[quote]Cephalic_Carnage wrote:
mertdawg wrote:
BB hacksquats are useless
i personally hate pullups.
if youre the same guy im thinking of, i dont think someone who just got told they lack intensity should be trying to do RP techniques. if youve never trained to failure before you arent going to be able to RP
No, not me. I have trained more like a (weak) powerlifter for the last 7-8 years. The main difference for me will be in doing sets in the 7-15 rep range while most of my stuff has been 2-6. Also switching to stricter movements.
I have power squatted 445 (not great) and benched 357.5, and front squatted 305. Most of my training has been something like 5 x 3, 4 x 6.
But the strict BB type exercises really cut my weight.
I bench 330 x 2 about a month ago and in one workout in Sept. did 342.5 for 10 singles in 15 minutes, but when I did strict BB type bench presses I could only do 155 x 12! so I at least have a lot of improvement I can make.
I have squatted 445, but again, strict, no-lockout close stance squats did just 215 x 8!
BB hack squats do seem to work for me much like a leg exension. I’ve seen Ronnie Coleman do them in videos and the way he does them seems to work. My other option would be lunges, or split squats or front squats.
You know, If you want to try out ramping, then I’d really just do a regular bb split. Those two things kind of go together.
If you don’t want to split stuff up so much, consider this:
(also, I would stay away from rest-pause for now. Do regular sets for a month, then add in RP… Imo rest-pause works better with an exercise rotation, and is dangerous to do on lifts which involve the low-back etc.
If you have questions about RP and how to incorporate it, consider visiting the DC threads on here)
3-way, yates-inspired
Day 1 - Chest, Biceps, Triceps (yes, in that order to give tris a rest after chest)
Day 2 - Legs
Day 3 - Off
Day 4 - Delts, Back (in that order)
Day 5 - off
Day 6 - either restart the cycle or another off-day… You can do this routine over 3 days a week or repeat it after every 5th day… Your call.
(warmups in this case I’d do something like 8, 5-6, 3-4, work-set or so.
(for each “-”, pick one exercise that fits the category)
Chest
-Low incline exercise (bb, db, machine), ramp up over 4 sets with relatively even weight jumps. I’d use 6-10 or so as your rep-range. (move up in weight in small increments once you can do 8, 9 or 10 reps… Make sure you “own” the weight before moving up)
-flat or decline exercise (bb, db, machine) ramp over 3-4 sets. 6-10 on final set.
Bis
-alt. db curls, EZ curls, low cable-curls… Whatever. 3-4 sets (could go 8 reps, 4-6 reps, work set), ramped, 6-10.
-incline offset grip curls, preachers, machine curls… 2-3 sets ramped
6-10 or 8-12 on the last set.
Tris
-CGP (elbows tucked, grip as wide as necessary so that you can stay fully tucked…), In-Human Press, S-wide-RGB (DC grip), HS dips…
3-4 sets ramped, 6-10 on the last.
-PJR’s, Larry Scott Extensions, Rolling DB extensions on the floor, Lying EZ extensions (bar comes down behind head), … 3 sets or 4 sets ramped.
Legs
-Squats, Front squats, Leg Press, Hack Machine squats, Power squats, whatever. 4-5 sets ramped, 4-6 reps on top set (could do two sets here), then rest, reduce the weight some and do a 20 rep widowmaker… (which basically means that after 8-10 reps or so you hold the weight and catch your breath, then grind out a few more reps, repeat until you get 16-20 or so… If you do front-squats as your main exercise, do the widowmaker on the leg-press or hack machine. No warm-ups needed, though you could do one)
-Ham exercise (can be done before quads in case that the widowmaker just leaves you dead on the floor) like rev hypers, lying leg curls, sumo leg presses, SLDL’s… 3-4 sets, 6-10 on the last
-Calves (do the DC protocol for these if you think you can stomach it 
-pulldown abs or whatever
delts
-Overhead press of any kind (DB, BB, smith high inclines ala Rühl would probably be a good idea, we’ve talked about them a lot in the forums recently) 4 sets, ramped up, 6-10
-Laterals, better machine laterals if you have a good lateral machine… 2-3 sets ramped… 8-15 or 6-10
-Backwidth (or thickness first, depending on which is weaker in your case): Pulldowns (don’t cheat too much), Rack Chins (if you know how to do them right), pullups (weighted), that kind of thing. 4 sets ramped, 6-12 or so. (I would suggest rack chins or pulldowns or HS machines over pullups here, seriously)… And keep your biceps out of the movement.
-Backthickness
Yates Rows, Rack Pulls (only if you didn’t do free-weight back squats and/or sldl’s on leg day. This split shouldn’t have low-back involvement on two days, if you want to do both deads or rack deads and back squats/sldls, rotate them each week/cycle!), Kroc Rows (if you can get the technique down), HS row machines… You get the idea.
Rack pulls are done with a back-shrug at the top, i.e. you pull your delts back, chest out and tense your upper back…
4-5 sets (less for rows, more for heavy pulls), 6-10 or 8-12 at the end if it’s a row (kroc rows are 12-25, and done sort of like a widowmaker squat with the pauses etc)… And one heavy 6-8 followed by one lighter 8-12 (or the other way around) if it’s a rack dead/deadlift.
-rear delts: pinch-grip rows (Grab the plates with their lips pointing out, instead of the bar. 10-15 or so as a rep range then, go light at first! that’s obviously not a regular bo row, weight-wise…), face pulls, rev. pec deck… 2-3 sets, ramped, 8-12
Ok, still with me?
2 grams of protein per lb of bodyweight, and no arguing.
You’ll stay weak forever if you don’t eat.
So.
I’d really suggest that you try such a format out (or a regular 4-way or even 5-way).
[/quote]
Thanks for your ideas.
BTW do you think its better to do a compound movement like CG Bench before extensions, or after, or mix it up?
Also, I came up with pinch grip rear delt raises for myself about 14 years ago. I posted them on this site about 5 years ago. (I’m not saying I invented them) but I have found 2 things: 1) they are one exercise that I have always RPed on. I could do a 45 for 10 reps, but I could do 75 pounds for 3-4, and only needed about 20 seconds rest to do 2-3 more. 2) I have a version now where you put the weight on a long bar like for T-bar rows. That way you can pull backwards as well.
