[quote]Spidey22 wrote:
So here’s how my workouts will (likely) look. I ramp up in 3 sets to usually 1 ‘top’ set each lift.
HFSW: Squat, Bench, DL light weight, explosive, 3-5 sets of 2-6 reps
Bench/Chest/Bicep Day: Concentrate on progressing on Bench, but everything else is mostly for pump and contraction
Flat Bench 3-6 reps
Incline DB 6-13 reps
Machine Flye 10-20 reps
Hammer Curls 8-12 reps
Pulldown Curls 10-20 reps
Straight Bar Curls 6-10 reps
Deadlift/Back (volume)/Calves: Basically heavy Deads with John Meadows workout following
Conventional DL 3-6 reps
Meadows Rows 8-12 reps
DeadStop DB Rows 8-12 reps
Stretchers 12-20 reps
Pullover Machine 8-12 reps
Cable Rows 10-15 reps
Shrugs 12-20 reps
Calve Raises 8-12 reps
Shoulder/Tricep: Ok, so OHP seems to inevitably give my shoulder issues. I have a shitty left shoulder, likely from collisions in basketball (so PT’s have told me), but got lucky that shoulders are a part people compliment me for often… so this is basically a volume day, a la John Meadows
Incline Rear Delt Flies 10-20 reps
Rear Delt Destroyer 30-60 reps
Lateral Raises 8-15 reps
Lateral Swings 20-40 reps
Shoulder Triad 3 rounds
Rope Pushdowns 8-14 reps
HS Dip Machine 6-10 reps
OH DB Extension 10-20 reps
Squats/Legs/Abs/Calves: Trying to bring my squat up, then REALLY hammer ‘weaknesses’ like hammies, core, ect.
Squats 3-6 reps
Front Squat Holds sets of 5-20 secs
Leg Press 6-15 reps
Incline GHR 10-20 reps
Single Leg Press 10-15 reps
Calve Raises 12-20 reps
Back (Heavy)/Arms: I really want a big back and arms, so this day is really to just give them some frequency. The Back work, unlike the other day, will be focused around adding weight and help with my DL. Also using CT’s Arm Protocol on this day, unless I find out I hate it. lol
Pullups 3-8 reps
Kroc Rows (no strap) 20-35 reps
A. Incline close-grip bench ramping sets of 5
B. Decline close-grip bench ramping sets of 5 starting where you ended A
C. Top-half close-grip bench from pins ramping sets of 5 starting where you ended B
D. Standing barbell curl 5x5, 3x10 (sets of 5 are full range of motion reps; sets of 10 you only do the middle portion of the range of motion)
E. Preacher curl machine 3 x 20+10 … 20 bottom half reps with a heavy weight, no rest, 10 full reps with a lighter weight
F. Preacher bench DB hammer curl 3 x burns (8-10 full reps + maximum top half partials)
So that’s it. Some days look like a lot of volume, mostly that DL/Back Day. But I mean, I’m young, no stress, tons of food this summer, should be time to push the envelope, right? HFS in the morning takes 30 mins, and none of these sessions listed will take more then 60 mins. 2 days of rest a week will aid in recovery as well, the fact on any day, the most sets taken to actual failure will be 12 on any given day. AND with CBL I’ll be getting in around 200g Protein and 600+g Carbs on training days. LOTS OF RECOVERY.
Feed back? Too much of a cluster fuck? Goals are just to get bigger and stronger and maybe just maintain some of my leanness.
EDIT: Will be switching the Chest/Bi to Chest/Tri and Shoulder/Tri to Shoulder/Bi, because doing Biceps the day before DL/Back day seems like a tard-tastic move[/quote]
Looks good man. Like Jab said, best way to find out if it works for you is to try it. Most important thing is that the exercises work FOR YOU, and you bust your ass on them. If you’re doing an exercise and really not feeling it, replace it with something else.
A couple things I’d mention, you may or may not have reasons for it so I’m just wondering about your rationale:
- On back day, you have 3 types of horizontal pulls (rows), and no real vertical pulling (pulldowns), besides the stretchers, which are kind of a cross between the two.
- Squat/leg day you say you wanna bring up your squats then ‘hammer weaknesses like hammies’ but after squats you have 3 quad-dominant movements and 1 hamstring-dominant one
edited for my confusion
