 Lougotzz 
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Joined: Mar 2001  PA, USA
 Posts: 1806 Feedback: 100% (92) |
Posted: 8/4/2012 9:19:44 PM
THE IMAGE ABOVE IS A PAID ADVERTISEMENT I start by breaking a sweat on the stair master for about ten minutes along with hanging leg raises and dips. Then I begin lifting. I'm going 5/3/1 for the big lifts. Monday, military press, upright rows 4 sets of 10, rear, front and lateral deltoid raises 3 sets of 15. Tuesday, dead lifts, pull ups 4 sets of 10, barbell rows 4 sets of 10, dumbell rows 4 sets of ten, bicep curls 3 sets of 15 Thursday Bench press, incline dumb bell press 4 sets of 10, decline dumb bell press 4 sets of 10, chest flys 4 sets of ten. triceps extension 3 sets of 15 Friday Squats, fron squats 4 sets of 10, leg press 4 sets of ten, lunges 4 sets of ten, ab stuff What do you think? Anything I should work on? I do about 15 minutes of stair master after I lift. |
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darktide
Brain Doc
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Joined: Apr 2008 MI, USA
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Posted: 8/4/2012 9:55:21 PM
Drop the leg press and bicep curls.
Add Goodmornings and GHR. Good otherwise. |
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Posted: 8/5/2012 1:35:54 PM
Ok, I'll put good mornings in on Tuesday and GHR on Friday.
Thanks. |
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RatherBeLifting
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Posted: 8/5/2012 2:33:28 PM
I would drop the decline presses, fly and tricep extension. For me personally, that would be a lot of volume. Fly's don't seem to do anything but make my shoulders ache. I would do close grip presses and weighted dips instead of tricep extensions.
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Posted: 8/5/2012 3:03:21 PM
Originally Posted By RatherBeLifting:
I would drop the decline presses, fly and tricep extension. For me personally, that would be a lot of volume. Fly's don't seem to do anything but make my shoulders ache. I would do close grip presses and weighted dips instead of tricep extensions. I'll ditch the fly and tricep extensions and replace with what you said, but my lower chest needs significant help, so I'm going to see how decline presses work for me for a while. |
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Hank
Fancy Shoes - NOV Legion
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Posted: 8/5/2012 5:04:22 PM
Do what you want, but presenting your chest more in a dip or a more extreme arch in bench pressing should yield similar results. If you really want to improve your chest via 5/3/1, try following the BBB template for bench.
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Posted: 8/5/2012 5:10:57 PM
Originally Posted By Hank:
Do what you want, but presenting your chest more in a dip or a more extreme arch in bench pressing should yield similar results. If you really want to improve your chest via 5/3/1, try following the BBB template for bench. But that would be simple. Why would he wanna follow the program the way it was written? He clearly knows more than Jim Wendler. Anybody else have a BB.com flashback when they read this thread? 
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RatherBeLifting
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Posted: 8/5/2012 5:38:20 PM
[Last Edit: 8/5/2012 5:40:35 PM by RatherBeLifting]
Originally Posted By Lougotzz:
Originally Posted By RatherBeLifting:
I would drop the decline presses, fly and tricep extension. For me personally, that would be a lot of volume. Fly's don't seem to do anything but make my shoulders ache. I would do close grip presses and weighted dips instead of tricep extensions. I'll ditch the fly and tricep extensions and replace with what you said, but my lower chest needs significant help, so I'm going to see how decline presses work for me for a while. You'll get more out of the close grip press and dips than decline bench. Try both and see how it works. There is no lower chest...just the pec minor and pec major. Your chest shape is genetic. I can promise you if you get a strong chest then your lower chest will be fine. Are you worried about sagging or bitch tits...that goes away with lower body fat. Originally Posted By Hizzie:
Originally Posted By Hank:
Do what you want, but presenting your chest more in a dip or a more extreme arch in bench pressing should yield similar results. If you really want to improve your chest via 5/3/1, try following the BBB template for bench. But that would be simple. Why would he wanna follow the program the way it was written? He clearly knows more than Jim Wendler. Anybody else have a BB.com flashback when they read this thread?
He's on the right track. No reason to shame him.  |
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darktide
Brain Doc
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Joined: Apr 2008 MI, USA
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Posted: 8/5/2012 8:16:03 PM
He's impressionable, and not arguing too much.
He shows promise. =) |
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Posted: 8/6/2012 5:15:04 PM
Ok, so I have:
Monday military press, upright rows 4 sets of ten, front,rear,and lateral deltoid raises 3 sets of 15. Tuesday, dead lifts, pull ups 4 sets of ten, barbell rows 4 sets of ten, dumbell rows 4 sets of ten, good mornings 4 sets of ten. Thursday I have bench press, incline dumbell press 4 sets of ten, close grip press 4 sets of ten, dips 4 sets of ten. Friday squats, front squats 4 sets of ten, lunges 4 sets of ten GHR 4 sets of ten and ab stuff. Anything else? For the barbell rows, over hand or under hand grip? |
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Posted: 8/6/2012 5:32:20 PM
Are you just going for strength gains or are you also looking to lower you body fat %?
High intensity cardio (HR ~80% of max) is going to negate your muscle gains - I don't think you want that. Take at least 4-5 workout days out of the month where you take it easy on the heavy stuff, let your muscles recover, and do pre-breakfast, morning cardio (light). This is a good time to do your stability exercises that will help you make strength gains when you get back to lifting heavy. So adding that plus jogging 2-3 miles, riding a bike, something like that where you break a sweat but doesn't make you feel like your going to hyperventilate either. I think that a well-rounded routine that isn't the same week after week gives the best results over time for most people. |
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Posted: 8/6/2012 5:34:13 PM
Originally Posted By Lougotzz:
For the barbell rows, over hand or under hand grip? Both! Don't forget staggered grip also. Or wide grip, narrow, for both over and under hand grip. |
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Posted: 8/6/2012 5:53:07 PM
[Last Edit: 8/6/2012 5:54:01 PM by Lougotzz]
Originally Posted By BDinNC:
Originally Posted By Lougotzz:
For the barbell rows, over hand or under hand grip? Both! Don't forget staggered grip also. Or wide grip, narrow, for both over and under hand grip. What is a staggered grip? Like a hook grip? I'll youtube it now. Thanks. Lower BF % is my main goal right now. Jiu jitsu is pretty much my conditioning if I have energy to get there after work. I usually go to the gym at 5 AM. |
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Posted: 8/6/2012 6:06:07 PM
[Last Edit: 8/6/2012 6:07:01 PM by MrKasab]
On the long term I would suggest making gentle changes. Change your reps by one or two, change the exercise just a little, like a different grip or stance, add or take away a small range of motion rather than making drastic changes. Not that you have to make changes, thats an individual thing but if you do don't make them drastic changes. I feel this approach will keep things more consistant and allow you to learn more efficiently about what works for you and what doesn't.
This advice applies to everything after the main lifts, I wouldn't modify the main movement beyond increasing your training max every 4 weeks. I beleive staggered grip is mixed grip/over under grip. |
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darktide
Brain Doc
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Posted: 8/6/2012 8:08:23 PM
and avoiding underhand grip with barbell rows...
seriously... Why risk your bicep... Stick with overhand, vary the grip width. EMG studies shows no difference in bicep/brachialis recruitment between pronated and supinated grips... |
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Posted: 8/6/2012 9:04:22 PM
[Last Edit: 8/6/2012 9:04:53 PM by Hizzie]
Originally Posted By Lougotzz:
Ok, so I have: Monday military press, upright rows 4 sets of ten, front,rear,and lateral deltoid raises 3 sets of 15. Tuesday, dead lifts, pull ups 4 sets of ten, barbell rows 4 sets of ten, dumbell rows 4 sets of ten, good mornings 4 sets of ten. Thursday I have bench press, incline dumbell press 4 sets of ten, close grip press 4 sets of ten, dips 4 sets of ten. Friday squats, front squats 4 sets of ten, lunges 4 sets of ten GHR 4 sets of ten and ab stuff. Anything else? For the barbell rows, over hand or under hand grip[/red[red]]? http://www.youtube.com/watch?v=ZlRrIsoDpKg |
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Posted: 8/7/2012 11:49:24 AM
Originally Posted By darktide:
and avoiding underhand grip with barbell rows... seriously... Why risk your bicep... Stick with overhand, vary the grip width. EMG studies shows no difference in bicep/brachialis recruitment between pronated and supinated grips... Wasn't aware of this...do you know if that applies to pull-ups as well? I've always varied my grips...I don't powerlift by any means...but never had any problems. If anything my biceps/triceps seem like the last group of muscles I haven't jacked up at some point... |
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darktide
Brain Doc
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Joined: Apr 2008 MI, USA
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Posted: 8/10/2012 3:45:35 PM
it does apply to pullups as well... but the biomechanics of the shoulder angle are different... which is why underhand is usually easier than overhand.
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