Program change coming up in 2wks, tear it apart.

slip · 01-26-2007, 06:04 PM

After damaging my shoulder, have been bringing strength back up and putting on lean mass, which has worked. Now time for a new 4-6wk phase to get stronger + bigger.

Plan is simple, alternate between 4x4-6 and 3x10-12 workouts, focus on jacking the weight up. Feel free to rip this to shreds. Won't be doing 4 reps on bi/tri work, will keep the reps 6-8 minimum.

Mon/wed/fri program, push/pull/push/pull/push etc etc, so each is done 3 times per fortnight.

Push
ATG squats
Leg extension
Bench
Incline DB
Military BB press
Overhead triceps ext or CG bench - thoughts
Cable tri pushdown or skullcrushers - thoughts
NO DIPS - my shoulders are not a big fan of dips.

Pull
Deadlift (full)
Straight leg deadlift - or ham curl machine
Chin ups (weighted on heavy days)
Seated row
Bent over BB row
DB bi curls
EZ bar pronated bi curls

Double D · 01-26-2007, 06:08 PM

For your first workout I would drop the Leg extensions and the second tricep exercise.

As for your second day Pick a deadlift dont do 2, especially not back to back. Maybe you can alternate from week to week. I would drop a Curl exercise off of there as well.

I maybe missing somethings, but seems like I cant think right now.

slip · 01-29-2007, 12:57 AM

yeah wanted to see what people would say about the deadlifts back to back, was planning on using ham machine but love doing sldl.

Have been doing only 1 curl exercise to try out low volume arm work. Had gains in the past with higher volume arm work, but no real gains from the low vol.

Double D · 01-29-2007, 08:34 AM

Doing back to back deads is basically worthless. I would pick one and go with it.

01-26-2007, 06:04 PM	#1
slip Registered User Join Date: Jan 2006 Posts: 346	Program change coming up in 2wks, tear it apart. After damaging my shoulder, have been bringing strength back up and putting on lean mass, which has worked. Now time for a new 4-6wk phase to get stronger + bigger. Plan is simple, alternate between 4x4-6 and 3x10-12 workouts, focus on jacking the weight up. Feel free to rip this to shreds. Won't be doing 4 reps on bi/tri work, will keep the reps 6-8 minimum. Mon/wed/fri program, push/pull/push/pull/push etc etc, so each is done 3 times per fortnight. Push ATG squats Leg extension Bench Incline DB Military BB press Overhead triceps ext or CG bench - thoughts Cable tri pushdown or skullcrushers - thoughts NO DIPS - my shoulders are not a big fan of dips. Pull Deadlift (full) Straight leg deadlift - or ham curl machine Chin ups (weighted on heavy days) Seated row Bent over BB row DB bi curls EZ bar pronated bi curls Last edited by slip : 01-26-2007 at 06:20 PM.
slip Registered User Join Date: Jan 2006 Posts: 346

01-26-2007, 06:08 PM	#2
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	For your first workout I would drop the Leg extensions and the second tricep exercise. As for your second day Pick a deadlift dont do 2, especially not back to back. Maybe you can alternate from week to week. I would drop a Curl exercise off of there as well. I maybe missing somethings, but seems like I cant think right now.
	www.crossfit.com

01-29-2007, 12:57 AM	#3
slip Registered User Join Date: Jan 2006 Posts: 346	yeah wanted to see what people would say about the deadlifts back to back, was planning on using ham machine but love doing sldl. Have been doing only 1 curl exercise to try out low volume arm work. Had gains in the past with higher volume arm work, but no real gains from the low vol.
slip Registered User Join Date: Jan 2006 Posts: 346

01-29-2007, 08:34 AM	#4
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,930	Doing back to back deads is basically worthless. I would pick one and go with it.
	www.crossfit.com

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