Thread: how is this routine?

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?

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?

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 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.

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?

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?

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.