KelJu

I know what ya'll are thinking. Kelju, your hard headed and you want listen if we do suggest changes. But, I won't this time. I am serious. I think I could get more out of my program, but I just can't decide anymore what is too much and what is too little. I feel like there are gaps, but I can't figure out what to add. I am ready to take it to the next level.

I am going to post my typical workout right out of my journal, and I am open to suggestions.

Push:
Flat Bench Press: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 3

Incline Press: (3m RI)
Set 1: 225 x 5
Set 2: 250 x 5

Standing Barbell Military Press: (3m RI)
Set 1: 135 x 5
Set 2: 155 x 5
Set 3: 185 x 3
Set 4: 200 x 1

Standing Dumbbell Presses: (3m RI)
Set 1: 50 x 8
Set 2: 60 x 5
Set 3: 70 x 5

Dips: (2m RI)
Set 1: BW x 8
Set 2: BW+45 x 8
Set 3: BW+90 x 5
Set 4: BW+90 x 5
-------------------------------------------------------------------
Pull:
Sumo Deadlift: (2.5m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 3: 275 x 5
Set 4: 315 x 5
Set 5: 370 x 2

Pull-Ups: (2.5m RI)
Set 1: BW x 8
Set 2: BW x 8
Set 3: BW x 6

Bentover Row: (4m RI)
Set 1: 135 x 8
Set 2: 155 x 8
Set 3: 175 x 5
Set 4: 195 x 4 *PR

Barbell Shrugs: (2.5m RI)
Set 1: 315 x 15
Set 2: 405 x 15
Set 3: 495 x 15
Set 4: 545 x 10

Hammer Curls: (2m RI)
Set 1: 45 x 8
Set 2: 45 x 8
Set 3: 45 x 7

---------------------------------------------------------------------
Legs:
Wide Stance Squats: (3m RI)
Set 1: 135 x 5
Set 2: 225 x 5
Set 4: 315 x 5
Set 5: 375 x 5
Set 6: 405 x 2

SLDL: (3m RI)
Set 1: 225 x 6
Set 2: 235 x 6
Set 3: 245 x 5
Set 4: 255 x 5

Leg Curls Raises: (3m RI)
Set 1: 150 x 8
Set 2: 200 x 5
Set 3: 200 x 5

Seated Calf Raises: (3m RI)
Set 1: 135 x 20
Set 2: 180 x 20
Set 3: 225 x 20
Set 4: 270 x 20
Set 5: 315 x 20
----------------------------------------------------------------------

I have made fantastic strength gains here, but the program never changes. I liked that for a while because I wouldn't screw it up if I kept things the same, but always increased intensity.

So flame, critique, laugh, or give advice.

BigDyl

Why not have a workout A and workout B.


So for upper workout A do your current routine.

Then for upper workout B do another routine, with dumbells incline press first, and maybe dumbell decline second.


Do the same with legs.



Oh, and I was wondering myself about gaining mass on cycle. I really wonder if you should'nt be doing a few more high rep sets for hypertrophy, in the 8-12 rep range.

Total ownage.

KelJu

So I would do something like this?
Push (B):
Dumbbell Incline Press: 3 x (10-12)
Dumbbell Decline Press: 3 x (10-12)
Dumbbell Shoulder Press: 3 x (10-12) or One Arm Shoulder Press: 3 x (10-12)
Arnold Press: 3 x (10-12)
Triceps Extensions: 3 x (10-12) or Single Arm Triceps Extensions: 3 x (10-12)

So I listed higher reps up top, so maybe I could start on my next workout.

Mickey4Fingers

I like your routine. the only I would suggest is to rotate exercises. so Instead of going into the gym thinking your gonna do dumbell rows, think horizontal pull, and pick a new one everyweek.

you could also, rotate the order of exercises. say one week do horizontal then vertical then horizontal then vertical then isolation work. next week flip it so that you do the vertical fist! now what I mean mang??

Mickey4Fingers

you could also do some supersets too.

Doublebase

Is 3 mins normal for a RI between sets? That seems like a long time to me. I'm curious cause I need to work on mine.

Malley

3 min ri's arent to bad for heavy ass sets, but I would look maybe into lowering those ri's just a bit. If I am going to do reps around 3 or lower I like to use about 2.5-3 minute ri's.

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KelJu

Thats a good idea. I have rarely ever done supersets.

KelJu

I think tomorrow for legs, I'll go for 10-12 reps for a change.

Malley

Hey KJ, why not work on some power?

Things like medicine ball throws and plyo pushups? Do your strength work first and superset them with power work!

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KelJu

I have never done power work. I am not even sure how to structure something like that. Bakerboy and Pfunk do a lot of power stuff in their journals, but I need a good starter plan until I get the hang of it. Can you post me a sample of a power training plan to start out with until I get use to it.

Also, my gym doesn't have a medicine ball.

Malley

Its actually pretty simple do some type of bench like for 6 reps or so and ss it with some plyo pushups. Superset some squats with some jump squats. Your simply working on explosivness!

I know the feeling of no medicine balls!

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Bakerboy

Also, my gym doesn't have a medicine ball.

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Malley

Here you go KJ. Heres some power exercises: Power Training Exercises

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Mickey4Fingers

I like to hit up an isolation exercise after a compound movement. very satisfying.

Malley

As far as I know KJ, really isnt to concerned with size as much is he about strength. And isolation exercises really do very little for strength.

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fufu

I almost blocked that out of my mind!

Now I have to face it again.

fufu's 1337 Journal

Your diet will set you free.

Witchblade

You should either do normal deads and squats or add in leg abduction work.

I'd put deads, especially sumo's, on leg day.

I'd change my entire program if you've been doing this for so long.

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KelJu

I have considered that before also, but I do sumo deads because conventional deads have injured me numerous times. My mom and brother both have had herniated disk, and I don't want to be next, so I opt for sumo over regular deads.

CowPimp

I really think you should do more pulling movements. It's not that balanced, regardless of the parameters being used.

Are you only shooting for strength?

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KelJu

What do you think I should add?

Malley

I think that CP is saying is you need to really balance out your push movements with your pull movements. Seems to me your pushing is dominating your pulling as well. Whenever this happens alot of muscle imbalances occur which can lead to injury.

So to reask Cp's question are you going for strength? Seems thats been the goal for a while now.

www.crossfit.com

CowPimp

More upper body pulling movements and/or fewer pressing movements.

The reason I asked about strength is because pretty much all of your lifts are fairly high intensity.

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