Today since i got to the gym to late to do a full workout i tried something a little different.
Deadlift
135x15
225x12
315x8
365x3 (almost lost grip on last rep)
405x0 (got it a few inch’s off the floor but it was a no go)
Anyway that was my first time ever doing the deadlifts, i really wanted that 405 to match my squat but i guess since i have never trained the deadlift these past 5 months i shouldn’t expect it to be as high as my squat.
Friday: Arms
CGBP off pins
Me:
Friend:
135x12
185x8
185x8
225x5
Seated Triceps Press
Me:
Friend:
50x15
60x15
70x12
80x12
Pushdowns
Me:
Friend:
100x12
120x12
140x12
one-arm DB preachers
Me:
Friend:
15x15
25x12
35x12
45x11 (left arm gave out, and i don’t have a good mind muscle connection with the left arm either)
pinwheels
Me:
Friend:
10x15
20x12
30x12
40x12
Well I’m doing my close grip benching off the pins in my squat rack now at least until they do something about the shitty smith machines. Obviously i can’t go as heavy now because i have to balance the weight. However i still feel the triceps being worked hard.
Looking good so far…
[quote]Cephalic_Carnage wrote:
Looking good so far…
[/quote]
So you think it’s alright to switch to leg presses for my widow maker set? Also i know that your thread has gotten out of control at this point and you can’t keep up with the demand. So if you want to let that thread die you can just reply to me hear and i will ask all my questions here and hope you check up on me often.
If you don’t have time to make a new 5 day split for now it’s cool. I’m gonna switch to the 5 day split that i showed you in your thread soon, just waiting for my Elitefts equipment to arrive in the mail.
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Looking good so far…
So you think it’s alright to switch to leg presses for my widow maker set[/quote] Yes. [quote]? Also i know that your thread has gotten out of control at this point and you can’t keep up with the demand. So if you want to let that thread die you can just reply to me hear and i will ask all my questions here and hope you check up on me often.
If you don’t have time to make a new 5 day split for now it’s cool. I’m gonna switch to the 5 day split that i showed you in your thread soon, just waiting for my Elitefts equipment to arrive in the mail.[/quote]
I’ll catch up with my thread eventually… Promise lol
But yeah, could you post that split again here? I’ll have a look at it, then.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Cephalic_Carnage wrote:
Looking good so far…
So you think it’s alright to switch to leg presses for my widow maker set Yes. ? Also i know that your thread has gotten out of control at this point and you can’t keep up with the demand. So if you want to let that thread die you can just reply to me hear and i will ask all my questions here and hope you check up on me often.
If you don’t have time to make a new 5 day split for now it’s cool. I’m gonna switch to the 5 day split that i showed you in your thread soon, just waiting for my Elitefts equipment to arrive in the mail.
I’ll catch up with my thread eventually… Promise lol
But yeah, could you post that split again here? I’ll have a look at it, then.
[/quote]
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.
Mondays workout was cut short today due to my elbows being in severe pain from the Db benching. No idea what happened but my elbows were throbbing in pain and i wasn’t even gonna try the 80 lb dumbbells and rather then possibly fucking my elbows up even worse i decided to pack it up and try again tomorrow.
Man i really hope this today was just a fluke and not a omen of things to come while benching…maybe i should have ordered some elbow sleeves from Elitefts along with my belt.
On further thought i did some arm wrestling with my uncle on Sunday that could have made my elbows sore i was never able to beat him before yesterday. Also after doing the 70 lb DB on the incline bench press when i dropped them one hit me in the foot talk about a fucktastic day at the gym.
[quote]Matthaeus wrote:
Mondays workout was cut short today due to my elbows being in severe pain from the Db benching. No idea what happened but my elbows were throbbing in pain and i wasn’t even gonna try the 80 lb dumbbells and rather then possibly fucking my elbows up even worse i decided to pack it up and try again tomorrow.
Man i really hope this today was just a fluke and not a omen of things to come while benching…maybe i should have ordered some elbow sleeves from Elitefts along with my belt.
On further thought i did some arm wrestling with my uncle on Sunday[/quote] Stop doing that… Seriously. Arm wrestling isn’t worth the trouble it often brings along for company. [quote] that could have made my elbows sore i was never able to beat him before yesterday. Also after doing the 70 lb DB on the incline bench press when i dropped them one hit me in the foot talk about a fucktastic day at the gym.[/quote] Drop them to the side man 
I suggest that you ease up on the pressing this week, perhaps cut it out completely…
You never had any elbow pain before when exercising?
[quote]Matthaeus wrote:
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
[/quote] I would suggest not doing 2 major bodyparts twice a week… Concentrate on either chest or back imo, or do delts+back twice or so.
Thing is, training 5 days straight makes avoiding overlap rather difficult in this case.
It may be better to go:
Chest+Tris
Back+Bis
Delts
Legs(+bis? could be done)
Chest+Tris
off
off
or so, for example.
Or, for back emphasis:
Chest+Tris
Back+Bis
Legs
Delts(+tris? Only if you’re sure)
Back+Bis
off
off
That should actually work fine… Got any recent progress pics or so? Let’s figure out what area needs to be brought up the most…
[quote]
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking. [/quote] Should you choose to go with one of the splits I mentioned, then I’ll go into detail with exercise selection. [quote]
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.[/quote]
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Mondays workout was cut short today due to my elbows being in severe pain from the Db benching. No idea what happened but my elbows were throbbing in pain and i wasn’t even gonna try the 80 lb dumbbells and rather then possibly fucking my elbows up even worse i decided to pack it up and try again tomorrow.
Man i really hope this today was just a fluke and not a omen of things to come while benching…maybe i should have ordered some elbow sleeves from Elitefts along with my belt.
On further thought i did some arm wrestling with my uncle on Sunday Stop doing that… Seriously. Arm wrestling isn’t worth the trouble it often brings along for company. that could have made my elbows sore i was never able to beat him before yesterday. Also after doing the 70 lb DB on the incline bench press when i dropped them one hit me in the foot talk about a fucktastic day at the gym. Drop them to the side man
I suggest that you ease up on the pressing this week, perhaps cut it out completely…
You never had any elbow pain before when exercising?
[/quote]
Nope nothing that even affected my workout. My right arm is back to normal but when i flex my left arm i can still feel a very slight pain in my elbow. So i think I’m going to take your advice and fuck chest/back day this week. Move right on to legs tomorrow.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
I would suggest not doing 2 major bodyparts twice a week… Concentrate on either chest or back imo, or do delts+back twice or so.
Thing is, training 5 days straight makes avoiding overlap rather difficult in this case.
It may be better to go:
Chest+Tris
Back+Bis
Delts
Legs(+bis? could be done)
Chest+Tris
off
off
or so, for example.
Or, for back emphasis:
Chest+Tris
Back+Bis
Legs
Delts(+tris? Only if you’re sure)
Back+Bis
off
off
That should actually work fine… Got any recent progress pics or so? Let’s figure out what area needs to be brought up the most…
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking. Should you choose to go with one of the splits I mentioned, then I’ll go into detail with exercise selection.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.
[/quote]
Well no i don’t have progress pics since I’m basing my weak areas on what body parts have not been increasing in strength as much as the others. For example my weakest lifts are as follows.
Those are what i have noticed have made the least progress compared to everything else. I’m not sure which split could bring up those areas best so i will let you take it from there. But seriously don’t worry about recovery as long as I’m not hitting the same muscle group two days in a row I’ll be fine.
I’m still pretty upset about my left elbow, honestly thought it would be back at 110% today. I have never been forced to skip a workout before and i was going to start using the 80 lb DB this week to. =(
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
I would suggest not doing 2 major bodyparts twice a week… Concentrate on either chest or back imo, or do delts+back twice or so.
Thing is, training 5 days straight makes avoiding overlap rather difficult in this case.
It may be better to go:
Chest+Tris
Back+Bis
Delts
Legs(+bis? could be done)
Chest+Tris
off
off
or so, for example.
Or, for back emphasis:
Chest+Tris
Back+Bis
Legs
Delts(+tris? Only if you’re sure)
Back+Bis
off
off
That should actually work fine… Got any recent progress pics or so? Let’s figure out what area needs to be brought up the most…
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking. Should you choose to go with one of the splits I mentioned, then I’ll go into detail with exercise selection.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.
Well no i don’t have progress pics since I’m basing my weak areas on what body parts have not been increasing in strength as much as the others. For example my weakest lifts are as follows.
Those are what i have noticed have made the least progress compared to everything else. I’m not sure which split could bring up those areas best so i will let you take it from there. But seriously don’t worry about recovery as long as I’m not hitting the same muscle group two days in a row I’ll be fine.
I’m still pretty upset about my left elbow, honestly thought it would be back at 110% today. I have never been forced to skip a workout before and i was going to start using the 80 lb DB this week to. =([/quote]
You don’t have 6 days a week, do you?
Well, let’s start with prioritizing your back… That’ll help your pressing numbers eventually, too.
Chest+tris
-Flat BB Bench (starting with this just for a little change and to see how it goes)
-Incline DB Bench (BB if you must, or even a machine press…)
-Pec Deck
-EZ or Ab wheel rollouts, could also add a second, weighted ab exercise (do those before the rollouts though)
-Calves if you feel that you need to bring them up.
Back+Bis
-Lat Pulldown (do you have a HS pulldown machine or a HS high row?) or rack chins
-One-Arm DB Rows with scap retraction each rep
-Shrugs of some kind if you want. (can be HS machine shrugs, db shrugs etc… Don’t just stand straight up and shrug to the ears, retract your scapulae or so, play around with the angle of your upper body etc to see what works best for you). If your traps aren’t fresh come deadlift day then drop the shrugs.
-Pinwheels
-DB Preachers
Legs
-Calves
-L. Leg Curls
-BB Back Squats
-Ab wheel or EZ rollouts
Delts+tris
-DB OHP or HS OHP machine (Do you have a v-squat or power-squat machine available by any chance?)
-Laterals or Machine Laterals
-Pin CGP (do you have a HS incline press available?) if your tri press suffers too much due to the delt work, then do them first in the workout and then do the delt press.
-Dead Stop Extensions
-pushdowns if you like
(no rear delt or trap work today, because that would clash with tomorrows back work)
Back+Bis
-Deadlifts or rack pulls (retract scapulae after lockout each rep. I.e. don’t start retracting during the actual lifting phase, like one would do on rows, but after you’ve locked out and then let them come into a normal position before lowering the bar again)
-Pullups (if you choose these and feel them a lot in your lats, then do them twice a week or even 3-4 times in order to bring them up… They’re a bitch to progress on when you’re carrying unneeded fat, though) or HS high rows or Pulldowns (though pulldowns may have to be done first in the session, your call)
-Alt. Offset Curls or Incline Offset Curls or HS machine curls
-Conc Curls bent-over with elbow in the air (i.e. not leaning against anything), have the other hand on a bench or DB rack to stabilize yourself. Alternatively, do them with a neutral/hammer grip…
superset the above last curl exercise with reverse pec deck to save time.
off
off
Rep ranges and sets totally depend on what you prefer. Just do something that allows you to get stronger without the need for a lot of volume.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
I would suggest not doing 2 major bodyparts twice a week… Concentrate on either chest or back imo, or do delts+back twice or so.
Thing is, training 5 days straight makes avoiding overlap rather difficult in this case.
It may be better to go:
Chest+Tris
Back+Bis
Delts
Legs(+bis? could be done)
Chest+Tris
off
off
or so, for example.
Or, for back emphasis:
Chest+Tris
Back+Bis
Legs
Delts(+tris? Only if you’re sure)
Back+Bis
off
off
That should actually work fine… Got any recent progress pics or so? Let’s figure out what area needs to be brought up the most…
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking. Should you choose to go with one of the splits I mentioned, then I’ll go into detail with exercise selection.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.
Well no i don’t have progress pics since I’m basing my weak areas on what body parts have not been increasing in strength as much as the others. For example my weakest lifts are as follows.
Those are what i have noticed have made the least progress compared to everything else. I’m not sure which split could bring up those areas best so i will let you take it from there. But seriously don’t worry about recovery as long as I’m not hitting the same muscle group two days in a row I’ll be fine.
I’m still pretty upset about my left elbow, honestly thought it would be back at 110% today. I have never been forced to skip a workout before and i was going to start using the 80 lb DB this week to. =(
You don’t have 6 days a week, do you?
Well, let’s start with prioritizing your back… That’ll help your pressing numbers eventually, too.
Chest+tris
-Flat BB Bench (starting with this just for a little change and to see how it goes)
-Incline DB Bench (BB if you must, or even a machine press…)
-Pec Deck
-EZ or Ab wheel rollouts, could also add a second, weighted ab exercise (do those before the rollouts though)
-Calves if you feel that you need to bring them up.
Back+Bis
-Lat Pulldown (do you have a HS pulldown machine or a HS high row?) or rack chins
-One-Arm DB Rows with scap retraction each rep
-Shrugs of some kind if you want. (can be HS machine shrugs, db shrugs etc… Don’t just stand straight up and shrug to the ears, retract your scapulae or so, play around with the angle of your upper body etc to see what works best for you). If your traps aren’t fresh come deadlift day then drop the shrugs.
-Pinwheels
-DB Preachers
Legs
-Calves
-L. Leg Curls
-BB Back Squats
-Ab wheel or EZ rollouts
Delts+tris
-DB OHP or HS OHP machine (Do you have a v-squat or power-squat machine available by any chance?)
-Laterals or Machine Laterals
-Pin CGP (do you have a HS incline press available?) if your tri press suffers too much due to the delt work, then do them first in the workout and then do the delt press.
-Dead Stop Extensions
-pushdowns if you like
(no rear delt or trap work today, because that would clash with tomorrows back work)
Back+Bis
-Deadlifts or rack pulls (retract scapulae after lockout each rep. I.e. don’t start retracting during the actual lifting phase, like one would do on rows, but after you’ve locked out and then let them come into a normal position before lowering the bar again)
-Pullups (if you choose these and feel them a lot in your lats, then do them twice a week or even 3-4 times in order to bring them up… They’re a bitch to progress on when you’re carrying unneeded fat, though) or HS high rows or Pulldowns (though pulldowns may have to be done first in the session, your call)
-Alt. Offset Curls or Incline Offset Curls or HS machine curls
-Conc Curls bent-over with elbow in the air (i.e. not leaning against anything), have the other hand on a bench or DB rack to stabilize yourself. Alternatively, do them with a neutral/hammer grip…
superset the above last curl exercise with reverse pec deck to save time.
off
off
Rep ranges and sets totally depend on what you prefer. Just do something that allows you to get stronger without the need for a lot of volume.[/quote]
-I can make 6 days a week if it will help bring up my lagging bench numbers.
-My gym doesn’t have any of those ab wheels so far as i know.
-I have a plate loaded machine where the ROM is similar to a pull down.
-What do you mean by “scap retraction” when doing DB rows?
-For BB back squats do i still do Widow makers after my working set?
-I have a power squat machine available.
-I have a incline HS machine available.
-What are dead stop extensions, i can’t find an example through Google?
-I can’t do a full ROM pull up…yes i know i suck.
-What do you mean by “offset” when talking about curls?
-Hopefully you will respond soon. I’m really excited about starting a new routine Monday.
-My foot is swollen from dropping the weight on it. I’m gonna take this week off.
-Forgot to add my gym doesn’t have a High pull HS machine.
[quote]Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Cephalic_Carnage wrote:
Matthaeus wrote:
Mon: Chest/Back
Tue: Legs
Wed: Delts
Thu: Arms
Fri: Chest/Back
I would suggest not doing 2 major bodyparts twice a week… Concentrate on either chest or back imo, or do delts+back twice or so.
Thing is, training 5 days straight makes avoiding overlap rather difficult in this case.
It may be better to go:
Chest+Tris
Back+Bis
Delts
Legs(+bis? could be done)
Chest+Tris
off
off
or so, for example.
Or, for back emphasis:
Chest+Tris
Back+Bis
Legs
Delts(+tris? Only if you’re sure)
Back+Bis
off
off
That should actually work fine… Got any recent progress pics or so? Let’s figure out what area needs to be brought up the most…
Feel free to organize the days anyway you see fit except like i said weekends are off. For exercise selection i was thinking. Should you choose to go with one of the splits I mentioned, then I’ll go into detail with exercise selection.
Mon: BB incline bench, BB flat bench, (Pec deck), Lat pull down, One-arm DB row, Reverse Pec deck
Tue: Calf raise, (Leg Ext), Lying leg curl, BB Squats
Wed: DB overhead press, DB lat-raise, DB front raises, Shrugs, Reverse Pec deck
Thu: CGBP off pins, Seated Triceps press, Triceps Pushdowns, DB preacher curls, Pinwheels
Fri: DB incline bench, Db flat bench, (Pec deck), Lat pull down, (Deadlift), Reverse Pec deck
Anyway I’ll let you play around with this and see what you can do with it to make it better you can also throw in sets/rep ranges. Also any exercises in brackets are ones i have not done yet but would like to start doing unless you can think of better ones.
Also after further thought maybe switch arm day with shoulder day? Since perhaps arm fatigue will affect my chest and back day more then shoulder fatigue.
Well no i don’t have progress pics since I’m basing my weak areas on what body parts have not been increasing in strength as much as the others. For example my weakest lifts are as follows.
Those are what i have noticed have made the least progress compared to everything else. I’m not sure which split could bring up those areas best so i will let you take it from there. But seriously don’t worry about recovery as long as I’m not hitting the same muscle group two days in a row I’ll be fine.
I’m still pretty upset about my left elbow, honestly thought it would be back at 110% today. I have never been forced to skip a workout before and i was going to start using the 80 lb DB this week to. =(
You don’t have 6 days a week, do you?
Well, let’s start with prioritizing your back… That’ll help your pressing numbers eventually, too.
Chest+tris
-Flat BB Bench (starting with this just for a little change and to see how it goes)
-Incline DB Bench (BB if you must, or even a machine press…)
-Pec Deck
-EZ or Ab wheel rollouts, could also add a second, weighted ab exercise (do those before the rollouts though)
-Calves if you feel that you need to bring them up.
Back+Bis
-Lat Pulldown (do you have a HS pulldown machine or a HS high row?) or rack chins
-One-Arm DB Rows with scap retraction each rep
-Shrugs of some kind if you want. (can be HS machine shrugs, db shrugs etc… Don’t just stand straight up and shrug to the ears, retract your scapulae or so, play around with the angle of your upper body etc to see what works best for you). If your traps aren’t fresh come deadlift day then drop the shrugs.
-Pinwheels
-DB Preachers
Legs
-Calves
-L. Leg Curls
-BB Back Squats
-Ab wheel or EZ rollouts
Delts+tris
-DB OHP or HS OHP machine (Do you have a v-squat or power-squat machine available by any chance?)
-Laterals or Machine Laterals
-Pin CGP (do you have a HS incline press available?) if your tri press suffers too much due to the delt work, then do them first in the workout and then do the delt press.
-Dead Stop Extensions
-pushdowns if you like
(no rear delt or trap work today, because that would clash with tomorrows back work)
Back+Bis
-Deadlifts or rack pulls (retract scapulae after lockout each rep. I.e. don’t start retracting during the actual lifting phase, like one would do on rows, but after you’ve locked out and then let them come into a normal position before lowering the bar again)
-Pullups (if you choose these and feel them a lot in your lats, then do them twice a week or even 3-4 times in order to bring them up… They’re a bitch to progress on when you’re carrying unneeded fat, though) or HS high rows or Pulldowns (though pulldowns may have to be done first in the session, your call)
-Alt. Offset Curls or Incline Offset Curls or HS machine curls
-Conc Curls bent-over with elbow in the air (i.e. not leaning against anything), have the other hand on a bench or DB rack to stabilize yourself. Alternatively, do them with a neutral/hammer grip…
superset the above last curl exercise with reverse pec deck to save time.
off
off
Rep ranges and sets totally depend on what you prefer. Just do something that allows you to get stronger without the need for a lot of volume.
-I can make 6 days a week if it will help bring up my lagging bench numbers.
[/quote] It should… We might have to modify BBB a little over time, though. It has a lot of pressing volume in it’s original version, too much actually.
First off, go check the first few pages of the “OTS Big Beyond Belief” thread in the bodybuilding forum (the original one, may be linked at the beginning of the second one). There you’ll find a link to the slideshare site with the full e-book, or you can buy it.
Alternatively, I could write out the relevant parts here.
[quote]
-My gym doesn’t have any of those ab wheels so far as i know.
[/quote] Use an EZ Bar instead. [quote]
-I have a plate loaded machine where the ROM is similar to a pull down.
[/quote] If that one feels good to you, use it. [quote]
-What do you mean by “scap retraction” when doing DB rows?
[/quote] You start the row by retracting your shoulder blade and bringing your shoulder back and that’s practically half the rep already (you also obviously pull your elbow to your side at the same time).
You reverse that on the negative. You have seen Dave Tate’s Bench Setup video, right? Retracting the scapulae is part of your bench setup as well so that you can get your shoulders onto the bench and create a stable platform as well as give the bicep tendon some room to breathe.[quote]
-For BB back squats do i still do Widow makers after my working set?
[/quote] 1 widowmaker as usual on the above routine. But if you switch to BBB instead, then no widowmaker. [quote]
-I have a power squat machine available. [/quote] Great! That thing is a godsend for shoulder and, to some degree, tricep training (you read that right).
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They’re a delt exercise, but should take care of your tris as well.
Nice if you want to bring both muscle-groups up… [quote]
-I have a incline HS machine available.
[/quote] Is it a regular or wide incline?
Anyway, the idea here is basically to use them for tricep work (Thanks to Stronghold for making me aware of that variation): Put the seat down far enough that you can do JM Presses on them:
EliteFTS.com - JM Press on Machine - YouTube ← play around with elbow position and don’t think you can go as heavy on these as on a regular press… Oh, and use elbow sleeves. [quote]
-What are dead stop extensions, i can’t find an example through Google? [/quote]
Jason Wojo lying tricep extensions - YouTube ← you didn’t look hard enough 
You can do them on the floor or on a bench (better do them on some mat or rubber stuff on the floor or else things may get a little loud right next to your ears…). If done on the floor, use the 25’s as your largest plates to keep the ROM ok.
Also, stop with upper arms at an incline rather than the bar straight above your shoulders/neck area.
Use elbow sleeves, though these extensions tend to be nicer on the elbows than skulls. Which bar and grip-width to use is up to you, most use the inner grip area of an EZ bar, but there are different kinds of EZ’s out there… This exercise is sort of like a deadlift for the triceps.[quote]
-I can’t do a full ROM pull up…yes i know i suck.
[/quote] If you want to change that, then it’s 4 or so times per week: Pull-ups.
However, if you don’t care much for them and they don’t work so well for your lats/you feel them too much in the arms, simply use the pulldown and the machine pulldown instead… [quote]
-What do you mean by “offset” when talking about curls?
[/quote] Instead of gripping the bell’s handle dead-center, you grip it so that your thumb touches the innermost plate on it’s side of the 'bell.
You know how one starts alt. curls and incline curls etc with 'bells in a neutral position? When lifting the weight you then supinate the wrist/bell and reverse that on the way down. Well, this supination of the wrist is another function of the biceps (they don’t just bend the arm at the elbow) and gives you an added training effect for one of the bi heads.
Obviously, gripping the bell dead-center would mean that you don’t really supinate against resistance, as the weight of the bell is balaned out on the other side by the other half of the db… But with an offset grip, the pinkie finger side of the bell will be further away from the hand than the thumb side and thus you will have to supinate against resistance. Start a bit lighter than usual when first implementing this.[quote]
-Hopefully you will respond soon. I’m really excited about starting a new routine Monday.
-My foot is swollen from dropping the weight on it. I’m gonna take this week off.
-Forgot to add my gym doesn’t have a High pull HS machine.[/quote] Shame, but it won’t hinder your training much.
You seem to have a great gym (equipment wise) as it is. Can’t be perfect
So anyway i read through the entire BBB slide show…and i gotta say most of that stuff went over my head. I saw the 6x per week once a day routine i figure that’s the one you would have me do. Anyway I’m not sure what you want to do with that but either way I’m gonna start a new routine Monday because…i just can’t fucking wait any longer lol. So if you had some sort of plan with it better post it by Monday. If not I’ll just do the 5 day plan you outlined here.
Will the power squat push press replace my overhead pressing on delts+tris day? Also noticed that guy was repping like 800 lbs in that video…how heavy do you figure i should go on heavy set.
For the record i knew what a lying triceps extension was but you worded it different so it didn’t show up as dead stop extension.
I do want to get better at pull ups but to be honest i don’t really feel them working my lats more my arms and shoulders.
Anyway i will eagerly await your reply also did you see my thread in the power lifting forum. I thought it was a good idea but it looks like my initial thoughts were correct i just feel like a dumb ass now ha ha.
[quote]Matthaeus wrote:
So anyway i read through the entire BBB slide show…and i gotta say most of that stuff went over my head. I saw the 6x per week once a day routine i figure that’s the one you would have me do. Anyway I’m not sure what you want to do with that but either way I’m gonna start a new routine Monday because…i just can’t fucking wait any longer lol. So if you had some sort of plan with it better post it by Monday. If not I’ll just do the 5 day plan you outlined here.
Will the power squat push press replace my overhead pressing on delts+tris day? Also noticed that guy was repping like 800 lbs in that video…how heavy do you figure i should go on heavy set.
[/quote] Just start light, work your way up and see where you end up. Then improve on that baseline to the best of your ability over time. [quote]
For the record i knew what a lying triceps extension was but you worded it different so it didn’t show up as dead stop extension.
I do want to get better at pull ups but to be honest i don’t really feel them working my lats more my arms and shoulders. [/quote] Then forget about them and go with the pulldown machine and the regular pulldown… [quote]
Anyway i will eagerly await your reply also did you see my thread in the power lifting forum. I thought it was a good idea but it looks like my initial thoughts were correct i just feel like a dumb ass now ha ha.[/quote]
lol, I read the initial post of yours but there were no replies yet.
It’s not a bad idea per se… I would simply have asked about experienced PL guys training at gyms in your area and then gone from there
As for BBB, yeah, ignore most of the drivel in the book. The 6day, 1 per day routine is what you’ll be doing (a modified variant, anyway), and mostly ramp 1 and growthphase 1, not the entire thing.
But for now, start the 5-day routine from above. I mostly want to make sure you got the scapular retraction part etc and that your bench setup is good…
In 3-4 weeks you can start the new routine then.
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
So anyway i read through the entire BBB slide show…and i gotta say most of that stuff went over my head. I saw the 6x per week once a day routine i figure that’s the one you would have me do. Anyway I’m not sure what you want to do with that but either way I’m gonna start a new routine Monday because…i just can’t fucking wait any longer lol. So if you had some sort of plan with it better post it by Monday. If not I’ll just do the 5 day plan you outlined here.
Will the power squat push press replace my overhead pressing on delts+tris day? Also noticed that guy was repping like 800 lbs in that video…how heavy do you figure i should go on heavy set.
Just start light, work your way up and see where you end up. Then improve on that baseline to the best of your ability over time.
For the record i knew what a lying triceps extension was but you worded it different so it didn’t show up as dead stop extension.
I do want to get better at pull ups but to be honest i don’t really feel them working my lats more my arms and shoulders. Then forget about them and go with the pulldown machine and the regular pulldown…
Anyway i will eagerly await your reply also did you see my thread in the power lifting forum. I thought it was a good idea but it looks like my initial thoughts were correct i just feel like a dumb ass now ha ha.
lol, I read the initial post of yours but there were no replies yet.
It’s not a bad idea per se… I would simply have asked about experienced PL guys training at gyms in your area and then gone from there
As for BBB, yeah, ignore most of the drivel in the book. The 6day, 1 per day routine is what you’ll be doing (a modified variant, anyway), and mostly ramp 1 and growthphase 1, not the entire thing.
But for now, start the 5-day routine from above. I mostly want to make sure you got the scapular retraction part etc and that your bench setup is good…
In 3-4 weeks you can start the new routine then.
[/quote]
No problem when you have the new 6 day routine ready just post it here and i will see it. Also you didn’t specify a rep range not sure if i missed that if so sorry. One last question, am i still only doing one working set so to speak. Or should i be doing more now?
[quote]Matthaeus wrote:
No problem when you have the new 6 day routine ready just post it here and i will see it. Also you didn’t specify a rep range not sure if i missed that if so sorry. One last question, am i still only doing one working set so to speak. Or should i be doing more now?[/quote]
All totally your call. You can do what you’ve been doing from the beginning (I would keep it that way on exercises/bodyparts where your progress has been good) and switch to a heavy and a light set (or vice-versa) or some such wherever your progress wasn’t that great… See how you do.
Rep ranges are also up to you.
Monday: chest/Tris
BB Flat bench
100x10
140x10
190x5
190x5
210x5
230x5 (YEAH BUDDYYYYYYYYYYYYYYYYYYY LIGHT WEIGHT!)
BB incline bench
100x10
120x10
140x5
160x5
190x5 (spotter said it was all me and i could go heavier…so i did)
210x5 (spotter said he helped a little bit guess I’ll stick with 210)
Pec deck
6(stacks)x15
8(stacks)x15
10(stacks)x15
12(stacks)x10
Leg press (calves)
540x15
630x15
720x15
810x10
900x10
900x10
Ab wheel
Body weight x Failure
Body weight x Failure
Body weight x Failure
Body weight x Failure
Man the fucking ab wheel owned me. Also holy shit on the bench numbers no idea where they came from, my guess maybe 5 reps for bench is my sweet spot for progression. Getting 225 for reps by Christmas was my big goal now i got it with more then 2 months to spare. Also I’m wondering if there is any way to train my calves every time i train?
[quote]Matthaeus wrote:
Monday: chest/back
BB Flat bench
100x10
140x10
190x5
190x5
210x5
230x5 (YEAH BUDDYYYYYYYYYYYYYYYYYYY LIGHT WEIGHT!)
BB incline bench
100x10
120x10
140x5
160x5
190x5 (spotter said it was all me and i could go heavier…so i did)
210x5 (spotter said he helped a little bit guess I’ll stick with 210)
Pec deck
6(stacks)x15
8(stacks)x15
10(stacks)x15
12(stacks)x10
Leg press (calves)
540x15
630x15
720x15
810x10
900x10
900x10
Ab wheel
Body weight x Failure
Body weight x Failure
Body weight x Failure
Body weight x Failure
Man the fucking ab wheel owned me. Also holy shit on the bench numbers no idea where they came from, my guess maybe 5 reps for bench is my sweet spot for progression. Getting 225 for reps by Christmas was my big goal now i got it with more then 2 months to spare. Also I’m wondering if there is any way to train my calves every time i train?
[/quote]
Training calves every day (or almost) imo just gives you about an inch of growth due to irritation/inflammation and that’s it. You can train them twice or even three times a week, but more than that is imo not very useful. Plus you don’t want to mess up your achilles tendon, or get tight calves (which suck for deadlifting and squatting).
Good job on the weights!