this confuses me, haha. sorry, it is just hard to understand. your legs have gotta be like 95% of your body weight.
[quote]Matthaeus wrote:
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.
Ya bench is my weakest lift especially with dumbbells, and i know what a squat is.[/quote]
Show pix of your legs If you squat that much for reps at your body I should be able to see some decent quads, I dont even need to see a video of you squatting to believe just show me pics of your quads(and pm me pictures of your junk kk)
I really wanna get a video up but i donāt have any video cameras that connect to a computer and i got no idea how to save it to my computer or upload it to youtube. C_C has been asking me for videos of my benching and squats for months now so he can observe my form.
[quote]JaX Un wrote:
this confuses me, haha. sorry, it is just hard to understand. your legs have gotta be like 95% of your body weight.[/quote]
Is 365 really that much? I think most guys here can do it to.
Ceph,
Thanks, first off for offering to review my program design. You the man! So my goal was to design a 3-way split to train each body part twice weekly.
Chest/Back
Incline HS
Lat Pull Down HS (Rev. Grip)
DB Bench Press
Kroc Rows
Straight Arm Pull Downs with Rope
Legs/Traps
Front Squat
RDL
Hack Squat
Lying Leg Curl
Standing Calf
BB Shrugs
Shoulders/Arms
(the previous one is what I posted earlier, but after reviewing your post what I did yesterday, or order)
CGBP - (I do this in the smith, partial range of motion, BTW. It is just much easier for me to feel it in the triceps and take pressure of my elbows)
BB Shoulder Press (Slight Incline)
Lateral Raise (what do mean by the non sissy version, Ceph? I do them with a 90 degree bend at elbow, and try to get the elbow slightly above the shoulder or at least in line with themā¦am I doing the sissy version!?)
Pinwheels
Concentration Curls ( I did the sissy version of these pretty sure, seated - elbow in leg. I am not sure what you meant by do them āin the power rack elbow freeā)
Dead Skulls
My thought was to do this exact same routine for each of the two days of the week. The more simple the better it is for me. I was just going change the rep ranges. Everything on the first three days 6-8 ramping to one top set. The second round would be 12-15, again ramped up to a top set.
So how bad is it? I just noticed I did not list Rear Delt work? I could do them after Lateral Raises on Shoulder/Arm day, which is what I did yesterday, or maybe toss them into Leg/Trap Day?
[quote]ajweins wrote:
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]
Hmmm. Look somewhere at the beginning or middle of this thread and you should find that 6-way split I did with 5/3/1 on the main exercisesā¦ Thatās an option if your recovery is ok, or do a 5-way but split it more like a bb routine.
Alternatively, you could do a 2-way split over 4 days but with a more intense assistance templateā¦ Or just change the template you proposed a littleā¦
I think youāre selling yourself short when it comes to tricep strength for exampleā¦ You could use some board presses or in-humans or so, either on bench or overhead day (or an actual tricep/arm day).
Do you want to hit each bodypart once a week or more often?
[quote]waylanderxx wrote:
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]
Good to hearā¦ Taper used to be your problem. Would be great if that isnāt the case anymore.
[quote]Matthaeus wrote:
JaX Un wrote:
this confuses me, haha. sorry, it is just hard to understand. your legs have gotta be like 95% of your body weight.[/quote] Why? Take structure into considerationā¦ Shortish legs can help a lot. And everyone has their strengths and weaknessesā¦ Tricep and shoulder strength would be my forte, while Iāve never been all that great when it comes to squatting strength relative to my bodyweight. (thatās improving now, but still) [quote]
Is 365 really that much? I think most guys here can do it to.[/quote] If you get to parallel or below and donāt round your lower back, then itās certainly very impressive for a beginner. It took me way longer to get to that point than it took you. I started out having trouble squatting something like 90 lbs for 5 or soā¦ At 5ā10, 120 lbs.
[quote]Patha wrote:
Ceph,
Thanks, first off for offering to review my program design. You the man! So my goal was to design a 3-way split to train each body part twice weekly.
Chest/Back
Incline HS
Lat Pull Down HS (Rev. Grip)
DB Bench Press[/quote] Iād do the DB benching before the back workā¦ I would not want my back/lats fatigued when pressing, it messes with your setup and stabilityā¦ [quote]
Kroc Rows
Straight Arm Pull Downs with Rope
Legs/Traps
Front Squat
RDL
Hack Squat
Lying Leg Curl
Standing Calf
BB Shrugs
[/quote] Bit much on that leg day, to be honest. You could likely make do with Hack Squats and RDLās, or front-squats and RDLās or so for thigh workā¦ Might want to do several non-failure work sets on the front-squat though, somewhat lower reps so that you donāt choke yourself out. [quote]
Shoulders/Arms
(the previous one is what I posted earlier, but after reviewing your post what I did yesterday, or order)
CGBP - (I do this in the smith, partial range of motion, BTW. It is just much easier for me to feel it in the triceps and take pressure of my elbows) [/quote] If you do them in the smith, then you can do them after Shoulder presses. The āCGP goes firstā rule was only meant for free-weight, full-range (at least where the bottom is concerned) CGP. [quote]
BB Shoulder Press (Slight Incline[/quote] You mean a high incline[quote])
Lateral Raise (what do mean by the non sissy version, Ceph? I do them with a 90 degree bend at elbow, and try to get the elbow slightly above the shoulder or at least in line with themā¦am I doing the sissy version!?[/quote]
DBās start in front of you, and you lean forward a little from the hip joints, knees slightly bent etc. I have the DBās in sort of a neutral grip there on my thighs. Then you forcefully pull/explode your elbows up and back while keeping the weights close-ish to the body compared to regular laterals.
At the top, your arms are bent at roughly 90 degrees and the bells are at shoulder height, perhaps a little lower, depends on the individual preference of the traineeā¦ (my shoulders are somewhat rounded at the bottom but back at the top, with scapulae retracted etc, I donāt hold the top for a sec or anything)
Hard to explain without a vid, but itās actually a fairly intuitive movementā¦ Anyway, a good lateral machine will top any kind of DB laterals imo. But the DB/upright row hybrid I mentioned is more of a compound exercise (sort of), youāre using more weight and forearm strength and you can do them explosively and whatnot. By sissy-laterals I mean the almost straight-armed regular textbook laterals which are imo bs.[quote]
Pinwheels
Concentration Curls ( I did the sissy version of these pretty sure, seated - elbow in leg[/quote] Those can be ok, tooā¦ I like the un-supported variant more because one of your bicep heads in each arm connects to the shoulder and is used together with the front delt to stabilize the arm and raise it.[quote]. I am not sure what you meant by do them āin the power rack elbow freeā[/quote]
not in the power-rack, I meant at the dumbbell rack (i.e. like youād do kroc rows without a bench, one hand on the db rack or on a db to steady yourself, the other is rowing the weightā¦ almost the same with the conc. curls, just that you curl the weight towards your chest rather than row it. Donāt bounce out of the bottom position and you donāt have to completely straighten your arm either.)[quote]
Dead Skulls
My thought was to do this exact same routine for each of the two days of the week. The more simple the better it is for me. I was just going change the rep ranges. Everything on the first three days 6-8 ramping to one top set. The second round would be 12-15, again ramped up to a top set. [/quote] May work. You could also try 3x5-7 and 2x8-10 (or whatever) or so if you want more volume. [quote]
So how bad is it? I just noticed I did not list Rear Delt work? I could do them after Lateral Raises on Shoulder/Arm day, which is what I did yesterday, or maybe toss them into Leg/Trap Day?
[/quote]
Looks ok overall, though ease up a little on leg day etc.
With leg day, it might actually pay not to do the same movements twice a week thoughā¦ Youāll have to try it out and see how you like it, anyway.
[quote]optheta wrote:
Matthaeus wrote:
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.
Ya bench is my weakest lift especially with dumbbells, and i know what a squat is.
Show pix of your legs If you squat that much for reps at your body I should be able to see some decent quads, I dont even need to see a video of you squatting to believe just show me pics of your quads(and pm me pictures of your junk kk)[/quote]
We receive nude pics of Kari Byron, and you can get pictures of his junk, ok?
Son I miss you not posting anymore keeping everbody in check ;). I have yet to respond to your last e mail but I will. Still pretty busy myslef.
I changed up to the Yates 3 way. Loving it. My strength is increasing like never before which is great and Iām packing on some dense muscle. If you had a facebook, me and the guys have a lot of pics up and lifting videos. Some good stuff brother.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
JaX Un wrote:
this confuses me, haha. sorry, it is just hard to understand. your legs have gotta be like 95% of your body weight. Why? Take structure into considerationā¦ Shortish legs can help a lot. And everyone has their strengths and weaknessesā¦
Tricep and shoulder strength would be my forte, while Iāve never been all that great when it comes to squatting strength relative to my bodyweight. (thatās improving now, but still)
Is 365 really that much? I think most guys here can do it to. If you get to parallel or below and donāt round your lower back, then itās certainly very impressive for a beginner. It took me way longer to get to that point than it took you. I started out having trouble squatting something like 90 lbs for 5 or soā¦ At 5ā10, 120 lbs.
[/quote]
Does this mean i have above average genetics, cause it sure as hell isnāt due to my strict diet.
Found the 6 way. Looks like a winner. Thanks.
[quote]Cephalic_Carnage wrote:
optheta wrote:
We receive nude pics of Kari Byron, and you can get pictures of his junk, ok?
[/quote]
Scratch that I get the Kari Byron pix you can get his junk picturesā¦
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
JaX Un wrote:
this confuses me, haha. sorry, it is just hard to understand. your legs have gotta be like 95% of your body weight. Why? Take structure into considerationā¦ Shortish legs can help a lot. And everyone has their strengths and weaknessesā¦
Tricep and shoulder strength would be my forte, while Iāve never been all that great when it comes to squatting strength relative to my bodyweight. (thatās improving now, but still)
Is 365 really that much? I think most guys here can do it to. If you get to parallel or below and donāt round your lower back, then itās certainly very impressive for a beginner. It took me way longer to get to that point than it took you. I started out having trouble squatting something like 90 lbs for 5 or soā¦ At 5ā10, 120 lbs.
Does this mean i have above average genetics, cause it sure as hell isnāt due to my strict diet.[/quote]
Haha, well, you may have the advantage when it comes to leg strength. Everyone has some āabove averageā parts and some below etc, well, most regular guys do.
The gifted people just have more of these strong points, you could say.
Letās see if we can make a new Tom Platz out of you lol
just thought id show my apprectation finally got my arse into gear and took your advise from pmās you sent me a few months back decided to try your idea of a 4 way split over 3 days and things have finally started moving 
in the last 5-6 weeks ive gone from a 60kg squat to a 90kg squat a 100kg deadlift to 130kg deadlift 55kg incline press to 75kg incline press, still not impressive numbers by any standards but just good that stuffs going up no doubt will stall at some point though.
routine at the moment is
squats- 5-6 sets working from 8-2 reps
close stance leg presses 3-4 sets sticking around 20 reps
leg curls 4-5 sets sticking around 8-10 reps
seated calves 3-4 sets sticking around 8-10 reps
over head presses 5-6 sets working from 10-4 reps
lateral variation 3-4 sets sticking around 8-12 reps
dumbell shrugs 4-5 sets 6-10 reps
dips 4-5 sets working on getting all the sets to 12 reps falling short so far
floor skulls 2-3 sets sticking around 10 reps
pullups 5-6 sets also working towards getting 12 reps every set
deadlifts 4-5 sets working from 8-2 reps
single arm dumbell rows 3-4 sets 8-10 reps
single leg curls 3-4 sets 10-15 reps
standing calve raises 4-5 sets 8-10 reps
incline press 5-6 sets working from 8-2 reps
flat press 4-5 sets 6-8 rep range
chins 4 sets working towards 12 reps every set
alternating dumbell curl 1-2 sets 6-8 reps
cc would you mind posting any pictures? your posts are very thoughtful and seem like they have a lot of experience behind them
[quote]browndisaster wrote:
cc would you mind posting any pictures? your posts are very thoughtful and seem like they have a lot of experience behind them[/quote]
Dear god what is with people and wanting to see pictures of other men ???
Go to Sex and the Male Animal and purify yourself !
We Europeans are MUCH more reserved in plastering the net with pictures LOL
I sometimes wish some of the US based people would also do it
!
[quote]browndisaster wrote:
cc would you mind posting any pictures with a leopard skin thong on? your posts are very thoughtful and seem like they have a lot of experience behind them[/quote]
fixed