how is this routine?

zl214 · 11-25-2006, 09:47 PM

I am 24 and have been lifting for 3 year on a bodypart split routine. the progress has been EXRTEMELY slow, so I guess its time to throw in some change. Instead of working around bodypart, i am trying to work around a movement, i.e. for each workout, there is a "core" movement, and some other exercises that complement this movement. my goal is more of strength than size. I am not sure how this work tho.

here is my plan,

Day 1-- (deadlift day)

warmup
RDL (rest 90s-120s)
10 reps X 1 set
6 X 2
2 X 2
sumo DL
2 X 2

weighted pull-up
10X1
5X2

bentover row
10X1
5X4

bicep curls
3x8

(tried this last week, it took me about 50minutes to finish)

day 2-- bench day

flat BB bench
10x1
5x5

incline DB bench
5x5

skull Crasher
5X3

weighted dips
5x3

(took about an hour)

day 3- rest

day 4--squat day

squat
12x1
5x5

olympic squat
(4-6)x3

good morning
5x3

day 5-- power & clean day

Power clean from standing position.
10x1
5x5

upright bb row
8x3

rear delt raise
8x3

side raise
8x2

shrug
5x5

day 6- rest

repeat.

slip · 11-26-2006, 12:46 AM

if you're going for strength, i probably wouldnt worry about rear delt raises.

i just did a 5x5 for 4 weeks, with an upper/lower split, performed twice a week. had great results, theres a recent thread about it. program looks interesting. were you doing 1 bodypart per week previously?

zl214 · 11-26-2006, 01:27 AM

yes, someone should have told me how "junky" one bodypart per week splits are. i have tried this new routine for 2 weeks. seems pretty good, definitely had some gain, but its only two weeks, so cant really tell.

This new routine is inpsired by the idea of "powerbuilding" and full body workout. so it is kind of like a hybrid between normal bodybuilding routine and poewrlifting routine. I'll see how it goes.

also, the rear delt raise is for strengthening my rotator cuff. is there a better exercise for it?

Witchblade · 11-26-2006, 05:48 AM

Try westside, it focuses on the powerlifting movements.

If you're going with this, I'd say:
- Do olympic squats only. Dump the parallel squats.
- Go with a 6+ (6-12) rep range on your isolation movements.

**CowPimp** · 11-26-2006, 08:30 AM

I would do more upper back work. Your upper back is going to help you in all the lifts you seek improvement with.

It seems like some days you do too much heavy lifting. Stick to higher intensity with your core lift, and maybe one similar accessory movement, and make the rest a lower intensity.

I wouldn't always do 2x2 with the deadlifts. Wave that intensity up and down. Deadlifts are very draining. Also, I would do the deadlifts first and the RDLs afterward. The RDL is a great accessory movement, but you will get the best "carryover" from doing the actual movement.

zl214 · 11-26-2006, 05:53 PM

Quote:

Originally Posted by Witchblade

Try westside, it focuses on the powerlifting movements.

If you're going with this, I'd say:
- Do olympic squats only. Dump the parallel squats.
- Go with a 6+ (6-12) rep range on your isolation movements.

i can only olympic squat 50% of my normal squat weight, and it hurts my wrists. is that common and what can i do about it?

zl214 · 11-26-2006, 06:05 PM

Quote:

Originally Posted by CowPimp

I would do more upper back work. Your upper back is going to help you in all the lifts you seek improvement with.

It seems like some days you do too much heavy lifting. Stick to higher intensity with your core lift, and maybe one similar accessory movement, and make the rest a lower intensity.

I wouldn't always do 2x2 with the deadlifts. Wave that intensity up and down. Deadlifts are very draining. Also, I would do the deadlifts first and the RDLs afterward. The RDL is a great accessory movement, but you will get the best "carryover" from doing the actual movement.

i think i may have use the wrong term here.

i thought RDL (romanian DL?) is the normal deadlift.

I think my posterior chain is way out of proportion, i have been doing deadlifting A LOT. I sometimes replace my bench or squat day with deadlift. its my favorite exercise and i cant have enough of it.

when you say uppper back, do you refer to the rhomboid or the traps? what are some good exercises? i used to do long bar row a lot. is that any good?

**CowPimp** · 11-26-2006, 08:46 PM

Quote:

Originally Posted by zl214

i think i may have use the wrong term here.

i thought RDL (romanian DL?) is the normal deadlift.

I think my posterior chain is way out of proportion, i have been doing deadlifting A LOT. I sometimes replace my bench or squat day with deadlift. its my favorite exercise and i cant have enough of it.

when you say upper back, do you refer to the rhomboid or the traps? what are some good exercises? i used to do long bar row a lot. is that any good?

Romanian deadlifts don't involve more than a slight flexion of the knees and the bar doesn't touch the floor.

Yes, upper back is a general term that includes those muscles. It also includes the posterior delts, lats, and other ancillary musculature back there. Basically, do compound pulling movements like rows and chinups/pullups.

zl214 · 12-07-2006, 12:05 AM

Today is the one month mark since I started on this routine

may i just say that my response is unbelievable.

I gained 60LB on DL, 20 on bench, 30bl on squat while lossing 12bl of weight.

it just feels so effortless, I didnt even push myself as hard as before and there was absolutely no soreness.

it feels great to be able to gain like a newbie again. Powerlifting is the way to go!!!

11-25-2006, 09:47 PM	#1
zl214 Registered User Join Date: Oct 2004 Posts: 143	how is this routine? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I am 24 and have been lifting for 3 year on a bodypart split routine. the progress has been EXRTEMELY slow, so I guess its time to throw in some change. Instead of working around bodypart, i am trying to work around a movement, i.e. for each workout, there is a "core" movement, and some other exercises that complement this movement. my goal is more of strength than size. I am not sure how this work tho. here is my plan, Day 1-- (deadlift day) warmup RDL (rest 90s-120s) 10 reps X 1 set 6 X 2 2 X 2 sumo DL 2 X 2 weighted pull-up 10X1 5X2 bentover row 10X1 5X4 bicep curls 3x8 (tried this last week, it took me about 50minutes to finish) day 2-- bench day flat BB bench 10x1 5x5 incline DB bench 5x5 skull Crasher 5X3 weighted dips 5x3 (took about an hour) day 3- rest day 4--squat day squat 12x1 5x5 olympic squat (4-6)x3 good morning 5x3 day 5-- power & clean day Power clean from standing position. 10x1 5x5 upright bb row 8x3 rear delt raise 8x3 side raise 8x2 shrug 5x5 day 6- rest repeat. Last edited by zl214 : 11-25-2006 at 09:49 PM. Reason: typo
zl214 Registered User Join Date: Oct 2004 Posts: 143

11-26-2006, 12:46 AM	#2
slip Registered User Join Date: Jan 2006 Posts: 346	if you're going for strength, i probably wouldnt worry about rear delt raises. i just did a 5x5 for 4 weeks, with an upper/lower split, performed twice a week. had great results, theres a recent thread about it. program looks interesting. were you doing 1 bodypart per week previously?
slip Registered User Join Date: Jan 2006 Posts: 346

11-26-2006, 01:27 AM	#3
zl214 Registered User Join Date: Oct 2004 Posts: 143	yes, someone should have told me how "junky" one bodypart per week splits are. i have tried this new routine for 2 weeks. seems pretty good, definitely had some gain, but its only two weeks, so cant really tell. This new routine is inpsired by the idea of "powerbuilding" and full body workout. so it is kind of like a hybrid between normal bodybuilding routine and poewrlifting routine. I'll see how it goes. also, the rear delt raise is for strengthening my rotator cuff. is there a better exercise for it?
zl214 Registered User Join Date: Oct 2004 Posts: 143

11-26-2006, 05:48 AM	#4
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 3,931	Try westside, it focuses on the powerlifting movements. If you're going with this, I'd say: - Do olympic squats only. Dump the parallel squats. - Go with a 6+ (6-12) rep range on your isolation movements.
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11-26-2006, 08:30 AM	#5
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,375	I would do more upper back work. Your upper back is going to help you in all the lifts you seek improvement with. It seems like some days you do too much heavy lifting. Stick to higher intensity with your core lift, and maybe one similar accessory movement, and make the rest a lower intensity. I wouldn't always do 2x2 with the deadlifts. Wave that intensity up and down. Deadlifts are very draining. Also, I would do the deadlifts first and the RDLs afterward. The RDL is a great accessory movement, but you will get the best "carryover" from doing the actual movement.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace

12-07-2006, 12:05 AM	#9
zl214 Registered User Join Date: Oct 2004 Posts: 143	Today is the one month mark since I started on this routine may i just say that my response is unbelievable. I gained 60LB on DL, 20 on bench, 30bl on squat while lossing 12bl of weight. it just feels so effortless, I didnt even push myself as hard as before and there was absolutely no soreness. it feels great to be able to gain like a newbie again. Powerlifting is the way to go!!!
zl214 Registered User Join Date: Oct 2004 Posts: 143

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