Help Please

[Cobin]

Feedback on the changes , much apreciated

Monday: Back/Bi
Deadlift I could used help with this, what would be better for overall back growth? 5x5, 3 sets of 10-8-6 or 20rep DL?
Chin Ups 10-8-6 ( I will start off with Bodyweight and Increase with weights)
Bentover row 10-8-6
Shrugs 10-8-6


Bi’s
Barbell Curl 10-8-6
Preacher Curl 10-8-6
Concentration Curl 10-8-6

With two warm up sets of Barbell Curls

Wednesday: Leg/Shoulders
Squats 5x5
Seated calve raises 3 sets, 10-8-6
Leg Press 10-8-6
Front Squat 10-8
http://www.exrx.net/WeightExercises/Quadriceps/BBFrontSquat.html
Straight-legged deadlift 10-8-6
Lying leg curls 10-8-6

This looks like a lot, but I separated everything top is quad work, bottom is hams and I got calves in there too. Didn’t add leg extensions I wanna try the front squats first.


Shoulders
Barbell Military Press 3 sets 10-8-6
Dumbell Front Raise 12-10-8
Uprightrow 10-8-6
Seated Rear Lateral Raise 10-8-6
http://www.exrx.net/WeightExercises/DeltoidPosterior/DBSeatedRearLateralRaise.html


Friday: Chest/Tri
Barbell Bench press 5x5
Incline Barbell Bench press 10-8-6
Dumbell Press 10-8-6
Incline Dumbell Press 10-8-6
Flys 10-8-6


Tri’s
Close Grip Bench 5x5
Dips 10-8-6
FrenchCurls 10-8-6
Tricep Kickback 12-8


Thanks Jeremys, I am gonna keep the barbell bench in there anyway I want to build some strength aswell, mostly going for size here though, whatever strength gains I make will be welcome though. I'd like to have both but I know I can't focus on both at any given time so I am going for size.

 

[Cobin]

wait! i meant weighted PULLUPS. dont know how i got them mixed up. sorry

as for chest, now that i know correct bench form, chest doesnt do much in the lift, if any. i had great results with just flat heavy DB presses for chest. i've never done incline for anything. im going to try, it just seems like a weird/dangerous angle to me

So I should do chins with bodyweight only perhaps?I can't find the chain to wrap around my body at my gym anyway, I doubt anyone even uses such a thing at the gym I goto anyway.

 

[jeremys]

yes, keep BB bench in if you want to gain on those

you can try 20 rep deads if you want, but i wont do them again unless i get paid eleventy billion dollars

might wanna try front squats right after regular squats and calves at the end. why are you going to do leg presses? just wondering. oh, you can do calve raises on the leg press. that works good.

a little warning. dont do 'straight' legged deads(knees locked). that could hurt. instead do 'stiff' legged deads, almost vertical, but dont lock knees. i wish i would've learned this earlier. when you do deads, dont get your ass too high.

these are just my tips, we'll see what the other guys got to say

 

[Cobin]

yes, keep BB bench in if you want to gain on those

you can try 20 rep deads if you want, but i wont do them again unless i get paid eleventy billion dollars

might wanna try front squats right after regular squats and calves at the end. why are you going to do leg presses? just wondering. oh, you can do calve raises on the leg press. that works good.

a little warning. dont do 'straight' legged deads(knees locked). that could hurt. instead do 'stiff' legged deads, almost vertical, but dont lock knees. i wish i would've learned this earlier. when you do deads, dont get your ass too high.

these are just my tips, we'll see what the other guys got to say

I think I will do 5x5 this time and see how it goes, next switch up I will go for 20 rep deads, i've done them a few times and I know I can feel them after. I know about the straight/stiff legged thing thanks for your checking though. I still have a hard time with form on them. I only added leg presses for another quad exercise 3 quad exercises 3 hammie exercises. Suggest anything else , maybe take them out and add another set to front squats? Also how do the reps look, to high ? maybe do 8-6-4?

 

[jeremys]

for shoulders and squats, i suggest doing 5x5 for the main(compound) movement. then 10-8-6 or 8-6-4 for assistance. the reps are up to you. some days for me are weird, so i change the assistance work higher or lower, just depending on how i feel.

 

[Cobin]

for shoulders and squats, i suggest doing 5x5 for the main(compound) movement. then 10-8-6 or 8-6-4 for assistance. the reps are up to you. some days for me are weird, so i change the assistance work higher or lower, just depending on how i feel.

Ok thanks, I will do overhead press 5x5 shoulders then , I like the way the routine shaped up I think it will work well. How hard is it to hold the barbell on front squats?

Monday: Back/Bi
Deadlift 5x5
Chin Ups 10-8-6 ( I will start off with Bodyweight and Increase with weights)
Bentover row 10-8-6
Shrugs 10-8-6


Bi’s
Barbell Curl 10-8-6
Preacher Curl 10-8-6
Concentration Curl 10-8-6



Wednesday: Leg/Shoulders
Squats 5x5
Front Squat 8-6-4
Straight-legged deadlift 10-8-6
Lying leg curls 10-8-6
Seated calve raises 3 sets, 10-8-6


Shoulders
Barbell Military Press 5x5
Dumbell Front Raise 12-10-8
Uprightrow 10-8-6
Seated Rear Lateral Raise 10-8-6


Friday: Chest/Tri
Barbell Bench press 5x5
Incline Barbell Bench press 10-8-6
Dumbell Press 10-8-6
Incline Dumbell Press 10-8-6
Flys 10-8-6


Tri’s
Close Grip Bench 5x5
Dips 10-8-6
FrenchCurls 10-8-6
Tricep Kickback 12-8

Two warmup sets of each muscle before worksets of 15 reps.

 

[Cobin]

I can't give you any karma right now, but when it reloads I will send some your way. Thanks for your help jeremys.

 

[jeremys]

no problem man. i'm learning with you as we share ideas.

as for the front squats, it was hard to hold the bar, but i had elbows down to my hips, i dont think i was holding the bar right, but it worked. i think that gave me a bad elbow for a while though. hold it like everybody else does

 

[Cobin]

no problem man. i'm learning with you as we share ideas.

as for the front squats, it was hard to hold the bar, but i had elbows down to my hips, i dont think i was holding the bar right, but it worked. i think that gave me a bad elbow for a while though. hold it like everybody else does

Sounds good, I will pratice the rest of this week with form and start soon, still getting my diet in order. Apreciate the help, look forward to doing the routine now.

 

[skaman607]

yeah maybe on the next switch, or every now and then you could do some breathing squats, and I just go touch and go with most of my workouts.