Thread: Post your Training program

No deadlifts or squats?

Nope.

I have a bad back so I can't do deads. As for squats, my legs are too big already so lunges and cardio is all I need for them.

Alternate A and B every workout monday/wed/friday

A- Squats 5x5
BB bench 5x5
Incline DB bench 3x8
Dips 3x Failure
Pullups 3xF

B- Deadlifts 5x5
T-bar rows 5x8
Hang Cleans 5x5

Day 1: Back & Quads
1) Pullups - 5x5
2) Squats - 3x5
3) DB Rows - 5x5
4) Front Squats - 3x5

Day 2: Back & Quads
1) Squats - 5x5
2) Pullups - 3x5
3) Front Squats - 5x5
4) DB Rows - 3x5

Day 3: Rest

Day 4: Chest & Shoulders
1) DB Bench - 5x5
2) Hang Cleans - 3x5
3) Push Press - 3x3
4) Corner Press - 3x8
5a) Arnold Press - 3x8
5b) Lateral Raise - 3x8

Day 5: Rest

Day 6: Hams + Traps
1) Deadlifts - 10 Sets
2) Leg Curls - 2x15
3) DB Shrugs - 2x15

Day 7: Rest

Day 8: Rest

***

Will be starting next week. Kind of a Built inspired program as she told me about block training, which is what i based the first two days on. Also the i added Dumbell Bench to her shoulder module to get that workout. The Deadlifts are a regular thing me and a friend do so i wanted to keep those in.

Looking forward to starting it actually, tested out the Shoulder module last night and it was awesome. Built rules

I'm confused Gaz. You squat two days in a row? Or is that just an alternate?

My current training program is based on p/rr/s. So the next 2 weeks will vary, but this week looks like this:

Power: Tempo 4/0/x Rest 3-4min

Monday:
Chest
Bench-215#-2x6, 1x5
Incline DB press-120#-3x6; 4/1/x
Flies-60#-1x10; 80#-1x10; 40#-1x20

Biceps
EZ Bar curls-105#-3x6
DB curls-80#-3x6

Tuesday:
Quads
Back squats-205#-3x6
Front squats-175#-2x5
Leg extensions-80#-1x8; 90#-1x8

Hams
Good mornings. Continue to work on form
Lying leg curls-85#-3x6


Wednesday-off

Thursday:

Triceps
DB Tricep extensions-80#-3x6
Skull crushers-70#-3x6
Rope pull downs-60#-3x6

Delts
Arnold press-80#-2x8
Lateral raises-40#-2x8
Corner press-3x6
Cleans-3x6
Face Pulls-3x6

Friday:

Back-lower
Deadlifs-215#-3x6

Back-upper
Yate rows-135#-2x10
Lying DB rows-60#-2x12
Chins-BW-2x6
Shrugs-205#-3x6
Pull-ups-BW 1-3x6

Saturday:

Legs: Maybe

Sunday -Off

GVT. Right now on a break due to bad shoulder and wrist. so until the new year, I'm just doing body work with chins, wide grips, push ups, crunches, body squats.

makes me feel like a soft cock.

But I'm getting better now with the shoulder, so I'll be jumping back into the GVT style training first thing in the new year.

Anyone tried DC training? find it any good?

I'm currently doing a HIT variation, and getting great results.

Mondays - Chest/Biceps
Incline BB or Incline Smith Press: 3-4 warm up sets w/ 1 working set to positive failure w/ a rest/pause set. 6-8reps and 2-3 reps after the rest/pause.

Hammer Strength Wide Grip Bench
1 warm-up 1 working set to failure 8-10reps w/ rest/pause or drop set w/ an additional 2-3reps.

Incline Dumbbell Fly
1set 10reps w/ an additional 2reps after rest/pause, or if the weight is sufficient I don't feel the need for the rest pause.

Dips/Push-ups/cable Cross-Overs (one set of either)
1set to failure...Dips/push-ups usually end up w/ the 30rep range.

Cross Body Hammer Curl
1 Warm up 1 Set to failure 6-8reps

Concentration Curls
1 warm up 1 set to failure 8-10reps w/ additional forced reps.

Cable Curl
1 Set to Failure 10-12reps w/ additional forced reps.

Reverse Grip Barbell Curls
1 set to failure 8-10reps w/ partials until vomiting ensues.


Tuesday Off

Wednesday - Back/Triceps

Barbell Rows
3-4 warm up sets w/ 1 working set to positive failure w/ a rest/pause set. 6-8reps and 2-3 reps after the rest/pause.

Pull Downs
1 warm-up 1 working set to failure 8-10reps w/ rest/pause or drop set w/ an additional 2-3reps.

Behind the neck Pull Downs
I really focus on squeezing the muscles in my back @ peak contraction. I'll do 2 or 3 sets but not until failure, this is an exercise I've only started doing recently.

Single Arm Low Cable Rows
1 warm up 1 working set to failure 8-10 reps w/ rest/pause for an additional 1-3

An exercise that I do not have a name for but is a variation of an underhand pulldown.
I do this exercise standing...grasp the bar with an underhand grip and lean forward until your lats are in a total stretch, and then pull only w/ your finger tips....I'm not able to go above 100lbs w/ this but I feel it exclusively in my lower lat region and each rep is done from a full stretch.

All of my Triceps routine is done w/ higher volume w/ emphasis growing a better mind-muscle connection in my left arm. Heavy stretching between all sets.

Rope Pressdowns
5x10

Single Arm Dumbbell Skullcrushers
3x10

Barbell Skullcrushers
5x15 (these are done light weight..no more than 50lbs just to retrain myself on the movement)

Overhead Cable Ext. (either rope/v-handle/straight bar)
3x12
Super Set with:

Pressdowns (either rope/v-handle/straight bar)
3x12

Reverse Grip Skullcrushers (toughest triceps exercise I've ever done)
3x10

Single Arm Dumbbell Ext
2x10 (these are done light weight...no more than 30lbs, its an exercise I'd really like to "feel" more)


Thursday - Delts/Traps

Seated BB or Smith Machine Press
3-4 warm up sets w/ 1 working set to positive failure w/ a rest/pause set. 6-8reps and 2-3 reps after the rest/pause.

DB or BB Front Raises
1 warm up 1 working set 10reps to failure w/ partials

Side Laterals
1warm up 1 working set to 8-12 failure w/ rest/pause or partials or drops depending the the weight used.

Cable Upright Rows
1 working set until failure 12-15reps w/ partials

Rear Laterals
3 working sets 15-8reps (another exercise I'm trying to focus solely on my rear delts when doing)

BTB Shrugs superset w/ BB Front Shrugs
1set each 10 reps to failure.


Friday (Deads and Squats are rotated each week, as are rep scheme. So the following week I would start with Dead's doing 5x10 and on Squats would do 5x5.)

Squats
5x10
Single Leg Press
3x10
Deadlifts
5x5
Stiff Leg Dead
3x5

Originally Posted by Doublebase

I'm confused Gaz. You squat two days in a row? Or is that just an alternate?

Nope, both those sessions two days in a row. I switch between 5x5 and 3x5 for back/legs so im not doing TOO much volume.

I find this technique really works for adding size. My back and legs can take a lot of punishment. I did it before and my back growth exploded.

Pull-
Cable Seated Row 4x5-7
Cable-bent over Pull-over 4x7
Lat-Pull downs 4x5
Curl 3x8

Off

Push
Flat DB Bench 4x5-7
Dips 4x5-7
DB Military Press 4x5
Extension 3x8

Legs
Glute-Ham Raise- 5x5-7 (i switch this up with deadlifts occasionally)
Leg Press- 5x5-7

Off

Repeat

I train three days a week.

Day I - Strength (reps between 2-8, high intensity, low volume)
Day II - Metabolic Conditioning (Circuits, complexes, matrix's, intervals)
Day III - Power (Olympic lifts, plyometric exercises, reps between 1-5, then anaerobic endurance sets at the end)

Generally a M/W/F ordeal.

I may do low intensity steady state cardiovascular work on off days.

Attached is my 3 day spit P-RR-S workout. I've been using this on a 20% cut and have lost ~1lb/week and actually gained some lean mass. I haven't been doing much cardio but just added a 20min swim on Thursdays and a HITT bike either Tue or weekend.

chest
incline Db or smith 2 warm 3 work 3 X 6-10
flat smith or hammer strength wide 1 warm 3 X 6-10
incline hammer strength 1 warm 3 X 6-10
low pully flies 3 X 10
Back
Pullups 3 X fail
Db rows 2 warm 3 X 6-10
reverse grip pulldowns 1 warm 3 X 6-10
Seated row 1 warm 3 X 6-10
Shoulders
DB press 2 warm 3 X 6-10
Front raise 3 X 10
Seated lateral 3 X 8-10
machine lateral 3 X 10-15
Bent over laterals 2 warm 3 x 10
reverse peck deck 3 X 15 last set to fail with static hold
Arms
standing DB preacher 2 warm 3 X 6-10
cable curl with short bar 3 X 10-12
seated preacher 3 X 8-10
standing Revese curls 3 X 10
Pushdowns 2 warm 3 X 10-25
skullcrushers 1 warm 3 X 10
kickbacks 1 warm 3 X 10
reverse grip pushdown 3 X 10
Legs
Single leg extensions 3 warm 3 X 10
leg press giant pyramid strip set, no rest on the strips
Standing ham curl 1 warm 3 X 10-15
SLDL 1 warm 3 X 10

abs are done rarely, calves 3 days a week 2 exercises 4-5 sets X 10-20 reps.
And a my ridiculous 10mins of cardio a week.

Captn'stabbin, what is your current goal?

Gaz, thanks for posting that. I need to set up my block training for the remainder of my bulk. Quads and lats FTW!

Monday
Pullups
SLDL
Good morning
BB Rows
Calf Raises


Wednesday
Squats
BB Bench
Lunges
Military press
Cable crossovers


Friday
Hang Clean
Deadlift
Dips
Seated Row
Calf Raises

Week 1:2x12 (Hang cleans always 2x5)
Week 2:2x8
Week 3:2x10
Week 4:2x6
Week 5:2x8

The idea is to hit each muscle 2 times a week but each one has one day it is hit most and the others are just to stimulate it slightly more.

Soon going to set up a block training workout once I understand it fully to bring up my delts, especially the rear delts.

Something loosely based on Westside.

Originally Posted by Built

Captn'stabbin, what is your current goal?

Gaz, thanks for posting that. I need to set up my block training for the remainder of my bulk. Quads and lats FTW!

world domination and adding on to my current physique. I don't have any dreams of competing, just love lifting weights. there's a pic of me in my profile nothing special.
Why do you ask?

Originally Posted by Captn'stabbin

world domination and adding on to my current physique. I don't have any dreams of competing, just love lifting weights. there's a pic of me in my profile nothing special.
Why do you ask?

I would definitely switch it up if I were you.

Dozens of studies show that you should train every body part at least 2 or 3 times per week to achieve optimal world domination.

Originally Posted by Built

Gaz, thanks for posting that. I need to set up my block training for the remainder of my bulk. Quads and lats FTW!

No problems! Im looking forward to getting started tomorrow

Also, my boss is loving your blog. I think he did a variation on your bicep workout the other day and said they got DOMS for the first time in about ten years, haha.

Originally Posted by gtbmed

Something loosely based on Westside.

same

cycling

sunday..4 hard hours, doing hard hills, hard tempo, hard sections into the wind. very very hard training..
monday.. .1 hour recovery ride
tuesday... 1 hour recovery ride
wednesday... 2 hours total. tempo, then very hard intervals.
thursday... 1 hour recovery ride.
friday... off
saturday... 1 hour with a few jumps getting the legs ready for sunday.
increase volume weekly...3 weeks increase, 4th week back to week one's volume..

exercises..

monday... 150 pullups
tuesday... 400 pushups
wednesday...off
thursday 100 pullups.. 100 dips
friday... abs. lots.
last week did my first weight training session. today did my second. trying to give up cycling to lift weights.
love cycling, but time for a new challenge..very hard to give up something you have done for years..

Currently, Built's Baby Got Back routine with the shoulder implementation. Not bragging but I did 5x5 with 200 lbs on a hang clean. I felt bulletproof.

currently....

Rep ranges/intensity varies from week to week depending on my periodization calendar..with the exception of calves...

Lower - Push/Calves

1 - Box Squats
2 - DB Calf Extensions (5 x 5)
3 - Zercher Squats
4 - Smith Machine Calf Extensions (5 x 8)
5 - Leg Press
6 - Seated Calf Raise (4 x 12 w/ 2 second pause at bottom of concentric)

Upper - Horizontal Pull/Vertical Push

1 - Push Press
2 - Bent Over BB Row
3 - DB Shoulder Press
4 - DB Unilateral Row
5 - Bar Dips
6 - Standing Unilateral Cable Row
7 - Kneeling Oly Bar Corner Press

Lower - Pull/Calves

1 - Deadlifts (would prefer Rack Pulls right now, but the gym I'm temporarily at has awkwardly designed power cages where I can't set the safety rack low enough)
2 - DB Calf Extension (5 x 5)
3 - Good Mornings
4 - Smith Calf Extension (5 x 8)
5 - One-Arm BB Deadlifts
6 - Seated Calf Raise (4 x 12 w/ 2 second pause at bottom of concentric)

Upper Horizontal Push/Vertical Pull

1 - DB Floor Press (should be with BB but again, the awkward power cages don't go low enough so I can't reach the bottom safety rack from the ground...I don't know how I'm gonna do this one come rep ranges of 4...I'll need the pre-elevated BB)
2 - Pullups
3 - Incline DB Press (should be BB, but my gym is too busy to get a power cage for this...there are limited incline benches and they're in another room...people freak if you remove them...)
4 - Neutral Grip Pullups (should be with V-Bar, but god damn gym doesn't have one!!! I mean come on!!)
5 - Decline DB Press
6 - Lat Pulldowns

No direct ab work for about 2 months now...just brutal squatting and deadlifting...and whaddya know?! my abs have grown a fair bit?? hmmmm???? but I'm not doing 1000 crunches a day?? go figure :P hahaha

Originally Posted by philborg

I would definitely switch it up if I were you.

Dozens of studies show that you should train every body part at least 2 or 3 times per week to achieve optimal world domination.

for world domination i will risk it all...



but if your serious, these studies have n idea the composition of my muscle. especially type I vs type II.