Thread: Ok heres what i came up with. plz critique

If your training for strength..why do you work your calves?

Originally Posted by kenwood

Monday: Upper(strength)
benchpress 3x1-5
overhead press 3x1-5
bentover rows 3x1-5
dips 3x1-5
pullups 2x1-5
chinups 2x1-5

Tuesday: lower(reps)
squat 3x10-12
legpress 3x10-12
deadlifts 3x8-10 dont do it w/ sqyats on same day
walking lunges 3x10-12
calf raises 3x10-12

wednesday: off

Thursday: upper(reps)
incline press 3x10-12
decline press 3x10-12
db overhead press 3x10-12
one arm db rows 3x10-12
skull crushers 2x10-12 Replace with cg bp
bbcurls 2x10-12

Friday: Lower(strength)
squats 3x1-5
legpress 3x1-5
deadlifts 3x1-5
lunges 3x1-5
calfraises 3x1-5
leg ext 2x1-5 gonna be too sore from tuesday....

thats it.

are you going to failiure on tues?

for awsome back size throw in WG pullups opposed to normal ones....

Originally Posted by LexusGS

are you going to failiure on tues?

no...only on strength days and for the wg pullups thats what i meant to put

Monday: Upper(strength)
benchpress 3x1-5
overhead press 3x1-5
bentover rows 3x1-5
dips 3x1-5
wg pullups 2x1-5
chinups 2x1-5

Tuesday: lower(reps)
squat 3x10-12
legpress 3x10-12
deadlifts 3x8-10
walking lunges 3x10-12
calf raises 3x10-12

wednesday: off

Thursday: upper(reps)
incline press 3x10-12
decline press 3x10-12
db overhead press 3x10-12
one arm db rows 3x10-12
cg bp 2x10-12
bbcurls 2x10-12

Friday: Lower(strength)
squats 3x1-5
legpress 3x1-5
deadlifts 3x1-5
lunges 3x1-5
calfraises 3x1-5
leg ext 2x1-5

hows that

Do not train every single exercise at such high intensity on the strength days, especially not isolation movements. Pick a couple of exercises for each strength session to work at with really heavy weights and then follow up with some accessory work at a lower intensity.

Monday: Upper
benchpress 3x1-5
dips 3x1-5
bentover rows 3x1-5
cg bp 3x8-10
lat-pulldowns 3x8-10
bb curls 3x8-10

Tuesday: lower
squat 3x1-5
legpress 3x1-5
deadlifts 3x8-10
walking lunges 3x10-12
calf raises 3x10-12

wednesday: off

Thursday: upper
overhead press 3x1-5
wg pullups 3x1-5
chin-ups 3x1-5
incline press 3x10-12
decline press 3x10-12
db overhead press 3x10-12
one arm db rows 3x10-12


Friday: Lower
deadlifts 3x1-5
lunges 3x1-5
squats 3x1-5
legpress 3x8-10
calfraises 3x8-10
leg ext 2x12

hows that?

Originally Posted by LexusGS

for awsome back size throw in WG pullups opposed to normal ones....

I wouldn't be so sure about that. Sure wide grip pullups are a good exercise, but they are not the end all be all of good back size. Just because they are harder than close grip chinups does not mean you can't put on some serious back size with close grips.

I mean if an exercise was superior just because you couldn't move as much weight with it, everyone would be doing side lateral raises instead of overhead pressing.

Originally Posted by kcoleman

I wouldn't be so sure about that. Sure wide grip pullups are a good exercise, but they are not the end all be all of good back size. Just because they are harder than close grip chinups does not mean you can't put on some serious back size with close grips.

I mean if an exercise was superior just because you couldn't move as much weight with it, everyone would be doing side lateral raises instead of overhead pressing.

<<<<<<< I speak from experience....(hint:avatar)...

Originally Posted by LexusGS

<<<<<<< I speak from experience....(hint:avatar)...

Originally Posted by Pedigree

what???.....

Originally Posted by LexusGS

what???.....

OOPS! I clicked on to go with my guy barfing, but it didn't show.

Originally Posted by kenwood

Monday: Upper
benchpress 3x1-5
dips 3x1-5
bentover rows 3x1-5
cg bp 3x8-10
lat-pulldowns 3x8-10
bb curls 3x8-10

Tuesday: lower
squat 3x1-5
legpress 3x1-5
deadlifts 3x8-10
walking lunges 3x10-12
calf raises 3x10-12

wednesday: off

Thursday: upper
overhead press 3x1-5
wg pullups 3x1-5
chin-ups 3x1-5
incline press 3x10-12
decline press 3x10-12
db overhead press 3x10-12
one arm db rows 3x10-12


Friday: Lower
deadlifts 3x1-5
lunges 3x1-5
squats 3x1-5
legpress 3x8-10
calfraises 3x8-10
leg ext 2x12

hows that?

I like doing CGBP in lower reps between 1-5 and dips in higher reps. My preference of course.

That's KEFE's back right? no way that back benches 285

Originally Posted by Pedigree

OOPS! I clicked on to go with my guy barfing, but it didn't show.

That's right! I get that kinda respect everywhere I go about my back!