sponge Posted September 25, 2005 Report Share Posted September 25, 2005 Hi folks, I'm trying out a new style of routine. Here is what I will be doing for 6 weeks. (thanks to FI)Week1: 3x122: 3x103: 3x84: 4x65: 5x56: 8x3LowerUpperOffLowerUpperOffOffUpper day 1:*bench press*close grip bench*military press*pendlay rowUpper day 2:*DB bench*narrow grip incline*plate raise*weighted pullups*curls 3x8Lower day 1:*deadlifts*narrow stance squat*goodmornings*BB shrugsLower day 2:*narrow stance squats*SLDL*reverse hyperextensions*DB shrugs-30 - 60sec rest between sets-non failureAll weights will be in pounds. Divide by 2.2 if you want to convert to kg. Quote Link to comment Share on other sites More sharing options...
jono Posted September 25, 2005 Report Share Posted September 25, 2005 looking forward to see what sort of results you get from this man Quote Link to comment Share on other sites More sharing options...
Varven Posted September 25, 2005 Report Share Posted September 25, 2005 Whats a Pendlay row ?Also whats the purpose of narrow grip incline presses ?, doesnt flat bench and close grip benches hammer your tris enough already ? Similarly a plate raise is for front deltoids right ?I thought you dont really need to work those things as they get caned by military presses and flat bench work ? Quote Link to comment Share on other sites More sharing options...
sponge Posted September 25, 2005 Author Report Share Posted September 25, 2005 sun 25 septWhat a **** hard workout. I'm used to taking ages of rest between sets, so this was very hard and the weights dropped significantly.Average of 45 secs rest between sets.BB bench pressbar x warmupbar x warmup135lbs x 10 (warmup)180lbs x 12180lbs x 12180lbs x 7 had to dropset to 135lbs for 5 more BB close grip bench press135lbs x 12135lbs x 11105lbs x 12 laffstanding BB military press90lbs x 1290lbs x 1290lbs x 12 (last couple were crap)BB pendlay rows (sorta like BB rows, bigger ROM)135lbs x 12180lbs x 12135lbs x 12 boy this was hard at the endThe workout was only 20-25 mins because of the rest periods :\ Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 25, 2005 Report Share Posted September 25, 2005 I'd be interested to see how you'll deal with load on weeks 4,5,6, assuming that all goes to plan before then. Personally, I'd increase the rest-periods during those weeks, allowing more tension-overload to come in rather than metabolic fatigue. Other than that, linear periodization works.Good luck. Quote Link to comment Share on other sites More sharing options...
Varven Posted September 25, 2005 Report Share Posted September 25, 2005 Sponge can you post up your stats so after 6 weeks we can see your progress :height, weight,body fat,strenght on basic 3 lifts. Im very interested in this programme, looking forward to how you come out at the end of it. Quote Link to comment Share on other sites More sharing options...
jono Posted September 25, 2005 Report Share Posted September 25, 2005 yeah workouts with real short rest is hard. wait till you have real short rest on LEG DAY. :grin: Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 25, 2005 Report Share Posted September 25, 2005 yeah workouts with real short rest is hard. wait till you have real short rest on LEG DAY. :grin::grin: That's partly where my interest lies.Especially when going from Deadlifts ---> Squats, Squats ---> SLDL's. Quote Link to comment Share on other sites More sharing options...
sponge Posted September 25, 2005 Author Report Share Posted September 25, 2005 yeah workouts with real short rest is hard. wait till you have real short rest on LEG DAY. :grin::grin: That's partly where my interest lies.Especially when going from Deadlifts ---> Squats, Squats ---> SLDL's.omg, nooo Quote Link to comment Share on other sites More sharing options...
sponge Posted September 25, 2005 Author Report Share Posted September 25, 2005 Sponge can you post up your stats so after 6 weeks we can see your progress :height, weight,body fat,strenght on basic 3 lifts. Im very interested in this programme, looking forward to how you come out at the end of it.16" arms13" forearms26" quads16" calves~50" shouldersLet's see if i gain any on those numbers. BF probably 12-15%. 209-210lbs 6'1.For some unknown reason i have been losing a lot of weight. i was up to 222lbs (with some water, was expecting to come down to like 216-218lbs but not as low as i am now).My current usual lifts:max deadlift 405lbs (though haven't done DL's in ages due to injury)squats 360lbs x 4 (parallel)BB bench 220lbs x 6, DB bench 110lbs/hand x 6 Quote Link to comment Share on other sites More sharing options...
sponge Posted September 25, 2005 Author Report Share Posted September 25, 2005 I'd be interested to see how you'll deal with load on weeks 4,5,6, assuming that all goes to plan before then. Personally, I'd increase the rest-periods during those weeks, allowing more tension-overload to come in rather than metabolic fatigue. Other than that, linear periodization works.Good luck.Yeah I did wonder for a bit why the guy would choose linear periodisation, but at the end of the day he's a very knowledgeable guy and I'm just gonna trust him. Interesting what you say about weeks 4,5,6 i'll keep it in mind.Oh and I changed it toUpper LowerOffUpperLowerOffOffI hope it's not detrimental. Quote Link to comment Share on other sites More sharing options...
Growth Posted September 25, 2005 Report Share Posted September 25, 2005 I like the look of the routine, lots of compounds in there. You seem to have a really strong legs compared with your upper body, is that the case?I always find it tough when i try to get the rest time between sets down. I dont really bother anymore, perhaps if i was cutting i would..Are you bulking / cutting / maintaining???Whats your age?The workout was pretty amazing considering it was only 20 odd minutes.Good work mate, i look forward to reading more. Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 25, 2005 Report Share Posted September 25, 2005 Can you also add chest/waist measurement.EDIT: Will you be using any assistance supplements? Quote Link to comment Share on other sites More sharing options...
sponge Posted September 26, 2005 Author Report Share Posted September 26, 2005 Can you also add chest/waist measurement.EDIT: Will you be using any assistance supplements?waist and chest are personal no, unfortunately no assistance.mon sept 26LOWER BODY 1deadliftsbar x warmup135lbs x warmup220lbs x 12220lbs x 12220lbs x 12squats220lbs x 12220lbs x 12220lbs x 8 i just couldn't do it. i tried, really did. eyes watering, dying, etcgood mornings90lbs x 1290lbs x 1290lbs x 12 this was about the easiest so far, must have gone too light hehBB shrugs200lbs x 12200lbs x 12200lbs x 12 couldn't breathe*my shoulders felt like dropping off during deadlifts*lifts were WAY down*rest period average 45 seconds*couldn't breathe, felt like i was doing cardio*back pump made it hard to do shrugs*fark i hate periodisation alrady and its been 2 days Quote Link to comment Share on other sites More sharing options...
jono Posted September 26, 2005 Report Share Posted September 26, 2005 lol nice work man.think you can make it through all the workouts ? Quote Link to comment Share on other sites More sharing options...
sponge Posted September 26, 2005 Author Report Share Posted September 26, 2005 I like the look of the routine, lots of compounds in there. You seem to have a really strong legs compared with your upper body, is that the case?I always find it tough when i try to get the rest time between sets down. I dont really bother anymore, perhaps if i was cutting i would..Are you bulking / cutting / maintaining???Whats your age?The workout was pretty amazing considering it was only 20 odd minutes.Good work mate, i look forward to reading more.Well I'm bulking, still. almost 21. sorta feels like im doing cardio with this routine because im puffing so much, but ill give it a good go and see.my diet is in the diet and nutrition thread if anyone is interested. still haven't got flaxseed or fish oil, so lack of EFA's at the moment. plus no multivitamin, yet. Quote Link to comment Share on other sites More sharing options...
Growth Posted September 26, 2005 Report Share Posted September 26, 2005 Well your doing well given the rest times mate, keep at it. Quote Link to comment Share on other sites More sharing options...
Ash Posted September 26, 2005 Report Share Posted September 26, 2005 Sounds like a very interesting routine - I'll be watching your journal to see how you go. Quote Link to comment Share on other sites More sharing options...
Growth Posted September 26, 2005 Report Share Posted September 26, 2005 Hey is that Vegeta in your avatar? I always liked him better than Goku lol Quote Link to comment Share on other sites More sharing options...
sponge Posted September 26, 2005 Author Report Share Posted September 26, 2005 i forgot my stubbies, so the deadlifts caused me problems with pants on... towards the end my pants would fall down in the middle of the gym :\EDIT - yes its vegeta Quote Link to comment Share on other sites More sharing options...
deegee Posted September 26, 2005 Report Share Posted September 26, 2005 You have stubbies? cool!Nice workout by the way :grin: Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 26, 2005 Report Share Posted September 26, 2005 waist and chest are personal no, unfortunately no assistance.Alrighty, but will you tell us if there's any change in those measurements as the weeks go by?Nice work by the way. How did the transition from deadlift to squat affect your lower back?Keep eating and sleeping. Quote Link to comment Share on other sites More sharing options...
sponge Posted September 26, 2005 Author Report Share Posted September 26, 2005 actually it made it really hard to squat.usually i can do 3 plates per side for 12 reps, but due to sheer exhaustion and lower back pump from them i had trouble with 2 pps.i also found it difficult to fall asleep last night :? Quote Link to comment Share on other sites More sharing options...
Ash Posted September 26, 2005 Report Share Posted September 26, 2005 Sponge - I'm not quite following why your rest periods are so short. Surely the progression on this routine is based around the steady increase of weight over the 6 weeks? Unless you're actively shortening the rest periods each weekto increase intensity, I can't really see why you don't rest longer between sets.Care to enlighten me? Quote Link to comment Share on other sites More sharing options...
ExpensiveUrine Posted September 26, 2005 Report Share Posted September 26, 2005 Short rest periods are used to generate metabolic fatigue.http://www.hypertrophy-research.com Quote Link to comment Share on other sites More sharing options...
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