Big G

I've really enjoyed the HORIZONTAL-LEGS-VERTICAL split I've done over the past 6 weeks. My weight graph shows 8-10lb gained at 1-1½lb per week consistently throughout this period. Nice!

In an effort to keep this growth going (or even improve on it) I'm going to:
1. Stick to the same split but change all the exercises
2. Do Legs twice a week instead of once
3. add all kinds of stretching (dynamic & static - all new to me!)

I've also upped my calories from 3,600 to 4,200cal daily.

So... Without further ado... Here's the new program...

HORIZONTAL-LEGS(1)-VERTICAL-LEGS(2)

A) UPPER HORIZONTAL:

Dynamic Stretching new

- DB Press
- Bent-Over BB Row
- Incline BB Press
- Face Pulls (High Cable) new
And...
- Cable Xover (upwards) new
s/set with...
- Reverse Cable Xovers (rows, kind-of) new

Static Stretching new


B) LEGS-1

Dynamic Stretching new

- Core Workout (unssisted situps, cable crunches new etc...)

- Power Squats (wider each week as flexibility improves)
- Leg Extensions new
- Straight-Leg Deadlifts new
- Calf Press (standing) new

Static Stretching new


C) UPPER VERTICAL

Dynamic Stretching

- Weighted Chins
- Seated BB Press
- CG Pullups (straight bar) new
- Smith Machine Shrugs
And...
- Reverse Push Downs (palms up) new
s/set with...
- Cable Curls new

Static Stretching new


D) LEGS-2

Dynamic Stretching new

- Core Workout (decline situps, oblique bends etc...)

- Sumo Deadlifts
- Front Squats new
- Good Mornings new
- Calf Press (seated)

Static Stretching new


WORKOUTS are scheduled for Mon, Tues, Thurs, Fri.

CARDIO will be on Wed (15mins circuit training - see previous notes, plus some moderately paced swimming) and over the weekend (Running - if it's not too cold/snowy - or jump-rope (new) and/or elliptical training (on my crappy, cheap, old elliptical machine) in my garage - now heated)


NOTES RE: STRETCHING - Types to be determined (dynamic & static). "Scientific Stretching" book due to arrive this weekend. I'll read it and pick some stuff from there. I'll probably play around with a bunch of stuff over the 6weeks. It's all new to me.

LOTS OF NEW STUFF as you can see from above. I'll be asking questions to friends at the gym and posting stuff on here (about form and other issues that arrise) throughout the six weeks.

GOAL is for another 8-10lb (at least) but also some strength gains. My lats have absolutely ballooned over the past six weeks. My arms now look comparatively small. I've got chins first (on vertical day) plus some isolation tri/biceps stuff at the end in hopes of adding ½"-1" to my arms this time round. I'd also like some extra definition in my quads. The top two muscles currently look like one and the same. Hopefully that'll change with six weeks of leg extensions & narrow-stance front squats (heels on risers).

NOTES RE: PERIODIZATION - Nothing specific planned. Over the past 6weeks I've altered the workouts every week by switching routines between 5x5, 1RM, Burnouts, 8-12rep sets, 100reps (regardless of # of sets). Stuff like that. It's definitely worked. My weight graph doesn't taper off near the end of the past six weeks. It's still going up 1-1½lb/week.

If it ain't broke, don't fix it!

I've ordered "Optimizing Strength Training: Non-Linear Periodization" along with my stretching book. So, once I'm done reading about stretching I'll probably read up on some periodization stuff and do something more scientific 6 or 12 weeks from now. We'll see.


ANYWAY... ANY THOUGHTS/FEEDBACK?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Witchblade

Why would you change program if your current one is so good?

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Big G

To prevent adaptation. Figured 6weeks was enough.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

Sorry, I should've said something like "In an effort to keep this growth going (or even improve on it) I'm going to..."

Oh wait... I did!

Sorry Witch. Couldn't resist.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

Big G

I'm going to take the near silence to mean "Great workout, man! Perfect! Couldn't have designed anything better myself" Way to go. You're my hero! When I grow up I want to be just like you."

Thank you... Thank you very much... There's no need to keep going on... Really... Honestly... You're too kind... Stop.. Please... I beg you...

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

CowPimp

It's pretty good overall, at least in terms of exercise selection. I think you could be doing more productive core work than that, but it's not going to hinder your growth or anything.

Also, what are the lifting parameters? As in, what's the intensity and volume like (Sets, reps, and how close to failure)?

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Big G

Thanks for reply CP. Appreciated.

I've been lifting for a year now, but still consider myself a beginner. Many of these exercises are new to me, but I've wanted to give them a try for a while now.

I imagine at least the first 2 weeks will be acclimatizing/familiarizing myself with these exercises at light to moderate weight.

Being so new (and still seeing awesome gains) I'm guessing that a clever periodization plan won't be necessary just yet. After a couple of weeks I'll probably start upping the weights, maybe try a little 5x5 workout, change to to some 1RM testing stuff on another week maybe, something like that.

Failing will hopefully be limited to last few reps of final set. Although, since these exercises are new, it may take me a few weeks to pick suitable weights for desired reps. I'll just play it by ear. Live 'n' learn.

Above all, I want to keep myself safe/injury-free, get a few new exercises under my belt. And, most importantly, have a bunch of fun while getting bigger and stronger.

Still learnin' (about liftin' and life!),
w/thx,
G.

PS. What could I do better for core? Also, know any good core-training books?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

lurker1

I actually like the routine. Might I make a suggestion? Rotate snatch grip pin pulls with the shrugs. You'll find those good for the entire upper back.

This aint my first rodeo.

Big G

What are snatch grip pin pulls? Google found a bunch of wierd stuff.

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

P-funk

they are a deadlift off of the pins in the power rack (set at varying heights depending on what you are trying to do) and you hold the bar with a snatch grip instead of a regular grip.

http://pwtraining.blogspot.com/.....come and see what is on my mind!

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Big G

Hmm... And it targets traps?

Can you gve me an example of what someone would be "trying to do" if the pin was set high or low?

Also, what's the advantage of doing only a portion of a deadlift (which is what this sounds like) as opposed to the whole movement; increased weight maybe?

Goal...... DL:500lb, Sqt:400lb, Bnch:300lb
Current.. DL:375lb, Sqt:335lb, Bnch:260lb
Weight: 185lb (up 25lb), bf=15%ish
Age:35 Training since 11/06 journal

lurker1

They absolutely targets traps, as well as the entire back.

One usually sets the pins to a couple inches below the knees, loads the bar and executes the dead lift with snatch grip. Doing the last portion of the dead lift removes most of the hip/glute drive and focuses on your grip strength and back strength. You can use these to build your upper back and add pounds to your regular dead lift.

This aint my first rodeo.