Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routine

[ceo]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

Holy shite.. I would feel like a totall pussy using those...Except...Frankly...That is just awesome. The reason I hurt my shoulder was trying to get the 90s up on my shoulder before laying back. I twisted myself a little getting the second one up and laid back my left hand dipped a little too far and I strained it holding the weight up.

Lay back Piss everyone off waiting for a bench press and just enjoy the reps. Re rack your dumbells and get ready to roll for another set!!

ps the question about excersizes added to the 5x5 per routine question..totally bypassed lol. I'd like to get madcow in on this. I am trying to stick strictly to the post. But that would end up leaving me short in some area's that I am weaker. (back and shoulders) Doing squats AND deadlifts just wipes me out..Anyone else feel this way?

Fuck people waiting! What's the difference between them hogging the bench doing barbell presses or you doing sets of DB presses? Not a damn thing! They probably can't even do the 100 lb DB's either, so fuck em! I would use them in the Smith machine then. My gym has 3 smiths and though people looove to use those fuckers, you can usually find one open at some point.

I didn't see the question, I just saw some statements. madcow doesn't post here anymore, but there's still a few 5x5 experts. They would tell you to do it as it is. I know for us tall guys, squatting 3 times a week can be hell on the lower back, especially squatting and deading on the same day. When I did 5x5, I did the cybex leg press instead of squats on my DL'ing day. You could also try front squats or hacks. I think you'd be ok doing that.

 

[SaiBoT]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

and hats why you're a beast!

I want more MORE, MUCH MORE

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I am about to give the 5x5 a run. I am going to start in January. I should be able to cruise and hit one last blast before I start. I plan on doing the 5x5 for 18 weeks, but possibly 27 weeks. That will be the first half of the year, then DC the second half. I feel by really focusing on the core lifts for part of the year, that my gains will be that much better when I switch back to DC. I am a powerlifter at heart and I really can't wait to get back to the raw basics of the 5x5. Here is my plan Red. Maybe this will give you some ideas. If I go 27 weeks it will actually be 30 weeks. Six weeks 5x5 and three weeks 3x3 with one week completely off. This is one training cycle. I will more than likely do 3 cycles of this.

Day 1
Squat 5x5 (same weight)
Bench 5x5 (same weight)
JS Row 5x5 (same weight)

Day 2
Squat 5x5 (20% less than Day 1)
OHP 5x5 (same weight)
DL 5x5 (same weight)
Chins 5x5 (weighted)

Day 3
Squat 5x5 (ramp up to new 5RM)
bench 5x5 (ramp up to new 5RM)
JS Row 5x5

I am going to include some accessory work in this program.

(A) BB curls or DB Curls 2-3 sets of 8-15, Reverse BB curls or Pinwheel curls 1 set of 12-20, Abs, hypers
(B) Incline tri extensions or lying tri extensions 2-3 sets of 8-15, LP calves or standing calve rest paused for 25-30 reps

I will start slow with the accessory work. I will add it in slowly. The most important part of the program is the actual squats, presses, and deads. If these suffer because of the accessory work, then it will go. I am going to alternate between (A) and (B), and both of the bis, forearm and tris exercises. So it looks like....

Day 1 (A)
Day 2 (B)
Day 3 (A2)
Day 4 (B2)
Day 5 (A)
Day 6 (B)
Day 7 etc

I plan on including the DC x-stretches during this training phase. I also plan on consuming mass quantities of food. I would like to gain 10-15 pounds of LBM during this time.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I am about to give the 5x5 a run. I am going to start in January. I should be able to cruise and hit one last blast before I start. I plan on doing the 5x5 for 18 weeks, but possibly 27 weeks. That will be the first half of the year, then DC the second half. I feel by really focusing on the core lifts for part of the year, that my gains will be that much better when I switch back to DC. I am a powerlifter at heart and I really can't wait to get back to the raw basics of the 5x5. Here is my plan Red. Maybe this will give you some ideas. If I go 27 weeks it will actually be 30 weeks. Six weeks 5x5 and three weeks 3x3 with one week completely off. This is one training cycle. I will more than likely do 3 cycles of this.

Day 1
Squat 5x5 (same weight)
Bench 5x5 (same weight)
JS Row 5x5 (same weight)

Day 2
Squat 5x5 (20% less than Day 1)
OHP 5x5 (same weight)
DL 5x5 (same weight)
Chins 5x5 (weighted)

Day 3
Squat 5x5 (ramp up to new 5RM)
bench 5x5 (ramp up to new 5RM)
JS Row 5x5

I am going to include some accessory work in this program.

(A) BB curls or DB Curls 2-3 sets of 8-15, Reverse BB curls or Pinwheel curls 1 set of 12-20, Abs, hypers
(B) Incline tri extensions or lying tri extensions 2-3 sets of 8-15, LP calves or standing calve rest paused for 25-30 reps

I will start slow with the accessory work. I will add it in slowly. The most important part of the program is the actual squats, presses, and deads. If these suffer because of the accessory work, then it will go. I am going to alternate between (A) and (B), and both of the bis, forearm and tris exercises. So it looks like....

Day 1 (A)
Day 2 (B)
Day 3 (A2)
Day 4 (B2)
Day 5 (A)
Day 6 (B)
Day 7 etc

I plan on including the DC x-stretches during this training phase. I also plan on consuming mass quantities of food. I would like to gain 10-15 pounds of LBM during this time.

This could all change by January btw....

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually that's really close to what I want to do. Almost exactly what I was thinking so I might have ta steel from you. There's alot of the stretching I am adding in now. Just for increased muscle strength...I know sounds strange but it works for me. JS Row?

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

actually that's really close to what I want to do. Almost exactly what I was thinking so I might have ta steel from you. There's alot of the stretching I am adding in now. Just for increased muscle strength...I know sounds strange but it works for me. JS Row?

This is a good example of a pendlay/JS row. The weight deloads between every rep, your hips stay (some what) stationary, and your back stays parallel to the floor. This is how I am doing those high reps rows we talked about.

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OOOH K so barbell rows but from deadweight each time.

You have to drop weight a little bit for that I am guessing? I am finally getting comfortable with the barbell rows I went up to 225 on BB Rows yesterday although that was the last set....I did a little body swing to squeeze it in at the top...did you look at the ronnie coleman back exsersize that pops up with that video? He does barbell rows with 495 lbs......I Think he's deadlifting 700 lbs too....dude....makes me wanna IV suspension into my shit while I'm at the gym lol

I am keeping my back completely parallel and just swinging my shoulders back a little..Guessing that's good form. maybe I should video tape myself doing excersizes. I can really see how that or someone else to spot and watch what your doing is invaluable.

 

[SouthernLord]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

OOOH K so barbell rows but from deadweight each time.

You have to drop weight a little bit for that I am guessing? I am finally getting comfortable with the barbell rows I went up to 225 on BB Rows yesterday although that was the last set....I did a little body swing to squeeze it in at the top...did you look at the ronnie coleman back exsersize that pops up with that video? He does barbell rows with 495 lbs......I Think he's deadlifting 700 lbs too....dude....makes me wanna IV suspension into my shit while I'm at the gym lol

I am keeping my back completely parallel and just swinging my shoulders back a little..Guessing that's good form. maybe I should video tape myself doing excersizes. I can really see how that or someone else to spot and watch what your doing is invaluable.

Yeah bro... Do the rows however you feel like. Rows and DLs are my two strongest lifts. I have never really put much effort into doing JS/Pendelay rows, but i feel they are superior to regular rows. I feel them more in my lats, but just as much in my traps and mid back as regular rows(does that make sense? lol). My weights are significantly lighter with the JS rows, but I will progress fast on them. I plan on besting my standard BB rows 5Rm with the JS rows at the end of this. I think a strict JS row for five with 315 would be sick, but manageable after 6 months of training them.

 

[the_alcatraz]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

I want more MORE, MUCH MORE

don't we all?

 

[rediculus]

Re: Bodybuilding Routines: Post Your Bodybuilding Training For Help With A New Routin

no I like the idea of the JS rows. I know alot of people like to do the "explosive" weight lifts..meaning swing that shit as far as you can or use your legs to push it halfway up then the rest with your arms. but I think REAL power and mass muscle is thrown on when your using Max effort each rep but you also use STRICT form. Meaning explode off the flor with your JS Rows for instance. Having to come off the floor prevents you from using your muscles like rubber bands and using momentum.