From a little Rican... To a FREAKIN' RICAN!

[ricanx99]

Alright fellas... Decided to switch up the routine for my partners sake. His back wasn't allowing him to do deep and heavy squats or deads. We re arranged our routine with help from some of you guys so thanks for the suggestions. Todays workout:

Flats - 165x5, 190x5, 215x5, 240x5, 265x5
Incline DB Press - 3x80x10
Hammer Strength Dips - 2x180x10
Dips - 2x15xBW
Overhand Crossovers - 2x45x8
Underhand Crossovers - 2x35x8
Decline Ab Crunches - 2x25x8
Leg Raises - 2x10

It was a very nice change of pace. Felt a really good pump in my chest from the new session. I think it'll be good to change for a bit and then go back to Bill Starr's 5x5 after ZgZaz recovers fully.

 

[ricanx99]

New Training Routine:

The new split:

Day 1:
- Flats 5x5 Ramped Sets (2nd week 5-5-5-3-3, 3rd week 5-5-5-1-1)
- Incline dumbells - 3x10 Straight Sets
- Hammer Strength Dips - 2x10
- Bodyweight Dips - 2x15
- Weighted Abs - 4x8

Day 2:
- Front Squats - 5-5-5-3-3-3
- Chest Supported Rows - 5x5 Ramped Sets, 1x10 backoff set
- Chins - 3x-as many as possible
- Hammer Curls - 3x8

Day 3:
- Push Press - 5x5 Ramped Sets
- Flats - 5x5 Ramped Sets
- Skullcrushers - 4x8 Straight sets
- Decline Situps - 3x15

Day 4:
- Front Squats - 5x5 Straight Sets
- Jump Shrugs - 5x5 Ramped Sets, 1x15
- Chest Supported Rows - 5x8 Ramped Sets
- Barbell Curls - 5x5 Straight Sets, 1x10

 

[BiggT]

Just wanted to jump in so it's on my list of subscribed threads

 

[ricanx99]

Just wanted to jump in so it's on my list of subscribed threads

I appreciate that BiggT! ZgZaz mentioned that you helped out big time on the creation of this training so I'd like to thank you as well!

 

[SgtSlaughter]

Variety is the spice of life


Another beast in the making... you guys are doing awesome.

 

[ricanx99]

Day 2:
- Back Squats - 175x5-200x5-225x5-250x3-275x3-300x3
- Chest Supported Rows - 180x5-230x5-270x5-320x5-360x5, 1x10x180
- Chins - 1x15xBW, 1x11xBW, 1x10BW
- Pulldowns - 1x10x150, 2x10x130
- Hammer Curls - 3x8x35

Felt really good to go in the morning again. I think this might be a better time to go on the days I work a little later instead of going real late at night. Looking forward to Day 3.

 

[ZGzaZ]

Day 2:
- Front Squats - 175x5-200x5-225x5-250x3-275x3-300x3
- Chest Supported Rows - 180x5-230x5-270x5-320x5-360x5, 1x10x180
- Chins - 1x15xBW, 1x11xBW, 1x10BW
- Pulldowns - 1x10x150, 2x10x130
- Hammer Curls - 3x8x35

Felt really good to go in the morning again. I think this might be a better time to go on the days I work a little later instead of going real late at night. Looking forward to Day 3.

The copying and pasting of the routine got you, make sure you change yours from "front squats" in todays to "back squats". Good workout tho!

 

[ricanx99]

Variety is the spice of life


Another beast in the making... you guys are doing awesome.

Thanks bro! I wanna say thanks also for the training regime you helped to put this new routine together. We are gonna continue punching everyone in the FACE after our big sets!

 

[ricanx99]

Just wanted to jump in so it's on my list of subscribed threads

Thanks BiggT! Zgzaz said you had a LOT to do with structuring this program so I wanna say thanks to you as well. Hope to see some good conditioning out of this as well as continuing to gain strength. Will def keep up with the posting.

 

[ricanx99]

Day 3 -

Push Press 5x5 - 95, 110, 125, 140, 155
Flats 5x8 - 145, 165, 185, 205, 225x10
Skull Crushers 4x8 - 70, 80, 90, 100
Cable pushdowns 3x10 - 140
Decline bench abs - 3x15xBW
DB Flyes 3x8 - 35lb DB

Overall, everything went well. Got all my lifts nice and smooth. The skull crushers made my left elbow throb tho... so I think next day 3 I'm gonna substitute for Close grip bench. For some reason, I always feel a substantial amount of pain in my left elbow from doing skull crushers so I have to switch it. I couldn't even do a single rep of one armed pushdowns with just 60lbs on the cable so that's why I opted to do the two armed pushdowns with a lightweight.