working on a new routine

[JDid23]

he means the bill star original 5x5 its nothing like the madcow 5x5...

Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20

Day 2:

incline bench presses, 5 x 5, plus a back-off set of 8 reps I changed to 4x8
light squats, 5 x 4
good mornings, 4 x 8 I swapped these for deads and lowered the reps to 6
straight-arm pullovers, 2 x 20
weighted dips, 4 x 8

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8 I changed to 5x5 plus a back off set of 8
shrugs, 5 x 5
straight-arm pullovers, 2 x 20
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible

looks pretty interesting.... if i were to change the exercises to make it look something like this, do you think it would be okay?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- not confident on my form for these, anything i can add in instead.. i wouldn't mind learning, but at this point i would be a bit shakey?
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20-- seems like a lot of reps, maybe change from 8-12
Calf Raises- 3x20

Day 2:

Incline Bench Presses-- Overhead Press, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
Good Mornings-- Deadlifts- 2x6
straight-arm pullovers, 2 x 20-- hate pullovers.. maybe tricep pushdowns?
weighted dips, 4 x 8-- i can't do weighted so i guess 4 sets of dips

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8-- DB Bench, 4x8-- like the variation of BB and DB
shrugs, 5 x 5-- Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-- hate these maybe side raises?
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible-- 7 sets of dips within a few days of each other?[/quote]

Thanks again btw.. this routine looks pretty fucking cool!!

 

[SaiBoT]

looks pretty interesting.... if i were to change the exercises to make it look something like this, do you think it would be okay?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- not confident on my form for these, anything i can add in instead.. i wouldn't mind learning, but at this point i would be a bit shakey?
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x 20-- seems like a lot of reps, maybe change from 8-12
Calf Raises- 3x20

Day 2:

Incline Bench Presses-- Overhead Press, 5 x 5, plus a back-off set of 8 reps
light squats, 5 x 4
Good Mornings-- Deadlifts- 2x6
straight-arm pullovers, 2 x 20-- hate pullovers.. maybe tricep pushdowns?
weighted dips, 4 x 8-- i can't do weighted so i guess 4 sets of dips

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
flat benches, 4 x 8-- DB Bench, 4x8-- like the variation of BB and DB
shrugs, 5 x 5-- Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-- hate these maybe side raises?
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible-- 7 sets of dips within a few days of each other?

Thanks again btw.. this routine looks pretty fucking cool!![/quote]

Learn the clean high pulls and the pullovers. The pulovers will help expand your ribcage @ your age that's why you don't like them, they hurt alot and feel very uncomfortable. The trick on them it's choosing a light weight and breath deep through the ribcage throughout the reps.

 

[JDid23]

Thanks again btw.. this routine looks pretty fucking cool!!

Learn the clean high pulls and the pullovers. The pulovers will help expand your ribcage @ your age that's why you don't like them, they hurt alot and feel very uncomfortable. The trick on them it's choosing a light weight and breath deep through the ribcage throughout the reps.[/quote]

alright i can give them a shot.. how does this look?


Day 1:

full squats, 5 x 5
clean-grip high pulls, 5 x 5-- really have to learn the form on these... maybe i should do 2x5 or 3x5.
bench presses, 3 x 5, 3 x 3, plus a back-off set of eight reps
chins, 4 x max
incline dumbbell bench presses, 2 x8-12
Calf Raises- 3x20

Day 2:

Overhead Press-- 5x5
light squats, 5 x 4
Deadlifts- 2x6--
straight-arm pullovers, 2 x 20--
weighted dips, 4 x 8-- i love dips, but is there anything i can switch for them? I can't do too many at this point, and i also have them on day 3

Day 3:

full squats, 3 x 5, 2 x 3, and a back-off set of 8
DB Bench-- 4x8
Bent Over Rows- 5x5
straight-arm pullovers, 2 x 20-
chins, 4 sets of as many reps possible
Free hand dips 3 sets of as many reps possible--

only questions

1. 7 sets of dips in 2 days seems like a fuckload... maybe something instead of dips on one day?
2. squats 3 days-- i know squatting is the king, and EM told me about squatting on day 2 as kind of just a form check, just seems like a lot.
3. pullovers-- i know you said they're great for the rib cage, and is the 2 x 20 like 40 reps per arm each workout on 2 consecutive workout days?

 

[ExtraMile]

I dont know if you know but day 1 is monday, day 2 is wednesday and day 3 friday, so you do get a rest between the dips.

dips are a sick mass builders, if you want variation try deep dips with arms tucked right in getting a stretch in the chest on wednesday, then on friday do them only to parrallel, or something like that. Or do one wide grip one narrow if you have a dip bar that lets you adjust grip width.

squatting on wednesday is paused in the hole and for form work, also warms you up for deads, i already told you this...

pullover you do both arms at the same time, cup the inside of a dumbell and lie either on a bench or across a bench and as the dumbell is all the way back breath all the way in and stretch the rib cage. Like this:Dumbbell Pullover

and try the incline, some people love incline some hate it, try it out it will help your bench strength anyway...

 

[JDid23]

I dont know if you know but day 1 is monday, day 2 is wednesday and day 3 friday, so you do get a rest between the dips.

dips are a sick mass builders, if you want variation try deep dips with arms tucked right in getting a stretch in the chest on wednesday, then on friday do them only to parrallel, or something like that. Or do one wide grip one narrow if you have a dip bar that lets you adjust grip width.

squatting on wednesday is paused in the hole and for form work, also warms you up for deads, i already told you this...

pullover you do both arms at the same time, cup the inside of a dumbell and lie either on a bench or across a bench and as the dumbell is all the way back breath all the way in and stretch the rib cage. Like this:Dumbbell Pullover

and try the incline, some people love incline some hate it, try it out it will help your bench strength anyway...

good idea for the dips... one more narrow grip-- one wider grip.

yeah.. just the fact i will be squatting 3 times a week seems kinda intimidating after not working out for a while and also the fact my right quad has taken a beating this season.. I will go light on the squats to start out.

Idk why but for the pullover i was thinking tricep extensions lol... Yeah i can forget that now

As for the incline, i will give it a shot but i also love the OH Press and would like to have that in my routine.

 

[ExtraMile]

good idea for the dips... one more narrow grip-- one wider grip.

yeah.. just the fact i will be squatting 3 times a week seems kinda intimidating after not working out for a while and also the fact my right quad has taken a beating this season.. I will go light on the squats to start out.

Idk why but for the pullover i was thinking tricep extensions lol... Yeah i can forget that now

As for the incline, i will give it a shot but i also love the OH Press and would like to have that in my routine.

pullovers are comletely differant they work chest, lats and also triceps a little. They will help expand your ribcage too if you do them right with a deep breath in at the bottom to get a stretch. Bigger ribs = bigger chest, wider lats and smaller looking waist.

try the incline you might like it, some people are stronger on incline than on bb bench, also investigate with differant grips see which you like the best, pinky on the rings grip, normal grip, wide grip...

 

[JDid23]

pullovers are comletely differant they work chest, lats and also triceps a little. They will help expand your ribcage too if you do them right with a deep breath in at the bottom to get a stretch. Bigger ribs = bigger chest, wider lats and smaller looking waist.

try the incline you might like it, some people are stronger on incline than on bb bench, also investigate with differant grips see which you like the best, pinky on the rings grip, normal grip, wide grip...

alright man.. will do- i can't wait to start lifting again

and i am sorry i have nowhere else to take this fucking anger out so i am going to do it here.

I am coming off a left groin and right hamstring injury in soccer and last game we played the best fucking team in the county. I was benched the first 2 games of the season b4 my injury, then missed 2 games, then got benched another 2 games when i was able to play. Last game we were down 4-0 after the first 5 minutes against the #1 team in the county, and i think #6 in the state, and my coach put me in. We lost 6-0, and after the game i got a fucking standing ovation from the rest of our team for my playing and almost scoring 2 goals from defense. Tonight, we played the #3 team in the county, and our best defender was injured so i thought i had a good shot at starting. Instead, our fucking assistant coach decides not to listen to our head coach's lineup (head coach is away) and puts in a fucking midfielder on right defense, then a fucking kid who was just coming up for 1 game from JV, and then a fucking sophmore who i am 10x better than. And fuck-- end of the game i played 7 minutes of fucking pity minutes and fucking made a slide tackle in the box to prevent a goal that the JV kid fucked up on, made 2 runs and 1 cross that coulda been a goal if our forwards didn't suck so much, and after all this fucking shit in 7 minutes, our coach rambles on about how the bench players need to step up; if this is my head coach, i am fucking leaving but it wasn't and right now i am so fucking pissed it's undescribable. It seems everytime i get a chance to play, i am the mother fucking best player on the field and vs legit fucking teams as well.... and all this just to fucking end summer early for soccer 2adays, be stressed out with shitloads of work and also while i am doing college applications with pointless bullshit practices, and be on a team where the captains think they're tough shit even when they're just fucking shit at soccer. Only thing keeping me going now is the fact our head coach isn't here, and if he was here i have a feeling i would have started. I am giving him a call tomorrow and talking to him, because i can't put up with all this fucking time anymore if i am getting nothing out of it

sorry guys-- no need to read all of it that's my rant

 

[JDid23]

horrible workout today...

Bent over rows
85x10
85x8
85x8

Dips
Narrow Grip- 8 or 9
Wide Grip- 7
Close Grip- 3 (fucking fatigued)

DB Side Raises
8 lb DBs x 10
8 lb DBs x 8

DB Flat Bench
30x5 (was tired after 3, coulda done more but was really frusturated)

even when i was just starting to workout i could do 40 lbs for 5-8 reps.. I think it was the dips and not being in the gym for a long time, but damm

I also think i should do something for a few weeks before i start the workout EM/Saibot were telling me about to just familiarize myself with the lifts and stuff.

 

[ExtraMile]

when are you intending to start the program i showed u?

 

[SaiBoT]

Another clusterfucker just like you EM ^^^^^^^^^^^