Ive been squatting- conjugate programme based on WS.

[Varven]

Im hoping heavy benches will cane the delts hard enough.

Also I believe the power cleans ive used on chest day should cane delts.

Of course after about 4 weeks, il replace bench press with 3 weeks of shoulder bb presses and then return.

Ive changed my training mindset greatly. Im working on what my body wants to do. Doesnt mean im unorganized but Ive found training on a strict schedule like the past leads to more injuries. I guess this is what many people mean by experience... and wisdom.. feel the pain, learn the lesson

[2guns]

imo its not a very well thought out programme.

the only reson id think of tht ud leave shoulders out is tht if ther overshadowing yr chest but id doubt it by looking at yr journal.

but ppl r always gonna critique yr programme no matter wat.

mine goes

chest/back

arms

shoulders

legs.

does the trick for me

[Pseudonym]

Yep - I know plenty of other people who reason along the same lines you have, VV. Personally, I find if I don't give my shoulders special attention, they won't do a thing. But then, my shoulders stubbornly resist growing anyway!

You can only try it and see what happens.

[Varven]

Rotation is the keyword here guys, I wont neglect delts forever, therell be a lot of emphasis placed on them in abt 3 weeks.. yes they will be neglected a bit.

I will try it and see how it goes.. if no growth, i know il ad it in.

the only reason i am working out like this is i can train 3 times a week only.

out of that legs is for fridays.. so i am left with mon n wed for the rest of the body.

i got this of t-nation, its from dave tate himself:

Today's training tip comes from Dave Tate:

Raises and Rotation

The shoulders get hit in every session. For example, when you squat, your shoulders are getting pounded. They also get trained each time you bench press. I believe most shoulder injuries are a result of overuse and overtraining of the deltoid area. With this in mind, I'd suggest all the shoulder movements be part of the raises or rotation categories. These would include all types of rotator cuff work, side raises, front raises, and rear raises.

[Ash]

I think you're on the right track. The only person who knows what works for you is you and the only way you find that out is to experiment.

Listen to your body.

[ama]

Hey i think that is good looking split.

I am always a fan and encourage others to always try new workouts. Otherwise, I always find that my growth and strength gains tend to stagnate.

Good luck m8....

[Varven]

Well ladies and gentlemen,

today was a brand new start on the above listed routine.

Not too bad a start, underestimated some weights but still a good start. Also havent learnt hang cleans yet so i left them out, will be in by next week.

Flat bench

50kg 1x12

62.5 1x10

65 1x6

Incline db bench

23.5 kg 1x10, 1x8, 1x7

this last set for chest was done for a pump:

ISO LAT WIDE CHEST ORESS (HAMMER STRENGHT)

50kg 1x10, 1x10

Tricep

rope push downs

37kg 1x18, 1x8, 1x8

single arm push downs

18 kg 1x12, 1x12

I ve ditched the dips as after all the pressing from the chest exs, my tris are too caned, a few set of push downs and theyre blown up.

4x 15 Crunches

2x 10 hanging leg raises.

Ignored cardio as I was running late to work.

[Varven]

back and bis

greatly cut down on rest times between sets, made it a lot harder and used lower weights

bb rows

50kg 1x12

60kg 1x8

50kg 1x10

damn its gonna take ever to get back to my pb of 85

Lat pull downs

60k 1x10

66 1x7

54kg 1x12

1 arm db rows

21kg 1x10, 23.5kg 1x8

Standing bb curls

30kg 1x7

27.5kg 1x8

25kg 1x8

seated db curls

9kg 1x10

8kg 1x10

7kg 1x10

blah i hate bis.. lol

[Varven]

Squats

80kg 1x10

82.5kg 1x8

80kg 1x10

Leg Press

3pps 1x12

4pps 1x7

3pps 1x12

damn was all light headed and churned up after these, I think squats zapped my legs, followed with leg presses, I was seeing stars !

SLDL

60 1x10

80 1x8, 1x8

[Ash]

Looks like you're getting in some consistent training. Just keep doing it and eating properly and you'll quickly get back to where you were.

[Varven]

chest shoulders tris

flat bench

50 1x12

60 1x8

65 1x7

incline dbs

23.5 1x10

26 1x6

23.5 1x8

standing behind the head military presses

30 1x6, 1x6 these didnt feel right on my back so quit them. need to learn the proper form.

Tricep rope push downs

36kg 3x10

1 arm push downs

18kg 1x10

24kg 1x5

18kg 1x10

[deegee]

Good steady training mate keep it up

[Ash]

standing behind the head military presses

30 1x6, 1x6 these didnt feel right on my back so quit them. need to learn the proper form.

I'm not a fan of this exercise because of the damage it did to my rotators when I was first getting into training but I've read that it's reasonably safe if you only lower the bar to ear level (and not down as far as possible).

[Varven]

my original plan included hang cleans on chest days.

I didnt perform them as no1 could teach me it properly.

i definitely dont like btn shoulder presses.

however, have found some1 to teach me hang cleans now.

I am pushing them onto back day and will probably work in a couple of high rep lateral raises as well to ensure shoulders get hit nicely.

Just gotta figure out how to sort out my diet.

its in a total f#$king mess.

I have to get back to teh basics and figure out my macro requirements and build a diet around it.

any1 got any tips on how to figure out how much carbs and proteins i need in order to start cutting fat ?

[Varven]

Back Bis and Shoulders

Bent over rows

50kg 1x12

57.5 1x10

60 1x6

Lat Pull downs

60 1x12

66 1x6 failed, dropped to 60 1x4

60 1x10

1 arm db rows very strict form, long contraction, done entirely to get a pump

21 1x12

23 1x10

26 1x8

Well I pushed shoulders from chest day to back day

Seated db shoulder press

21 1x10

26 1x6 had to be assisted

23 1x8

21 1x10

Standing bb curls

27kg 1x8

25 1x7

25 1x7

seated db curls

9kg 1x7

8kg 1x7

alternate curls

7kg 1x10, 1x10

My biceps are very very weak after taking time off my tendon inury. Ive found the left side to be extremely weak and have to use low weights to try and work it back upto strenght. Though Bis are a show muscle, it is also one group that I just hate working out so i have tended to ignore it all these days. so will start working on these form henceforth.

[Pseudonym]

Just a note on the behind-the-neck military presses - I've heard that talking a very wide grip can help relieve the stress on the joints. I'm sure sure how sound the theory is, but I use it anyway - just in case it helps!

I'm also VERY careful with my movements when I do this exercise. Make sure the weight is always under control, and moving smoothly and evenly, not jerking. To help with the control factor, I do these seated. Pay close attention to how your shoulders feel, and be aware of when you're nearing the end of your range of motion. Don't let your elbows wing out.

And if it still doesn't feel right, don't do them.

[Varven]

Tried some full cleans the other day.. it was bloody demanding and I loved it. In having said that my form was quite skewy and will stave them off till I am taught further by a proper coach.

[Varven]

Well missed leg workout last week Friday as gym was closed. Same with chest and tri workout this week monday as I was away in Taupo white water rafting. Got back on wed afternoon and walked straight into the gym, so strenght was a bit low.

Back and shoulders.

Bent over BB rows

60 1x10

65 1x7

60 1x10

Lat pull downs

66 1x10, 1x10

60 1x12

Deadlifts

100 1x5

140 1x1 what was I thinking... bad form ! gotta work back upto here, it was a horribly bad lift :evil:

100 1x5

1 arm rows

26.5 k g

3x8

db shoulder press

21 kg 1x12

23.5kg 1x8, 1x8

no time for biceps.

diet is shite.. considering getting some professional help to sort it out. But not been getting enough rest and food due to uncontrollable factors and stress levels through the roof (new job, uni, stolen car, bla blah )

[deegee]

Always hard to get the diet right over a long weekend, sorry to hear about the stolen car, hope that you were insured.

[Varven]

Yeah I was, thank god for insurance.

I was at work and didnt have much time so had a brief workout.

I still have DOMS in lower back from DLs on Wed, so I had to leave out back squats.

Leg Press

4 pps 1x10

5 pps 1x6, 1x6 I really really had to struggle with the extra plate on each side !

4pps 1x10

3 pps 1x10

Leg extension

60kg 3x10

Just did this set to get a pump, loved it.

Lying halmstring curls

42kg 1x10

48 1x8

52 1x6

48 1x8

[Growth]

Hey VV, hows it going. I skimmed over your recent entries, do you mind telling me a rought summary of how things are going with your training? I know you were doing some straight strenght training, how did that go?

[Varven]

Hey dude,

all the training fell apart at the end of last year when I was really getting into strenght training due to injuries.

I basically wound up with tennis elbow and since then Cant pull/push very well.

I also was forced to take 3 months off due to the above injury and my bf shot up by 4%, not too mention strenght levels fell off completely.

anyway, enough whinging.

I am back to training 3x a week, returning to a split of Chest/tri,, back/bi/shoulder,, quads/hams.

Working in the 8 - 10 rep range.

My immediate goals are: decrease bf%, increase strenght to previous levels. I.E. get back to my prev 1 RMs of DL 155, squat 125, Bench 75 :oops: .

Once that is achieved, I will go on to a west side style template and shoot for bigger totals on the 3 lifts.

But yeah for now: I have to figure out how to drop bf%, increase strenght while recovering from injuries.

[Growth]

But yeah for now: I have to figure out how to drop bf%, increase strenght while recovering from injuries.

Hmm, i am also in a similar situation. I havent been anywhere near as active gym wish and i have consequently been packing the kilos of flubber.

Im going to realy work on getting the BF down first, a lot of running etc. If i was in your position i would also concentrate on the body fat, and let the muscle growth/strengh do as it will until your ready to proceed.

Also with your injuries concentrating more on aerobic exercise might be a good idea.

I might go with a full body workout 3-4 times a week until the bodyfat drops, try to keep catabolism down that way while digging in with the running.

[Varven]

Chest and tris

Flat bb bench

60kg 1x10

65kg 1x8

70kh 1x6 spotted better than last time.

60kg 1x10

Incline db presses

23.5 1x10

26.5 1x10 4 more reps than last time

29 1x3 failed. DOH could some1 knock me on the head and remind me Im not training to failure and low reps are bad for me .

ISO lat hammer chest press

60kg 1x6 RP 1X6

1X6 RP 1X6

Last time i just pushed out 2 straight sets of 12 reps. Obviously this time with gains on the first 2 exs I was burnt out. Next time I will drop weight and just go for straight sets of 12 reps as all i am after is the pump on this ex

Rope push downs for tris

36kg 1x15

42kg 1x10

48g 1x6 drop set 46kg 1x6 drop set 36kg 1x8 enjoyed the pain

Single arm push downs

24kg 1x10

18kg 1x15

24kg 1x8

Happy with todays workout

had a good pump n burn in both chest and tris.

Ever since my injury my left side is weaker than the right.

So its affecting all my lifts.. have to even out differences and balance injured side.

[Varven]

I have been working out, just have been updating journal.

Squats

60 1x10

70 1x10

85 1x10

90 1x6

95 1x3 drop set, 80kg 1x10

Leg press

3pps 1x10

4pps 1x10

5pps 1x3, last time got 6 reps, but only cause i hadnt been squatting before it !

4pps 1x10

lying halm string curls

42 1x12

48 1x8

52 1x6

DB SLDL

new ex for me

26.5kg in each hand

1x8, 1x8, felt weid, prefer a bar.

I perform 5 - 10 mins of very high intensity cardio post weights- usually cross trainer or boxing. I know this is not much but, something is better than nothing and short interval of high intensity work s hould spike my metabolism at least in theory.