4 day Hyperthrophy: Critique please

**RoosterTX** · 02-22-2009, 03:30 PM

MONDAY THURSDAY
HANG CLEAN 1X5,3X5 HANGCLEAN+PRESS1X5,3X5
BENCH PRESS 1X10,1X8,2X6 INCLINE BENCH PRESS 3X8
SEATED DB PRESS 3X6 STANDING DB PRESS 3X6
DIPS 3XFAIL (6-8 REPS) 45lb. PLATE RAISE 3X10
BARBELL SHRUGS 3X10 UPRIGHT ROW 3X10
TRICEP PUSHDOWNS 3X10 BARBELL TRI. EXT. 3X8

TUESDAY FRIDAY
BOX SQUATS 1X15,3X10 SQUATS (EXPLOSIVE) 4X12
BARBELL STEP-UPS 3X5 FAST TWITCH (PLYO’S)
BODYWEIGHT PULL-UPS 3X8 BENT BARBELL ROW 3X10
BACK HYPEREXTENTION 3X10 ONE-ARM-DB ROWS 3X10
SEATED CABLE ROW 3X10 DB SHRUGS 3X10
LEG EXTENTIONS 3X10 DB SNATCH (OLYMPIC) 3X5
LEG CURLS 3X10 RDL (STIFF-LEG DEAD.) 3X10
BARBELL BICEP CURLS 3X8

ABDOMINALS DONE EVERYDAY AS WARM-UP FOR CORE STABILITY

**Hench** · 02-22-2009, 03:38 PM

FAR too much volume. Why dont you split the days out instead of repeating both twice a week. Have a look on Builts blog for a very good four day split

**Merkaba** · 02-22-2009, 04:34 PM

You mean "4 day lets get injured so I can take 4 weeks off" program?

**Hench** · 02-22-2009, 06:04 PM

Originally Posted by Merkaba

You mean "4 day lets get injured so I can take 4 weeks off" program?

You should market that shit merk. Get your own infomercial.

**Skib** · 02-22-2009, 06:48 PM

that's ridiculous... how much time do you spend in the gym? 8 hours?

**Ben dur** · 02-22-2009, 07:46 PM

19 sets?

seems a little overkill

of wait

double that
38 sets

**Gazhole** · 02-23-2009, 05:54 AM

Read the stickies, and STOP SHOUTING.

**RoosterTX** · 02-23-2009, 10:41 PM

I think there has been some confusion here, and it's my fault. First let me clarify, no this is not a 38 set/day program. I was working on posting this and it did not format correctly, then according to Murphy's Law my comcast decided to F-up, I din't even think it posted as my internet shut down while i was reformatting and editing as I took it from an earlier template. Anyway here is the actual split, and thanks for all the productive feedback:

Monday:
HANG CLEAN 1X5(Warm-up),3X5(Work)
BENCH PRESS 1X10(WU),1X8,2X6(W)
SEATED DB PRESS 3X6
Close Grip Bench 3X6
DIPS 3XFAIL (6-8 REPS)
BARBELL SHRUGS 3X10
Zottomans Curls 3X8
Cable Cross Rear Delts 3X10

(AM Long Slow Run)

Tuesday:
Box Squat 1X15(WU) 3X8(work)
BB Step Ups 3X5 (each leg)
Weighted Pull-ups 3X6 (failure)
Glute-Ham Extensions 3X10
Seated Cable Row 3X8
Serratus Pulls 3X8
Tricep Kickbacks 3X10

(AM Interval Swim)

Wednesday:

Off

Thursday:
HANG CLEAN+Press 1X5(Warm-up),3X5(Work)
Incline DB PRESS 3X6(W)
Standing DB PRESS 3X6
45 lbs plate raise 3X10
Upright Row 3X10
Hammer Curls 3X8
EZ Curls 3X8

(Interval Run)

Friday:

Explosive Squat 4X12
Fast Twitch Plyos
Bent BB Rows 3X8
One Arm DB rows 3X8
DB shrugs 3X10
DB Snatch 3X5
RDL 3X8
Skull Crushers 3X8

Sat:

Off

Sun:

Long Swim ( 1600-2400 mtrs)

**ItsAParadox** · 02-24-2009, 08:53 PM

Originally Posted by Merkaba

You mean "4 day lets get injured so I can take 4 weeks off" program?

Damn bro you had me laughing for at least 10 straight minutes. Now i can't stop laughing + I spilled the water I was drinking all over my keyboard.

**Merkaba** · 02-24-2009, 10:25 PM

Originally Posted by ItsAParadox

Damn bro you had me laughing for at least 10 straight minutes. Now i can't stop laughing + I spilled the water I was drinking all over my keyboard.

Youre very welcome...no charge!

**Skib** · 02-25-2009, 06:44 AM

what's an "explosive squat"?

**ItsAParadox** · 02-25-2009, 08:31 AM

Originally Posted by Skib

what's an "explosive squat"?

Means you go really fast (well, you don't take the 3 secs up and 3 secs down or whatever time you want it to be) It results in actually the faster you can squat up and down with out freaking up the movement. And if I'm not mistaken it is generally done after a set of power?

**RoosterTX** · 02-25-2009, 10:39 AM

Originally Posted by ItsAParadox

Means you go really fast (well, you don't take the 3 secs up and 3 secs down or whatever time you want it to be) It results in actually the faster you can squat up and down with out freaking up the movement. And if I'm not mistaken it is generally done after a set of power?

The tempo is three seconds down one second pause and up as quickly as possible while maintaing form.

Could someone actually critique the workout instead of coming on to the post to throw out a quip?

Merkaba- If you think this is a poor routine or dangerous, please provide what you think is problematic and what you would do differently. If you don't want to or don't feel you have the time, then do me the favor of staying off the post and not filling it with superfluous mockery.

**Ngordyn** · 02-25-2009, 12:30 PM

Originally Posted by RoosterTX

The tempo is three seconds down one second pause and up as quickly as possible while maintaing form.

Could someone actually critique the workout instead of coming on to the post to throw out a quip?

Merkaba- If you think this is a poor routine or dangerous, please provide what you think is problematic and what you would do differently. If you don't want to or don't feel you have the time, then do me the favor of staying off the post and not filling it with superfluous mockery.

LMAO wow Merkaba your doing really well with the brand new joiners thats a couple in a row if im not mistaken

**gettingripped** · 02-25-2009, 12:40 PM

read the stickies listen to gazhole

**Hench** · 02-25-2009, 02:21 PM

Fine, enough fucking about, time for a little help.

First off, your new here, your original post looked funny so you got flamed for it. Big deal, happens to everyone, get over it. And if you start flaming back youll get no help so I would cut that out.

Your routine isnt the worst ive ever seen, but its not great. I can tell youve done some reading (though probably in the wrong places) and are trying to ensure that every muscle group gets hit. Fortunately weight training isnt that complicated. Please answer the questions below and then ill give you a hand setting up a better routine.

Height? Weight? BF%?
What are your goals? (be specific, not ''I want to get huge'')
What does you diet look like? List cals, protein, fats and carbs.

**Merkaba** · 02-25-2009, 04:56 PM

Originally Posted by RoosterTX

Merkaba- If you think this is a poor routine or dangerous, please provide what you think is problematic and what you would do differently. If you don't want to or don't feel you have the time, then do me the favor of staying off the post and not filling it with superfluous mockery.

Hey don't pick on me. I made one comment. Others have made comments as well. Are you mad that others laughed at what I wrote? Not my problem. as gaz said, read the stickies. Post some stats and goals or something instead of some misspelled name you came up with that beckons ridicule. Don't be so uptight, its not like I called YOU a name. You know, that which doesn't kill you...

**RoosterTX** · 02-25-2009, 05:00 PM

Originally Posted by Moondogg

Fine, enough fucking about, time for a little help.

First off, your new here, your original post looked funny so you got flamed for it. Big deal, happens to everyone, get over it. And if you start flaming back youll get no help so I would cut that out.

Your routine isnt the worst ive ever seen, but its not great. I can tell youve done some reading (though probably in the wrong places) and are trying to ensure that every muscle group gets hit. Fortunately weight training isnt that complicated. Please answer the questions below and then ill give you a hand setting up a better routine.

Height? Weight? BF%?
What are your goals? (be specific, not ''I want to get huge'')
What does you diet look like? List cals, protein, fats and carbs.

As of today:
Height 5' 10.5"
Weight 178
BF:12.5%

The goals are somewhat complicated:

1.) I'm coming off of a herniated disc in the l4 l5 region, I got it while training in the delayed entry program for the Navy. (Went down a flight of stairs while doing firemans carry. Then kept training on it for months after deing misdiagnosed with piriformis syndrome). Ilost a good deal of weight and strength while I recovered. So the first goal is to regain core stability and get back my foundational lifts. (I'm pretty much there)

2.) Strength training: I would like to gain 15-20 lbs and maintain body fat, I'm willing to see a 3-4% BF increase, in the next 12 months (the goal is 30lbs but that's a goal I don't expect to realize in the time period I've outlined).

Split out my goals for gains like this:

-get back to 185 lbs naturally
-get to 195-200 using gear ( Cycle after disc herniation, suggestions or comments? )

3.) Cardio vascular re-training;
Get back to the weight I was before the injury around 188, but be around 8-9% BF.

work up to these thresholds (3-4 months after strength training goals are achieved)

Run: Milage 40 per week

Swim: 4 miles per week

90% Heart Rate Threshold: 80min/week

4.)

Go back to the military program I was contracted for. (15-16 months from April)

Diet:

Right now I would call it a cluster fuck:

Generally I try to get a 55/30/15 carb/protien/fat split

I'm taking in around 3200 per day right now and will gradually increase by 400 per week staying around 4000 until mid strength, and will increase as necessary

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