New cycle

[Ifonly]

Push day 1

Bench press BB
Heavy low rep
10x3reps

Incline DB
10x3reps

Weighted Dips
10x3reps

Close Grip
10x3reps

DB shoulder press
Thinking keep this
light high reps
because of shoulders?

Skull crushers
????????????
Heavy or light?

Push day 2

Same exercises but focusing on
speed and explosiveness.

Not sure what type of weight % and reps I'm lookin at for these???

What do you think?

 

[zedhed]

Push day 1

Bench press BB
Heavy low rep
10x3reps

Incline DB
10x3reps

Weighted Dips
10x3reps

Close Grip
10x3reps May wanna go lighter on these bro. Just be careful of your shoulders. CGBP can be a real shoulder killer.

DB shoulder press
Thinking keep this
light high reps
because of shoulders? Yes for sure bro. Also do them with your palms facing your head. Do not do lower then your ears and you do not need to lock out at the top. That will help your shoulders.

Skull crushers
????????????
Heavy or light? 4x12 so use weight so that you can get those sets and reps. Remember that your hitting your tries with all pressing movements.

Push day 2

Same exercises but focusing on
speed and explosiveness. So lighter weights here right?

Not sure what type of weight % and reps I'm lookin at for these???

What do you think?

Hope I helped you out bro. If not let me know.

 

[Ifonly]

Hope I helped you out bro. If not let me know.

Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?

It was pull day tonight. I was quite happy with this.

Pull

Warmup
3x10 wide neutral chin@ BW

BO row
Parallel with floor
2x5@50kg
2x5@55kg
1x5@60kg

Wide chin palms forward
4x8@BW

1arm row
4x8@44kg each arm

Rack pulls
1x5@100kg
2x5@140kg. PB
(back pumps)

Shrugs BB
Front 2x10@130kg
Behind 2x10@100kg
Felt very awkward not sure I liked these.

Ez curl
3x12@35kg

Laterals
[email protected]

Wasn't to sure bout the behind shrugs zed. Felt very awkward. I have a trap bar, wat about incorporating that?

 

[zedhed]

Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?

It was pull day tonight. I was quite happy with this.

Pull

Warmup
3x10 wide neutral chin@ BW

BO row
Parallel with floor
2x5@50kg
2x5@55kg
1x5@60kg

Wide chin palms forward
4x8@BW

1arm row
4x8@44kg each arm

Rack pulls
1x5@100kg
2x5@140kg. PB
(back pumps)

Shrugs BB
Front 2x10@130kg
Behind 2x10@100kg
Felt very awkward not sure I liked these.

Ez curl
3x12@35kg

Laterals
[email protected]

Wasn't to sure bout the behind shrugs zed. Felt very awkward. I have a trap bar, wat about incorporating that?

Yeah bro they do take getting used to and the ROM is really small but you will very def soon see the results of this is you stick with it and I highly recommend that you do. Well worth the learning curve.
Fosho on the trap bar bro. Give it a shot and let us know how it works out for you.

 

[zedhed]

Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?
You mean on the bench, incline and dips bro?

 

[Ifonly]

Yeh that's helped alot thanks.
As for push day 2, lookin to go lighter but not sure wat set and rep range I'd be lookin at? Wat would you recommend?
You mean on the bench, incline and dips bro?

Yeh everything really.
Wat you reckon:
4x10?
3x15?
Both?

Ill giv the behind shrugs another go.

 

[zedhed]

What are your goals here bro?

 

[Ifonly]

What are your goals here bro?

Wel the main reason is to giv the shoulders a rest. That's why I just wanted to alternate between one heavy day and one light day.
Ideally I Wana get stonger in the bench but am struggling because of shoulder issues. The cycle in general is to lower body fat and gain weight to sum extent. And lookin to break my PRs in bench Squat and D.L.
I'm on track with the latter two its just bench that's the prob.

 

[zedhed]

Ok thats what I needed to know.

What I would really like for you to try is this.
Drop flat bench and inc bench for several months.

In place of these do this,

Dips as you already are but go here to see how to isolate your chest while doing them.

Vince Gironda Dips | Iron Guru

and also put in Incline flys. Do these with your elbows bent. If you need help with them let me know.

Be sure and warm up very well before doing the dips or you will have problems!
Do the Gironda dips starting at body weight for the first 2 weeks and then add 5lbs per workout. As for the incline flys do what feels right to you.

On both excersizes for starters do 4x12. Then as your body adjusts to these and gets used to the these movements we will change that around for you.

 

[Ifonly]

Ok thats what I needed to know.

What I would really like for you to try is this.
Drop flat bench and inc bench for several months.

In place of these do this,

Dips as you already are but go here to see how to isolate your chest while doing them.

Vince Gironda Dips | Iron Guru

and also put in Incline flys. Do these with your elbows bent. If you need help with them let me know.

Be sure and warm up very well before doing the dips or you will have problems!
Do the Gironda dips starting at body weight for the first 2 weeks and then add 5lbs per workout. As for the incline flys do what feels right to you.

On both excersizes for starters do 4x12. Then as your body adjusts to these and gets used to the these movements we will change that around for you.

Thanks zed. I like the sound of them.
So I'll drop bench press and incline.
Shal I keep everything else the same?
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