Roastchicken - Less breast, more BEST

[roastchicken]

After reading some of p-funks articles i wish to put into practise his 4 week block periodization.it will be 3 4week blocks with an emphasis on hypertrophy

I plan on posting up a full program for anybody to look at and help me make better, but before i write up anything i would like to know what the consensus is on a split i had planned on using for the duration.

I wanted to use an upper/lower split

M - Upper 1
T - Lower
W
T
F - Upper 2
S - Lower
S

I would probably have two workouts for upper body. one workout to focus on chest and the other back.i would lay the workouts out so that my exercises were antagonistic i.e alternate chest , back , chest etc..

Let me know what y'all think and i'll post up some exercises ,sets and reps

Thanks for ya posts in advance ! RC

 

[Built]

You had a look at my split? It might be set up the way you want -

1. Horizontal push pull
2. Quad dominant
3. rest
4. Vertical push pull
5. Ham dominant
6. rest
7. rest

Ian King type of arrangement.
Got Built? » Baby Got Back

 

[roastchicken]

Thankyou Marianne !
your wise words did not fall on deaf ears honestly -

upper monday
flat db press 5x5
seated cable row 3x8
db shoulder press 3x10-12
wg pullups 3x8


lower wednesday
squats 3x8
rom deads 3x10-12
db lunges 3x8

upper fri
bench press 8x3 ??? -
tbar row 3x8
weighted dips 3x10-12
chins 3x8

lower sat
deadlifts 5x5
leg press 3x8
leg curl 3x10-12

i've tried to vary the rep ranges and consider volume - i'm by no means a natural lifter btw.

any room for assistance? calfs/biceps/triceps

built- read bgb thought it was ace

i guess what i will end up posting as my work out plan will be similiar exept that i will be applying it to the periodized program that p-funk wrote. My goals in terms of specific exercises have changed since then so it will be different.

shall i write it up so u can take a look??

 

[Built]

Sure! I'll be delighted to see how this combines with Patrick's ideas.

 

[Skib]

I'm a huge fan of Built's Baby Got Back split... for some reason it really makes training more enjoyable for me... the only thing I've sort of tweaked is omitting arm work on lower body days and calf work on upper body days... besides that it's bad ass!

 

[roastchicken]

i wrote up the blocks in excel and couldn't get them in so i just attached them using snipping tool

it may not be obvoius but my intention would be to do both upper 1 and 2 during one week and repeat my lower body workout this is simply so i can alternate the first and second exercises
Ror example my first exercise in the first block on a monday will be incline BB press for 3x5 and the second exercise on that day (weighted chins) will be 3x8 however on the friday my first exercise will be weighted chins etc.. apart from that i can change a few exercises around just to keep things fresh.

M - Upper 1
T - Lower
W
T
F - Upper 2
S - Lower
S

what do ya think? Baby Got Funk?

 

[P-funk]

Not to shabby! You even have it in an excel type of spread sheet. Cool.

patrick

 

[roastchicken]

Patrick - with the exception of the unloading weeks am i looking to be training to failure on the prescribed rep ranges, so my lifts would always be heavier in week 2 compared to wk1because of the lower volume?

Cheers RC

 

[P-funk]

Patrick - with the exception of the unloading weeks am i looking to be training to failure on the prescribed rep ranges, so my lifts would always be heavier in week 2 compared to wk1because of the lower volume?

Cheers RC

I actually would use week 1-2 as build up weeks. Don't blow yourself out training to failure, train just below and leave 1-2 in the tank. Week two you can load slightly greater than week one and then in week three, go from broke and try and set some PRs before backing off in week four.

patrick

 

[roastchicken]

just a quick after thought -

what kind of tempo would you suggest ?

should i be within the 40-70 sec/set realm of TUT, this is just not possible with lower reps such as 3 and 5 rep sets (i can't see this happening.)

for example my 8/10/12 rep sets would be 0212 or even 0312
my 15 rep sets maybe just 0201

cheers RC

 

[P-funk]

just go controlled on the eccentric and then explode on the concentric.

patrick

 

[roastchicken]

Journal

So,

Due to work commitments i have decided not to go ahead with my planned UD2.0 diet/training program (thanks to those who helped me with that, it will go in the back pocket for awhile!) and instead put into action the program outlined above.

My intention is to turn this thread into a journal so if a mod wants to move the thread go ahead. Hopefully this thread can be of use to somebody and also be a testament to the good advice that can be obtained from these forums. For an idea of the overall layout of the program please see the attachments included in the earlier posts but the jist of it is 3 periodized 4 week blocks of training.

Stats
Age 23
weight 15 st 7lbs (210lbs?? for the yanks)
height 6'3"
bf 13.5%

Supps
creapure creatine mono 10g/day
glucosamine chondroitin sulphate 1000mg/day
Fish oil caps ???
I will be lifting natural for the duration


Block 1
1 Hypertrophy
2 Strength
3 ME

MONDAY 5TH OCTOBER
LOWER BODY - 90 seconds rest periods

Squat ATG 3x5 - 80kg
RDL 3x8 - 80kg
Leg Press 3x8 - 235kg (4 plates a side)
Lying Leg Curl 3x8 - 39kg pin
Leg Extension 3x10 - 95 kg pin

Notes
Today frustrated me as i felt like i was holding back a little too much, however as the workouts go by i will build up to PB's in week 3. I am used to training to failure so it's difficult holding back however by the time i had finished i still had a good pump. I am looking forward to increasing the loads!

If anybody has comments i'd love to hear them

Thanks RC

 

[Gazhole]

Looks good. You want me to move this to the journals section?

 

[roastchicken]

Yes please Gaz

 

[Gazhole]

Et voila.

Im sure somebody can change the title for you, i had to put something in

 

[roastchicken]

Ha trust a welshmen!

 

[Gazhole]

Ha trust a welshmen!

No, you shouldnt

 

[roastchicken]

TUESDAY 6TH OCTOBER
UPPER BODY 1 - 90 seconds rest period

Incline Bench 3x5 80kg
- as a result of a lapse in concentration i completed 8 reps 1st set 8 reps 2nd set and by the time i noticed what reps i was aiming for it was too late so i just did 6 reps for my 3rd set -

Pullups 3x8 bodyweight
DB press flat 3x8 40 kg
Cable row 78kg pin 3x8 (2 stacks of 39kg attached to a close-grip handle)
Preacher curl 3x10 27.5 kg

Notes
Felt good today ,obviously i am looking at about 90kg for my incline press in future workouts my bad i fucked up what reps i was supposed to be doing.
As i am ramping up the intensity as weeks go by i decided to keep the resistance of pullups to just BW ( last set felt tough tho , man-up).
DB press and rows were standard both can go up a few kgs.
Preachers kicked ass ,i haven't done them in months and got a wicked pump from 10 reps with just 27.5kg looking to boost intensity on these too.

Taking it steady boyo RC

 

[roastchicken]

WEDS 7TH OCTOBER

Having two rest days now. Bored stiff ,biceps a little sore must be the preachers it really has been an age since i have done such isolation.
Got paid so juicing is definetly on the cards ASAP,got enough !!!

pEACE ! RC

 

[roastchicken]

FRIDAY 9TH OCTOBER
LOWER

Squat 3x5 82.5 kg
RDL 3X8 82.5kg
Leg press 3x8 235kg (4 plates/side)
Lying leg curl 3x8 46kg pin
Leg extension 3x10 95kg pin

NOTES
Once again easy lifts all round .still week one so easy does it ,increased most lifts my 2.5kg or one pin. Leg presses were deep and became progressively easier through the sets - i felt like i could have done 12-15 by the last set.

Looks like i will be juicing sooner rather than later.
waiting on some test prop, test cypionate and some EQ (rubs hands together with glee!).Honestly tho i would like to get my squat back up to around 100kg before cycle, lower body strength is lacking somewhat compared to my upper body strength. watch this space ..

RC

 

[roastchicken]

SATURDAY 10TH OCTOBER
UPPER

weighted chins 3x5 15kg added weight
weighted dips 3x8 25kg added weight
bent rows 3x8 70kg
bench press 3x8 100kg
lying db tri ext 3x10 16kg db's

NOTES
Great workout . i can see myself bumping up the chins to 20kg easily plus dips can go 30kg+ .

Bent rows have always been dodgy for me and i feel as tho my posteroir chain is a bit to knackered from the previous days lower workout,my rhomboids and lats can really squeeze a much heavier load but my lumbar just can't stabilize. thinking of swapping these for T-bar rows or just supine rows.

Bench was great although i feel of all my lifts this will progress slowest.

 

[roastchicken]

MONDAY 12th OCTOBER
LOWER

Squat 3x3 90kg
RDL 3x6 60 kg
Leg Press 3x6 255kg
Leg curl 2x8 51kg pin
Leg extension 2x10 97.5kg pin

NOTES

Squats were great, felt like i had more reps in me every set.

RDL's worrying me i have dropped the weight way back as i was not feeling the movement in my hamstrings at all ,it was all in my glutes and lumbar region. dropped them back by 20 kilos going to just focus on really stretching the hams and pushing my hips back.

Leg presses were weak just gonna keep adding a few kilos each time i get under and see how it goes - working up to 5 plates for reps.

Leg curls were great as were leg extensions.

RC

 

[roastchicken]

TUESDAY 13TH OCTOBER
UPPER

Incline bench 3x3 92.5kg
Weighted chins 3x6 15kg
Db press 3x6 44kg db's
Close grip cable row 2x8 82 kg pin
DB lying Tricep ext 2x10 14kg

NOTES

Incline Bench flew up , i felt like i could do 5-6 on my first set

weighted chins were tough but i go em gonn get the 20 kd out for my 3x3 next sat!

Db presses were good just getting used to the weight
cable rows were so so ,think i need to drop the weight back and squeeze them more

finally i did tricep extensions instead of preachers today ,just felt like it! went a bit lighter and used perfect form. great pump

 

[roastchicken]

FRIDAY 16TH OCTOBER
LOWER

Squats 3x3 92.5kg
RDL 3x6 60kg
Leg press 3x6 255kg 4 plates+1 10kg plate each side
Leg curl 2x8 51kg pin
Leg extension 2x10 100kg pin

NOTES

Felt strong squatting today this is great however my preceding lifts are suffering because my lower back is becoming tight.

Leg curls and leg extension also feeling great right now

 

[roastchicken]

SATURDAY 17TH OCTOBER
UPPER

Weighted chins 3x3 20kg added
weighted dips 3x6 30kg added
seated cable rows (individual handles) 3x6 30kg each handle
bench press 2x8 100kg
preacher curl 2x10 30kg

NOTES

Chins were great getting more activation in my arms than my back tho.
Dips were awesome by far my favourite movement right now.
cable rows were nice i dropped back on the weight and used separate handles to really squeeze my rhomboids/rear delts/lats
bench was solid even tho i felt a little fatigued ,would love to do this fresh as feel like i could throw the bar across the gym! lol

bam!! PB's NEXT WEEK

RC

 

[roastchicken]

MONDAY19TH OCTOBER
LOWER

Squats 6x3 90kg
RDL 3x8 60kg
Leg press 3x8 4 plates + 15kg each side (3x10)
leg curl 3x8 51kg pin
leg extension 3x10 100kg

NOTES
squats were great possibly needed to be heavier
RDL's still trying to keep perfect form and stretch those hams, gonna air on the side of caution with these
leg press awesome felt really easy, good deep reps, 2 extra reps on every set.
leg curls were tough today
leg extension easy, legs felt pumped

Started Cycle today _

Test Cyp 500mg 1-12 weeks
EQ 1-10 weeks
Test prop week 1-3
Aromasin 12.5mg per day

rotating sites between quads and glutes.
eating 4000 cal/day bare minimum.
ingesting a minimum of 2500 cals just from liquid food sources.

TUESDAY 20TH OCTOBER
UPPER

Incline bench 6x3 95 kg
weighted chins 3x8 10kg added
db press 3x8 44kg db's
cab row 3x8 82kg pin

bicep/tricep accessory sets

NOTES

push exercises were very strong today, pb on incline bench
pull exercises letting me down ,chins were hard last reps at just bodyweight.
Still feel good tho looking forward to next block and new rep ranges!

RC

 

[DiGiTaL]

Oh look we're doing a lot of the same stuff.

Im also following Patrick's periodization system, and Built's split.

Hows your training progressing?

 

[roastchicken]

Are u refering to your Cutting Journal Digital?

i like patricks ideas and its seems to fit in nicely with the way i train , i get incredibly bored with programs and i am always switching routines around, thats not to say that i don't progress but following static programs becomes a bit stale. I am influenced by builts ideas and i thinks she's great but i didn't use the split she suggested although i did poach her exercise selections.

its a bit too soon to see any real progression however i have one pb under my belt (inc bench) and i'm striving to meet goals.
For that matter i shall post my list of goals which TBH i should of posted when i begun the program but its just been lying around on a scrap of paper next to my bed for the last month.

I am looking for PB'S for my 3 main lifts

Incline bench 100kg 5 reps +

Squat 100 kg 5 reps +

Weighted chins 25kg 5 reps +

i am concentrating on these main lifts as they are first and my goals are only really aimed at completing the weights for 3 sets at the target weight.i beleve these are achievable given the time frame which is 12 weeks (i am 3 weeks in already).

If that is you in that picture i am truly in awe but if it isn't then ! thats a scary avatar!

RC
RC

 

[Marat]

i am concentrating on these main lifts

No deadlifts?

 

[roastchicken]

i am a one or the other kind of guy at the moment. there was a time when i ran a split very similiar to this one where i had 2 leg days ,one a squat and the other a deadlift day .

I am trying to focus on my squatting right now

RC