Thread: FuLlBoDy RoUtInE CrItIqUe PlEaSe.

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stop creating threads with different workouts! PICK ONE!

Too much pressing, and too much high intensity lifting each week.

Originally Posted by CowPimp

Too much pressing, and too much high intensity lifting each week.

my goal is strength mainly so what kinda routine can i do to help me. gain more strength?

Originally Posted by kenwood

my goal is strength mainly so what kinda routine can i do to help me. gain more strength?

Stop changing your routine every week. You'll never get anywhere. It seems as if you're looking for the "perfect" routine. Well, it hasn't been developed yet.

You want strength? I'm going to suggest Westside. Get the basic template and follow it for a month. See what happens.

Originally Posted by Triple Threat

Stop changing your routine every week. You'll never get anywhere. It seems as if you're looking for the "perfect" routine. Well, it hasn't been developed yet.

You want strength? I'm going to suggest Westside. Get the basic template and follow it for a month. See what happens.

i havnt been changing my routine every week. i've been slooking at routinesand crap. i've been doing the same push/legs/pull routine for 7-8months now...i'll checkout westside

Originally Posted by kenwood

my goal is strength mainly so what kinda routine can i do to help me. gain more strength?

Incorporate high intensity lifting, but focus on a couple lifts at a time. You could also incorporate a block of high intensity lifting consiting of a week or two. Even then, you shouldn't do everything at such a high intensity.

how about i stick to my push/legs/pull workout and hows this look?

Monday:Push @50%(warmup),75%,85%,95% R.I 80-120sec.
bench: 135, 205, 225, 255
incline: 125, 185, 215, 235
military press: 75, 110, 125, 135
dips: 3x6-10
chest fly's 3x 8-10

wednesday: Legs @ 50%,75%,85%,95% R.I 80-120sec.
squats: 155, 235, 265, 295
deads: 185, 275, 310, 345
lunges: 3x8-10
leg ext. 3x8-10
calf raises: 3x8-10

Friday: Pull @50(warmup)then-,75%,85%,95% R.I 80-120sec.
bentover rows: 95, 135, 155, 175
body rows 3x8-10
wg pullups 3x8-10
chinups 3x 8-10
hammer curls x 8-10

you need longer RI. Just drop the push/pull/legs and do a upper lower/TBW. Higher Frequency is better, plus you been doing push/pull for 8 months. If I was you I would just take a routine from one of cowpimps threads:

Monday – Squat Day:

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work


Wednesday – Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work


Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work

Originally Posted by mike456

you need longer RI. Just drop the push/pull/legs and do a upper lower/TBW. Higher Frequency is better, plus you been doing push/pull for 8 months. If I was you I would just take a routine from one of cowpimps threads:

Monday – Squat Day:

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work


Wednesday – Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work


Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

Accessory Work

hmmm sounds reasonable mate i might just do that but i wanna switch monday's "squat" day to wednesday and move wednesday's "bench day" to monday lol.but what kinda Accessory Work you talking about? what about dips/pullups/rows/military press.(other compound shit)

edit** and whats "RE to ME" mean?

Originally Posted by kenwood

hmmm sounds reasonable mate i might just do that but i wanna switch monday's "squat" day to wednesday and move wednesday's "bench day" to monday lol.but what kinda Accessory Work you talking about? what about dips/pullups/rows/military press.(other compound shit)

edit** and whats "RE to ME" mean?

for accessory I would do rows, pullups, overhead press, dips, upright rows, lunges, SLDL, just split them up into the three days.

Maximum Effort (ME)
This form of training involves lifting at a very high level of intensity. Simplified, this means lifting a weight that is at 90% or greater than your 1RM.

Repeated Effort (RE)
This is the tool most often used by bodybuilders. The loads are considered relatively intense and performed until at or near muscular failure. The intensity level used for this type of training is generally somewhere around 65-85% of your 1RM. The state of fatigue associated with being at or near muscular failure can be achieved over the course of multiple working sets.

but don't worry about that just do what it says.

ok thanks mike abunch if my max bench goes over 300 i'll thank you

if i add them in wouldn't it still be like a push/pull/legs routine? lol

I think some form of undulating periodization might work better and be more fun, and 2 min resting intervals are fine, 3 min at the most.

Kenwood, you ever thought about westside?? Since you are young and growing so aggressively, perhaps an aggressive approach would net some serious gains.

Originally Posted by PWGriffin

I think some form of undulating periodization might work better and be more fun, and 2 min resting intervals are fine, 3 min at the most.

Kenwood, you ever thought about westside?? Since you are young and growing so aggressively, perhaps an aggressive approach would net some serious gains.

i've heard about westside but never really understood it

Originally Posted by kenwood

if i add them in wouldn't it still be like a push/pull/legs routine? lol

No!
On Squat day put the:
SLDL
Upright Rows (WG, dpn't pass nipple level on way up, 12 reps)
Dips
On Deadlift Day put the:
Lunges
overhead press
pull-ups
On bench day put the:
row
bench variation (incline DB)
row variation (cable)

Originally Posted by mike456

No!
On Squat day put the:
SLDL
Upright Rows (WG, dpn't pass nipple level on way up, 12 reps)
Dips
On Deadlift Day put the:
Lunges
overhead press
pull-ups
On bench day put the:
row
bench variation (incline DB)
row variation (cable)

whats an upright row? lol so it would look like this basically:

Monday– Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

incline press 4x8-10
bentover rows 4-10
chinups 4x8-10

Wednesday-Squat day

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

sld's 4x8-10
upright rows 4x8-10
dips 4x 8-10


Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

lunges 4x8-10
overhead press 4x8-10
wg pullups 4x8-10

how's that?

alright fuck the upright rows do chins instead this is how I would do it:

Monday– Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record
accessory:
db bentover rows
db incline press
DB One-arm row

Wednesday-Squat day

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record
accessory:
Underhand CG Chins
dips
sld's

Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record
accessory:
overhead press
wg pullups
lunges

accessory:
week a: 2x12@60sec RI
week b: 3x8@90sec RI
week c: 4x6@120sec RI
Repeat

ok man, sounds good. thank you

Originally Posted by kenwood

whats an upright row? lol so it would look like this basically:

Monday– Bench Press Day:

Bench Press – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

incline press 4x8-10
bentover rows 4-10
chinups 4x8-10

Wednesday-Squat day

Squat – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

sld's 4x8-10
upright rows 4x8-10
dips 4x 8-10


Friday – Deadlift Day:

Deadlift – RE to ME
Week 1: 4x12 @ 65%
Week 2: 4x10 @ 70%
Week 3: 3x8 @ 75%
Week 4: 3x5 @ 80%
Week 5: 3x3 @ 85%
Week 6: 2x2 @ 90%
Week 7: 1x2 @ 95%
Week 8: 1x1 @ 100%
Week 9: 1x1 @ 105% - Attempt record

lunges 4x8-10
overhead press 4x8-10
wg pullups 4x8-10

how's that?

I would organize your accessory work like this:

Bench day:
Incline Press
Bent Rows
Overhead Press
Dips

Squat Day:
Lunges
Chinups
Zercher Squats
Face Pulls

Deadlift Day:
SLDLs
DB Rows
Reverse Hypers
Pullups

3-4 sets of 8-10 is cool for the accessory work.

ok thanks Cowpimp i will have to look some of those exercises up tho :P . but its only 9a.m lol i'm going back to bed for another 2-3 hours

Originally Posted by CowPimp

I would organize your accessory work like this:

Bench day:
Incline Press
Bent Rows
Overhead Press
Dips

Squat Day:
Lunges
Chinups
Zercher Squats
Face Pulls

Deadlift Day:
SLDLs
DB Rows
Reverse Hypers
Pullups

3-4 sets of 8-10 is cool for the accessory work.

Interesting set up...zercher squats huh?? Those look intense. This is Linear periodization correct?? I didn't think you were a big fan of linear stuff...