squat like that hah.
IDK man, honestly my quads are pretty much totally fried after LP but it feels weird only doing one exercise.
[quote]waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
Hey CC, another question for ya bud.
Ok so I normally have a shoulders/quad day and a shoulders/ham day. But Iām thinking about making both of them quad intensive days and throwing in hams the day after. For instance, today was low foot placement LP (very little ham involvement), Hacks, and extensions. My hamstrings will be pretty fresh tomorrow so I was thinking about doing SLDL and ham curls with my workout tomorrow, whatcha think?
(do you do low-bar squats or some such?)
As long as your ham work doesnāt add too much low-back stress and as long as your recovery isnāt compromised too muchā¦ Go for it, I guess.
Do you really need 3 exercises per day just for your quads? Donāt forget about your knee health manā¦
Nah I donāt do squats, with my weird nerve shit I have to position my left foot at an odd angle for it to āfireā and thatās a jean pierre fux waiting to happen if I squat like that hah.
[/quote] Was just wondering because doing low-bar squats after delt work is pretty hard on the shoulders. [quote]
IDK man, honestly my quads are pretty much totally fried after LP but it feels weird only doing one exercise.[/quote] You could do some more volume or whatever on the leg press if you wanted, but hmm. Why not use the spare energy to train one of your weak points a little more or whatever, or to simply progress faster on your main movements rather than taxing your recovery with random stuff?
You got any recent progress pics or so? Letās see what needs to be brought up.
CC-
Got a program question for u. I have been doing 5/3/1 with pretty good results. I have been lifting 4 days a week with a main 5/3/1 each day (medium grip bench, standing military, squats, and deads). So I have been doing two lower body days and two upper body days. I am thinking I would like to add an extra day of training in there. How would you split it up? I feel the deads a lot more in my hams/glutes than in my back so I was thinking of still keeping two lower body days and adding an upper body day.
What do you think of this:
Day 1: Chest/tris
5/3/1 for my medium grip bench, throw in an incline press after ramping up to a top setā¦maybe do some PJRs RPās. Then a couple of pump finisher sets for each
Day 2: Deads 5/3/1, few sets of GHRās, maybe some leg curls, calf exercise
Day 3: Back/bis: RP a width exercise, couple of sets of a thickness exercise in different rep ranges. Maybe a finisher/high rep setā¦ RP a biceps exercise, couple of straight sets of a forearm exercise
Day 4: rest
Day 5: Shoulders: Mil press 5/3/1, laterals, shrugs
Day 6: Quads: Squats 5/3/1, unilateral leg exercise (lunge variantion, leg presses), leg extensions, calf exercise
What do you think? I am starting to miss my volume with the regular 5/3/1 triumvirate thing I am doing now (even though I add in some extra accessory work). I am kind of a volume whore.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.
It would be.
You probably could, but only do it if you think that thereās a point in doing so and with spotters present.
Any low-back issues or knee problems?
[/quote]
Funny u mention that. I tend to have soreness in my ankles and knees before i squat. Yet after i squat and during the squat itās gone. I honestly think i psyche myself out to the point where i imagine these pains in my point that arenāt really there.
Lower back is fine, still not using a belt or knee wraps or anything for that matter.
As for spotters i just set the safety bars up to the highest notch, and squat until the bar is a couple inchās away from the safety bar.
As for a reason to attempt this well there isnāt one. No one has called me out on it so i donāt really have anything to prove, except maybe proving it to myself. However Iām almost positive i could do it.
[quote]Cephalic_Carnage wrote:
waylanderxx wrote:
Cephalic_Carnage wrote:
waylanderxx wrote:
Hey CC, another question for ya bud.
Ok so I normally have a shoulders/quad day and a shoulders/ham day. But Iām thinking about making both of them quad intensive days and throwing in hams the day after. For instance, today was low foot placement LP (very little ham involvement), Hacks, and extensions. My hamstrings will be pretty fresh tomorrow so I was thinking about doing SLDL and ham curls with my workout tomorrow, whatcha think?
(do you do low-bar squats or some such?)
As long as your ham work doesnāt add too much low-back stress and as long as your recovery isnāt compromised too muchā¦ Go for it, I guess.
Do you really need 3 exercises per day just for your quads? Donāt forget about your knee health manā¦
Nah I donāt do squats, with my weird nerve shit I have to position my left foot at an odd angle for it to āfireā and thatās a jean pierre fux waiting to happen if I squat like that hah.
Was just wondering because doing low-bar squats after delt work is pretty hard on the shoulders.
IDK man, honestly my quads are pretty much totally fried after LP but it feels weird only doing one exercise. You could do some more volume or whatever on the leg press if you wanted, but hmm. Why not use the spare energy to train one of your weak points a little more or whatever, or to simply progress faster on your main movements rather than taxing your recovery with random stuff?
You got any recent progress pics or so? Letās see what needs to be brought up.
[/quote]
Iāll have new pics at the end of september. I can tell you though that legs are lagging behind the upper body and chest needs to come up. Also with my fucked shoulder my right lat is much wider than my left, soā¦lol
EDIT: I would say though that Iāve added 8-10 pounds of muscle and lost about 5 pounds of fat from the last photos, and my shoulder width increased by like 2x somehow lol
[quote]Matthaeus wrote:
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.[/quote]
squatting is not the same as leg press. squatting is not the same as machine hack squats. I am calling bullshit on 365x8 especially since i just checked out your log and you are hitting 70x10 on DB flat bench.
[quote]JaX Un wrote:
Matthaeus wrote:
Hey so i squatted 365x8 the other day. Think i could hit 405 for a single? I think that would be fairly impressive for only about 4 months training.
squatting is not the same as leg press. squatting is not the same as machine hack squats. I am calling bullshit on 365x8 especially since i just checked out your log and you are hitting 70x10 on DB flat bench.[/quote]
Ya bench is my weakest lift especially with dumbbells, and i know what a squat is.