It has been awhile since I have done them with a band. That probably would be the best way to get in high rep rehab type work. I like the suggestion and will give it a go.
2 Likes
Tuesday: Shoulders, Triceps, & Traps
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Press | 3-4 | 10-12, 8-10, 6-8F | 95x15, 145x12, 165x8, 185x9 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8F | 20x12, 30x10, 40x12 |
| One Arm Cable Lateral Raise | 3 | 10-12 | 3x12 (15lb) |
| DB Shrug | 3 | 10-12, 8-10, 6-8F | 50x12, 70x10, 90x20 |
| Tricep Pushdowns with Band | 200 reps |
2 Likes
Wednesday: Back & Rear Delts
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Close Grip Lat Pulldown using Reverse Grip EZ Curl | 3 | 10-12, 6-8, 6-8F | 90x12, 140x10, 160x8 |
| Incline Bench Cable Pullover with Rope | 3 | 10-12, 6-8, 6-8F | 45x12, 70x10, 90x8 |
| Chin-ups Neutral Grip | 5 | 10 | 5x10 (BW) |
| DB Chest Supported Row | 3 | 10-12, 6-8, 6-8F | 40x15, 50x12, 70x8 |
| DB Incline Bench T-Raises | 2 | 10-12, 6-8F | 20x15, 25x10 |
2 Likes
Friday: Chest, Biceps & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Incline Bench | 3 | 10-12, 6-8, 6-8F | 135x12, 185x8, 225x10 |
| DB Bench Press | 3 | 10-12, 6-8, 6-8F | 60x12, 80x8, 100x8 |
| DB Incline Fly | 3 | 10-12, 6-8, 6-8F | 20x12, 50x8, 70x6 |
| DB Incline Curl | 3 | 10-12, 6-8, 6-8F | 20x12, 35x8, 50x7 |
| Barbell Curl | 3 | 10-12, 6-8, 6-8F | 35x12, 55x8, 85x13 |
| DB Hammer Curl | 3 | 10-12, 6-8, 6-8F | 40x12, 60x8, 80x3+2*+1* (*Rest Pause) |
| Hanging Leg Raise | 2 | 8-10 | 2x10 (BW) |
2 Likes
Sunday: Hamstrings, Glutes, & Erectors
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Walk | 2.5 miles | Zone 1 | Lil Doggo Walkān |
| Camber Bar Good Mornings | 3-4 | 10-12, 6-8, 6-8F | 85x15, 175x12, 225x8, 265x8 |
| Camber Bar Box Squat (High Box) | 3 | 10-12, 6-8, 6-8F | 315x12, 355x8, 405x11 |
| Nordics | 3 | 6-8 | 3x8 (BW) |
| Back Extension | 2 | 10-12, 6-8 | 35x12, 45x8 |
2 Likes
Monday: Shoulders, Triceps, & Abs
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Press | 3 | 10-12, 8-10, 6-8F | 95x12, 135x8, 190x6 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8F | 25x12, 35x10, 45x6+2*+2* (* Rest Pause) |
| DB I-Y-T Raises (I Raise + Y Raise + T Raise = 1 Rep) | 3 | 10-12, 8-10F | 10x12, 15x8 |
| DB Rollbacks | 2 | 10-12, 6-8 | 20x12, 40x8 (my elbow hated these today) |
| Dips | 2 | 10-12, 6-8 | BWx12, +25x8 |
| Tricep Pushdowns with Band | AFAP | 200 reps | Monster-Mini Band: 45, 45, 25, 35, 25, 25 |
| Hanging Leg Raises | 1 | 15-20 | 15 |
1 Like
Going to try turning my 4-day āDorian inspiredā split into a 5-Way split by chopping the single leg day into two different sessions: one that is quad focused and another that is ham/glute focused.
Picked this idea up from CTās article about Neurotype 2B (and seen him recommend such a split elsewhere on the boards). Looks like a lot of whatās written in that article jives with Yates scheme if you leave open the number of sets/volume vs HIT approach.
My thinking is this should make leg sessions a bit faster and perhaps not so cortisol spiking as they are now. Would like to do some form of cardio before the session as a warmup (as I know I wonāt want to afterwards).
This also gives me a chance to hit squats or whatever I am feeling twice a week. I like to do good mornings in programs however I always seem to have trouble figuring out how to fit them in so I donāt have to ātradeā for squats or deadliftsā¦as stupid as that sounds. The posterior day works well for this as I can do GM as a main lift or as a warmup / lead in to some heavier Camber Bar Squat work.
Here is what it will sort of look like.
5-Way Split:
Day 1: Shoulders / Triceps / Abs
- Overhead Press / BTN Press
- DB / Cable Lateral Raises
- Rear Delt Raise / Upper Back Row
- Skull Crusher / DB Extension
- Dip / Close Grip Press
- Pushdowns
- Hanging Leg Raises
Day 2: Back
- Pull-ups
- Pulldowns / Pullovers
- Barbell Rows
- DB/T-Bar/ Meadows/Seated Cable Row
- Deadlift
- BB/DB Shrug
Day 3: Quads / Calfs / Cardio
- Cardio
- Front / SSB / Hatfield Squat
- Leg Extension / Belt Squat
- Landmine Dip-Belt Calf Raise
Day 4: Chest / Biceps / Abs
- Incline Bench Press
- DB Bench Press
- DB Incline Fly
- BB Curl / Chin-Ups
- DB Incline Curl / DB Alt. Bicep Curl
- DB Hammer/Pinwheel/BB Rev. Curl
- Weighted Decline Sit-ups
Day 5: Hamstrings / Glutes / Erectors
- Cardio
- GM / RDL
- Nordics / Leg Curls
- Back Ext / Reverse Hyper
I will sub in different exercises as I go week to week just to keep things interesting so I can push for rep records on my top set.
Really been liking Dorian Yates approach to bodybuilding. I am far too natty for bodybuilding, but itās even seeming to work for me at 40 years of age so I will take what I can get at this point. Best part is I usually donāt feel beat up session to session like I did with powerlifting style programs (minus some nagging tennis elbow shit), but I still am pushing the limits of what I can do and not being a sissy in the gym. I think thatās the biggest problem I have with the Volume approach to Bodybuilding I see. Doing 3x10 with the same weight just really seems to make less and less sense to me these days. I do like that approach for a sort of ācruiseā week (or weeks) after several weeks of pushing rep records.
I like how he focuses on pushing a single useful set sort of like 5/3/1 main lift work. I also think this 6-8 rep range suites me better at this stage in life, and I am all for the ramping sets where your first set is a feeler with about 50% load of your top set. Then the next feeler set is 75-ish % of the top set where you cap it at 10 reps.
As far as training days of the week or off days. I will just maneuver sessions around as I can. Some weeks will be several days in a row others may end up every other or 2 on, 1 off. Life sort of dictates this for me and rather than try to push against it I am just gonna roll with it.
3 Likes
Wednesday: Back
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Chin-ups Neutral Grip | 3 | 10-12, 8-10, 6-8F | BWx12, +25x8, +45x6 |
| Close Grip Lat Pulldown using V-Grip | 3 | 10-12, 8-10, 6-8F | 45x15, 90x15, 135x8, 180x4, 160x8 |
| Barbell Row | 3 | 10-12, 8-10, 6-8F | 125x12, 175x10, 215x12 |
| Deadlift | 2 | 8-10, 6-8 | 305x8, 355x3 |
| DB Shrug | 2 | 10-12, 8-10 | 75x12, 90x10 |
| Seated Cable Row using Reverse Hyper | 3 | 10-12, 8-10, 6-8F | 0 (skipped) |
2 Likes
Bit quiet, hope all is well
All is well. Just gotten busy again at work. Still lifting off and on but didnāt post it. Will be back on soon.
1 Like
Wednesday: Shoulders, & Triceps
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Smith Machine Seated Press | 3 | 10-12, 8-10, 6-8F | 80x12, 120x10, 150x8 |
| DB Lateral Raise | 3 | 10-12, 8-10, 6-8F | 25x12, 35x10, 45x8+2*(* Rest Pause) |
| Cable Lateral Raise | 3 | 10-12, 8-10, 6-8 | 10x12, 15x8, 20x6 |
| Tricep Pushdowns with Straight Bar | 3 | 10-12, 8-10, 6-8 | 30x12, 50x10, 80x8 |
| Tricep Pushdowns with Rope | 3 | 10-12, 8-10, 6-8 | 30x12, 45x10, 60x8 |
| Tricep Pushdowns with Reverse Grip on Straight Bar | 3 | 10-12, 8-10, 6-8 | 30x12, 45x10, 60x8 |
Thursday: Back
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Barbell Row | 3 | 10-12, 8-10, 6-8F | 215x10, 265x8, 305x7 |
| Chin-ups Neutral Grip | 3 | 10-12, 8-10, 6-8F | BWx12, +25x12, +45x7 |
| Pull-Ups using various grips (wide, close, underhand) | 3 | 10-12 | 3x12 (BW) |
| Deadlift | 1 | 6-8 | 355x6 |
| Barbell Shrug | 2 | 10-12, 8-10 | 225x20, 275x12 |
3 Likes
Saturday: Quads & Cond.
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Overhead Squat | 3 | 8, 5, 3 | 85x8, 125x5, 175x3 |
| Front Squat | 3 | 10-12, 8-10, 6-8 | 175x10, 215x8, 265x3 |
| KB Swings | AFAP | 100 reps | 55lb |
| KB Goblet Squat | AFAP | 100 reps | 55lb |
2 Likes
Seen some discussion on overhead squats in the gym bro thread and thought it had been awhile since I had done them. Still think the same thing as beforeā¦this is a stupid lift and I remember why I donāt do them. Front squats > Overhead Squats. Back Squats > Front Squats.
3 Likes
Never tried, never seen the point. If you do the O lifts then yeah I get it. I can have more weight on the bar doing back squats, front squats or Zerchers.
2 Likes
Yeah those are my same thoughts as well. I think youāre right. They could make sense for practicing a snatch or trying to get stronger in that position but outside of that any other squat variation just seems to make more sense.
Seems like one of those movements that CrossFit made popular for some reason. When really the thruster is the movement from CrossFit that I should do more often because itās awesome.
1 Like
175 x 3 is pretty good. Are you sure you havenāt been secretly practicing?
1 Like
Haha closet overhead squats with the garage door down
2 Likes
Monday: Chest & Biceps
| Exercise | Sets | Reps | Weight (lbs) x Rep |
|---|---|---|---|
| Incline Bench | 3 | 10-12, 8-10, 6-8F | 125x12, 175x10, 215x10 |
| DB Bench Press | 3 | 10-12, 8-10, 6-8F | 60x12, 80x8, 102.5x8 |
| DB Incline Fly | 2 | 10-12, 6-8F | 20x12, 50x8 |
| DB Incline Curl | 3 | 10-12, 8-10, 6-8F | 20x12, 35x8, 55x6 |
| DB Hammer Curl | 3 | 10-12, 8-10, 6-8F | 35x10, 55x8, 70x6 |
3 Likes
Some good sessions going down
1 Like
You doing good? Itās been a bit quiet in here