Two questions: close grip bench and periodization? [Forum Archive]

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Two questions: close grip bench and periodization?

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Posted by: Boost777

Current workout:

Push

Alternate Flat or Incline 4x6 (also alternate between barbell and dumbell)
Shoulder Press (Either Barbell or Smith) 4x6
Dips 3x10
Compelmentary Angle of a Fly (aka if i did flat bench, incline fly) 3x10
Scaptions 3x10

Pull

Bent row 4x6 or 3x10 (Alternate each week so one is low reps while other is high)
Weighted Pullups 4x6 or 3x10
Lat Pulldown 3x10
Face Pull 3x10
Curl 3x10

Legs

Squat or DL 4x6
Leg Press or SLDL 4x10
Lunges or Split squat 3x10
Calf work 3x10

Questions are:
1. Can someone set this up for undulated periodization, or give me a template? ( I looked at cowpimps sticky but i'm confused since he has different exercises)
2. Can I switch out dips for close grip bench? I want something different to try and work the tricep, if so where should I put it?

Posted by: Witchblade

1. You can and you've already sort of done that a bit.

Template, untraditional periodization:

Week 1
3x10

Week 2
5x5

Week 3
4x8

Week 4
8x3

Week 5
4x5

Week 6
6x3

Week 5 and 6 are deloading and intensification.

2. Yeah, sure, by all means switch exercises after a certain time, say 6 weeks.

Posted by: mike456

Quote:

Originally Posted by Boost777

Current workout:

Push

Alternate Flat or Incline 4x6 (also alternate between barbell and dumbell)
Shoulder Press (Either Barbell or Smith) 4x6
Dips 3x10
Compelmentary Angle of a Fly (aka if i did flat bench, incline fly) 3x10
Scaptions 3x10

Pull

Bent row 4x6 or 3x10 (Alternate each week so one is low reps while other is high)
Weighted Pullups 4x6 or 3x10
Lat Pulldown 3x10
Face Pull 3x10
Curl 3x10

Legs

Squat or DL 4x6
Leg Press or SLDL 4x10
Lunges or Split squat 3x10
Calf work 3x10

Questions are:
1. Can someone set this up for undulated periodization, or give me a template? ( I looked at cowpimps sticky but i'm confused since he has different exercises)
2. Can I switch out dips for close grip bench? I want something different to try and work the tricep, if so where should I put it?

its simple

week 1: 3x12@1 min RI
week 2: 3x8@90sec RI
week 3: 4x5@ 2 min RI

thats just an example, it depends on what your goals are.

if you want to switch out dips for cg bench, than switch out lat pull-downs for DB rows. I would just keep the dips so that it is two horizontal movements and 2 vertical movements, instead of 3 horizontal and 1 vertical...
CG Bench goes on push day

Posted by: Boost777

Goals are both size and strength. My main goal is hypertrophy but I want to gain strength in my big core lifts too. So instead of having different reps sets for each, i'll just give 3x10 to all lifts for that week?

Posted by: Dale Mabry

Undulating means you would undulate the reps for that exercise. You can do it...

Daily
Mon-Push
4 reps

Wed-Pull
8 reps

Fri-Legs
12 reps

Weekly
Week 1, 12 reps
Week 2, 8 reps
Week 3, 4 reps

or

Bi-weekly
Weeks 1-2, 12 reps
Weeks 3-4, 8 reps
Weeks 5-6, 4 reps

You wouldn't necessarily need to do it that way, that is just a template. If strength is your current goal, I wouldn't go above 8 reps. There are other ways, those are the 3 I would look at, daily undulating being what I would prefer. Those are your reps for the core lifts, assistance stuff you would keep the reps higher, and you could even undulate around 10 and 12 reps with those if you felt like it.

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