I’ve been running a traditional s-b-d split. I want two upper body days now though.
Monday:
coan DL cycle
Tuesday:
ME press
military press
Tri extentions
read delt flys
Thursday:
Squat
glute ham raises
leg press
chins if I have time
Friday:
dips 6-8 rep sets
dumbell bench 6-10 reps
rear delts
triceps… I want to do a high board press, but idk if that will to taxing on the cns or not. I want this to be a lighter hypertrophy/recovery day Should I just do more tri extentions?
After C-P I plan on doing:
Deadlift
Cable rows
RE dumbell rows
shrugs
and maybe cleans/SLDL to add pulling volume. Most people don’t like higher volume pulling, I think the part of C_P that helped me break my several month long plateau was the high volume of pulling.
[quote]dhickey wrote:
Just a suggestion but maybe keep heavy work on Tuesday. Then do speed bench and shoulder work on Friday. Maybe tricep extension or press downs.
I would keep any exercises you use heavy weight for on Tuesday and do the little light shit on friday.
[/quote]
Yeah, The tuesday workout is ME, and the friday one is RE. I think I’ll benefit from more size then speed work at this point. My raw bench is messed up from my shoulder injury. I’m fast off my chest and grind it out at lockout. Which is wierd because I’m raw…but I think it will fix itself.
[quote]Hanley wrote:
I’ve done board presses on a seperate day to my ME day and it killed my recovery. I’ve seen much better results doing them on the same day.[/quote]
Same here. For me, to get any benefit from board pressing I have to go heavy as hell. To go heavy as hell twice a week beats my shoulders down, so I keep it on the same day as all the heavy benching.
I’ll try 8-15 to start out after c-p. I should do the board as my tricep lift on ME days, and extentions on RE days. Makes more sense then the other way around I guess.
[quote]zephead4747 wrote:
I’ve been running a traditional s-b-d split. I want two upper body days now though.
Monday:
coan DL cycle
Tuesday:
ME press
military press
Tri extentions
read delt flys
Thursday:
Squat
glute ham raises
leg press
chins if I have time
Friday:
dips 6-8 rep sets
dumbell bench 6-10 reps
rear delts
triceps… I want to do a high board press, but idk if that will to taxing on the cns or not. I want this to be a lighter hypertrophy/recovery day Should I just do more tri extentions?
After C-P I plan on doing:
Deadlift
Cable rows
RE dumbell rows
shrugs
and maybe cleans/SLDL to add pulling volume. Most people don’t like higher volume pulling, I think the part of C_P that helped me break my several month long plateau was the high volume of pulling.[/quote]
It looks like you’re doing “rear” delt flies on tues, last. you just said your do your BoardPr on that day though. So if it gets replaced with board press then that’s cool. But after a good shot at tricep extensions (especially cable or fat bar cable) you will get a shitty session of RDl Flies. your arms should be almost to fatigued to keep a good weight straight.
So I’d suggest using more agonist muscles after the tricep assassination. Some rowing or something that doesn’t rely on the isometric extension of your triceps.
Save the flies for squat day and pop the chins in there at the end of the press day. The chins, if they need to, will be able to recruit more non-fatigued muscle than the flies ever will.
This is all assuming that your are busting your cunt on the tricep extensions (or BdPr depending on how the day looks now). From what I gather of your motivations I would say you are a serious athlete and would likely go to war on the extensions or BdPr. Have fun,
[quote]zephead4747 wrote:
So lets say it looks like:
Monday:
coan DL cycle
(rows and pulldowns)
Tuesday:
ME press
military press
high Board press
read delt flys [/quote]
On this day I’d, personally, replace the rear delt flies with something that doesn’t require you to keep your triceps isometrically locked. I just think it will be hard to get the most out of these after 3 what I assume are hard pressing lifts that majorly involve the tri’s.[quote]
Thursday:
Squat
glute ham raises
leg press
chins if I have time [/quote]
Maybe you want to take the chins from this day and pop them where the RD flies are and get those flies in here where you have fresher arms.[quote]
See I think this day will be ok because the flies are before youwrite off your triceps on extensions. So i think that you’ll have enough arm stability to get the most out of the flies. If the extensions where before then I’d say the flies would be hard to put your best “cunt breaking” effort into.[quote]
what exactly would you have me change?[/quote]
That being said this is your time for the next month so do what ever makes you feel the best. Feel free to tell me to stick my balls up my ass because you’re the one who has to do this bad boy. I just don’t want you to get your best DB’s out for some RD flies and think after the first set: “Holy shit, my fucking triceps are shot. Fuck this couch.” and not be able to get the best weight/form/speed/contraction in.
[quote]Avocado wrote:
zephead4747 wrote:
So lets say it looks like:
Monday:
coan DL cycle
(rows and pulldowns)
Tuesday:
ME press
military press
high Board press
read delt flys
On this day I’d, personally, replace the rear delt flies with something that doesn’t require you to keep your triceps isometrically locked. I just think it will be hard to get the most out of these after 3 what I assume are hard pressing lifts that majorly involve the tri’s.
Thursday:
Squat
glute ham raises
leg press
chins if I have time
Maybe you want to take the chins from this day and pop them where the RD flies are and get those flies in here where you have fresher arms.
See I think this day will be ok because the flies are before youwrite off your triceps on extensions. So i think that you’ll have enough arm stability to get the most out of the flies. If the extensions where before then I’d say the flies would be hard to put your best “cunt breaking” effort into.
what exactly would you have me change?
That being said this is your time for the next month so do what ever makes you feel the best. Feel free to tell me to stick my balls up my ass because you’re the one who has to do this bad boy. I just don’t want you to get your best DB’s out for some RD flies and think after the first set: “Holy shit, my fucking triceps are shot. Fuck this couch.” and not be able to get the best weight/form/speed/contraction in.
-chris[/quote]
ok, Also, the flys are on a machine if that makes any difference. It all makes sense, I’ll tak your advice.
I see. It being a machine will help with taking stress off the tri’s. Just see if you like them before or after. At least you can be sure that having tired rear delts will not affect your pressing the same way that tired triceps would affect your flies. Good luck sir,
[quote]Avocado wrote:
I see. It being a machine will help with taking stress off the tri’s. Just see if you like them before or after. At least you can be sure that having tired rear delts will not affect your pressing the same way that tired triceps would affect your flies. Good luck sir,
[quote]zephead4747 wrote:
Avocado wrote:
I see. It being a machine will help with taking stress off the tri’s. Just see if you like them before or after. At least you can be sure that having tired rear delts will not affect your pressing the same way that tired triceps would affect your flies. Good luck sir,
[quote]Avocado wrote:
zephead4747 wrote:
Avocado wrote:
I see. It being a machine will help with taking stress off the tri’s. Just see if you like them before or after. At least you can be sure that having tired rear delts will not affect your pressing the same way that tired triceps would affect your flies. Good luck sir,
[quote]zephead4747 wrote:
Avocado wrote:
zephead4747 wrote:
Avocado wrote:
I see. It being a machine will help with taking stress off the tri’s. Just see if you like them before or after. At least you can be sure that having tired rear delts will not affect your pressing the same way that tired triceps would affect your flies. Good luck sir,
-chris
alrighty, I’ll try it your way first.
That’s what she said,
-chris
did she like it?[/quote]
No they never do. I wonder if it’s the midget himself or the way I dress him that gets the bad response?