Reply With QuoteToo much pressing and not enough pulling.
No periodization?
Are you still training for maximal strength, mass, or what?
Looks to me like you are doing a day for deadlift work, a day for squat work, and a day for bench work. Is that accurate?
What's up man? How's life these days? Long time no see.
New workout routine
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Thread: New workout routine
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08-22-2006, 11:02 AM #1Senior Member ELITE MEMBER
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New workout routine
week 1
Wensday-deadlifts 3 sets
SLDL 1 set
Bent over rows 3
sets wide grip pull ups 3 sets
DB curls 2 sets
Saturday- ATF Squats 3 sets
ATF front squats 2 sets
ATF overhead squats 2 sets
calve raises 4 sets
Sunday- bench press 3 sets
close grip bench press 2 sets
Weighted dips 2 sets
shoulder press 3 sets
Medial flies 2 sets
week 2
Wensday-good mornings 3 sets
paltform deadlifts 2 sets
Wide grip pulls ups 3 sets
Bent over rows 2 sets
T bar rows 2 sets
BB curls 2 sets
Saturday-ATF Front squats 3 sets
ATF squats 2 sets
ATF overhead squats 2 sets
calve raises 4 sets
Sunday- DB bench 3 sets
Close grip DB bench 2 sets
Weighted dips 2 sets
DB press 3 sets
Medial flies 2 sets
Everywork I will end with 3 sets of weighted decline sit ups, 2 sets of bicycles and some stretching.
My rep range will be from 4 to 8.
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08-22-2006, 11:12 AM #2Fueled by Testosterone MODERATOR
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The only time it's bad to feel the burn is when you're peeing...
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08-22-2006, 11:29 AM #3Senior Member ELITE MEMBER
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I want to gain back all the mass and stregth I lost, Yes I am doing a day for deadlift squat and bench. I just got out of a 10 week rehab program and I haven't worked out since January. What kind of pulling movements should I add? Should I just drop a few sets of bench? I forgot what periodization is because it's been so long since I've worked out.
Originally Posted by CowPimp
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08-22-2006, 11:36 AM #4Fueled by Testosterone MODERATOR
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I would throw in some more upper back work in place of a pressing movement or two on bench day. Your upper back is vitally important to a big bench press, and really all 3 of the big lifts. Originally Posted by ihateschoolmt
Periodization is just a systematic changing of training variables. You should check out the stickies I wrote up. One of them has a bunch of information on periodization.The only time it's bad to feel the burn is when you're peeing...
CowPimp Chews Cud - My Journal
1RM Videos
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08-22-2006, 11:42 AM #5Senior Member ELITE MEMBER
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Alright, I'll take out close grip bench on week one and take out dips on week two and do some pull ups or rows in place of them. I use mild periodization, because I found it worked best for me before. I change my order, rep range, switch back and fourth from DB to BB and rotate some of the big lifts like good mornings and deadlifts.
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