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needsize
09-09-2002, 04:31 PM
I normally follow a version of the 5x5 program, and credit it with the last 40lbs of mass that I have gained. But since I use the program so much I figure it's time for a change, so I'm presently using a variation that involves less heavy sets of 5

09/09/2002 Back/Shoulders

I was going to increase the number of working sets on deads to match what I usually do, but since I need more width in my back, not thickness, I think I'll keep the # of sets for deads the same, and keep adding sets of pullups and rows. I will continue to increase the total # of working sets. 6 weeks ago I pulled a raw 600lb deadlift, by week 8 of this I expect to pull a 625

Military Press (bar right to my upper chest)
225lbs 3x5reps, 195x8 reps

Deads (no belt or straps)
515lbs 1 set 5 reps, 415lbs x 8 reps

Chins bodyweight
8,7 reps (funny, when I dont deadlift first I can strap a 45lb plate to myself and hit sets of 8)

Wide grip pulldowns
2x10reps

Shrugs smith machine(I go light here so I can squeeze my traps)
190lbs 4x8-10 reps

Bent Over rows (havent done these in years but figure its time)
105lbs 4x10 reps (really light but was working on form)

Bent over laterals
30lb'ers 2x10reps

Then a few light/fast sets for bi's

GeneticallyGifted
09-09-2002, 04:39 PM
Well, I hope that this sort of new plan works for you, as well as your old 5X5 plan.

Good luck to you.

GG

Pup
09-09-2002, 05:03 PM
Nice to see ya over in our neck of the woods bro...just a question...since you are doing chins and barbell rows...then why the need for the wide-grip pulldown...as opposed to doing a narrow pulldown with more focus on the rhomboids as opposed to 3 exercises that hit the same muscle group.

needsize
09-09-2002, 05:08 PM
I'm really concentrating on width, and find that I get the best results with the wide grip exercises. If you've seen any of my back pics, I've got tons of thickness, but need to bring up the width for the lat spread. I really like the feel of pulldowns, but common belief is that you need chins to grow, so I'm using both to really work that area

Pup
09-09-2002, 05:15 PM
I gotcha...i'm a firm believer in chins myself.

GeneticallyGifted
09-09-2002, 05:29 PM
by chins do you mean pullups??

Pullups= palms away grip
Chins= palms facing you

Sorry, terminology always gets messed up around here.

GG

needsize
09-09-2002, 05:42 PM
I meant palms away

Blitzforce
09-09-2002, 05:42 PM
remeber shoulder width chins, pulldowns gives you greater stretch and range of motion than wider ones.