Need help with old school routine

[theoak01]

I want to do this routine but need to sub something in for dips and seated calf raises as I have no way to do either

Monday

Deadlifts 1 max set of 20.
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

Thanks guys

 

[MOD]

.......................

close grip bench ( decline optional ) in place of dips.
standing calf raise ( with bb or dbs ) in place of seated.

don't tell me you couldn't figure that out on your own.

 

[theoak01]

I had a few ideas,i just wanted someone to suggest something and not agree with my choices,as some people here tend to do

 

[The Shadow]

you can do seated calf raises with toes on a piece of wood and a dumbell on your knee

Instead of dips - try close bench or better yet - tate presses or lying extensions

 

[theoak01]

Sounds good ,I gotta wait out now to sort out my problems with my back but this was and is what I plan to do once I am injury free

 

[The Shadow]

it's a great program.

 

[Got Help?]

it's a great program.

It certantily is.

Also I remember you saying something about one of the sets of Deads is acutally SL Deads, could you clarify this for me?

 

[The Shadow]

do the stiffs on the same day as heavy squat

 

[jeremys]

be careful with the high-rep deads. i ruined my back for a half a year now from doing that set of 20 with bad form.

your form may slip after a few reps. then you're screwed

there's no way to emphasize this enough