[quote]Scott M wrote:
Personally I would put the Pendlay row in where you have Kroc rows, not knowing the rest of your split(legs). Either of the row variations would be fine to sub it for though.
AS to how you structure the training quads/hamstrings wise with the stiff leg protocol that’s up to you. To me that’s the most challenging thing I’ll do that day so I’d put it last whereas others will keep quads last no matter what. Either way I’d be sure to pair it up with something like a leg press or hack squat to spare the lower back some. If you try to put a back squat with stiff leg dead one of them will be severely compromised. [/quote]
Fair enough! Well here is the new setup for the blast I will be starting week after next. I have upped the reps on some of the movements because, well, I’m getting older. My 34yo, neoprene wrapped elbows like the higher reps and my body just responds better to it.
A1
Incline Smith press 12-20rps
Standing Military Press 11-20 RP
Reverse grip smith bench 15-30RP
HS High Rows 15-30RP
Rack Deadlift 10-12 (SS) then 6-8 (SS)
B1
BB Curls 15-25RP
Reverse Grip Preacher Curl 10-20 SS
Seated Calf Raise 15-25RP
Leg Press 8-12 SS
RDL - 6’s
Leg Press WM
A2
Flat Dumbell Press 15-30RP
Smith High Incline Press 11-20RP
PJR 15-30RP
Rack Chins to Front 15-30RP
HS Low Row 10-12SS
B2
BB Preacher Curls 15-25RP
Wrist Curls 11-20 SS
Standing Calf Raise 10-12 SS
Seated Leg Curl 15-30RP
Front Squat 6-10 SS
Leg Press Widowmaker
A3
Incline DB Press 12-20RP
Dumbell Press 15-30RP
CGBP 15-30RP
Reverse Grip Lat Pulldown 12-20RP
Pendalay Row 10-12 SS, 6-8 SS
B3
Seated Alt. DB Curls 15-30RP
Pinwheel Curls 10-20 (straight set)
Leg Press Calf Raises 10-12 (straight set)
Lying Leg Curl 15-30 rps
Hack Squats 6-10
Leg Press Widowmaker
Dumbbell presses are going to be better off with a 20-30 RP total usually. Other than that things look fine exercise and rep wise but I do have some questions on the leg work.
Why the leg press for all your widowmakers? I understand subbing it in for the front squat but not hacks unless we are talking BB hacks. Is there a heavy set preceding the widow on B1? And lastly is it the same leg press you are intending to use each time or different angles/styles?
On closer inspection you are doing rack deads and then SLDL on consecutive workouts. You might consider moving them to opposing weeks to give yourself maximum time to recover from them.
Ok guys, what are your thoughts on extending a ‘blast’ a few weeks if the weights are starting to jump up again?
The previous week has been excellent for destroying my logbook, but the upcoming week was my originally planned last week prior to a nice holiday cruise (in the gym training sense).
Thoughts on pushing things out a bit more?
My gut feeling is to stick to the plan and not worry about it, cause I will be back destroying it again soon enough and this will provide a nice recovery phase that is better for the long term.
[quote]GluteusGigantis wrote:
Ok guys, what are your thoughts on extending a ‘blast’ a few weeks if the weights are starting to jump up again?
The previous week has been excellent for destroying my logbook, but the upcoming week was my originally planned last week prior to a nice holiday cruise (in the gym training sense).
Thoughts on pushing things out a bit more?
My gut feeling is to stick to the plan and not worry about it, cause I will be back destroying it again soon enough and this will provide a nice recovery phase that is better for the long term.
[/quote]
From what I thought, I have always read is if you feel like you need a break take a break, but don’t feel compelled to cruise just because it was scheduled. The longer you can keeping going without taking a cruise the better, remember this is just from what I have read. If someone feels this is incorrect please feel free to tell me I’m wrong. It could be that you just need a day off to get back into it. I’d miss a Monday or a Friday to allow for more of a rest, but if you need a break take it.
You don’t plan for a specific blast length usually, you just go until you see the signs telling you to cruise…
Although if those always happen around the same time and nothing in your life which influences this changes drastically (work etc), I guess you could go with a fixed length, maybe end blasts a week before you usually end up feeling it in the joints or so as an older guy for example.