First week of Radar's workout program.

[phatrr]

Damn!

That's a helluva big workout. Did I count 30 sets on back day?

Question for Radar: do you just do this every week, or do you periodize at all?

Thanks for posting this up. Great stuff.

 

[cs137]

I would like to see that too.

 

[RADAR]

Correct--thanks!
RADAR

I would also like to point out i raise the safety stops 0n both sides of the bench press so the bar will fit enough to get under it.


RADAR

 

[RADAR]

radar, how many presses should i do before i start alternating back and front,and how many sets, increasing weights? sorry for the questions. im still a lil confused and just need a lil bit more detail.

Shoulders
I use a Bench press for this,an adjustable one is better, adj. height so the bar can go behind the neck area sitting.
This is a combo behind the neck & front to work the rear & front delts.
Press the bar upwards just clearing a few inches above the head then proceed to lower to the front and do a frontal press just clearing the head keep repeating until failure, add weight & repeat do as many as possible.


You keep adding weight until you reach your 1-2 rep max
Remove 5lbs from each side again until failure, keep repeating until reach the weight you started with this can vary by 10-16 sets

After completion you rest then supeset the flys using the same principle

RADAR

 

[scout69]

Hit me up

 

[RADAR]

so it goes bradford press ss with side raises ss with fornt raises

of is it

bradford press ss side raises ss bradford raises ss with front raises

if either is correct do you rest after the supperset and what set and rep scheme shoudl you be aiming

Yes! A short rest 20-30 sec bet supersets

You do the same weight procedure as you did on the shoulder press
Don't be suprised toward the end that you will struggle to do 5 lbs

As said before your sets may vary from 4 sets to 8 sets maybe more -don't forget strict form is a must.

RADAR

 

[RADAR]

Damn!

That's a helluva big workout. Did I count 30 sets on back day?

Question for Radar: do you just do this every week, or do you periodize at all?

Thanks for posting this up. Great stuff.

You are correct but its different areas of your back not the same muscle.

Being on gear is a must with this program, and i usually load up on caffeine/ epheriene or cardio breeze, B 12 injs what ever i feel like taking that day.

RADAR

 

[axe3]

Being on gear is a must with this program, and i usually load up on caffeine/ epheriene or cardio breeze, B 12 injs what ever i feel like taking that day.

RADAR

I Figgered that...I am off right now and my muscles started going into spasm just thinking about the workout.

I have not maxed in years but can do 5x5 @ 275 on bench...what is a good ballpark weight to start at?

 

[Themachine01]

I was going to say let me see it, then I realized that there were 3 pages to this post, now I have to read them all, dammit.

 

[Themachine01]

It looks a little complicated at first but pretty interesting techniques. I do have a few questions for you though big man. Whats the deal with the bi workout, unless I missed it somewhere, but how is that broken up, your not doing all that in one workout Im presuming. The other question is in regards to the shoulder routine, I know you answered alot of questions on this already, but Im curious about when you say press it just above your head, are you not pressing it all the way up?