Hey guys, and gals.
here is my new push/pull/legs routine.
weighted dips 2X5-9
Incline DB press 2X5-9
seated military press 2X5-9
DB lateral raise 1X6-10
Close gripd BP 1X5-9
weighted chins 2X6-12
bent over BB rows 2X5-9
corner rows 2X5-9
BB curls 1X6-9
lying leg curl 2X6-10
seated calf raise 2X8-15
That is it. I would like to know you opinions on it. I would like to concentrate on bulking up everywhere, but with emphasis on shoulders, and upperback, especially the middle and upper traps. Also what do you think of doing the 2 sets of heavy deads and then doing 2 sets of heavy squats 2 days later? I love both lifts(deads, and squats), well actually I hate to do them, but I love the results.
Looks pretty good. I would put the push day on Wed to seperate the squats and deads. What is a corner row?
Best Meet Lifts(Raw w/wraps):
@165- 435 SQ 270 BE 560 DL.....1255 total
@181- 535 SQ 300 BE 570 DL.....1400 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw w/wraps)
545 SQ 305 BE 585 DL
I don't think that your lower back will be sufficiently recovered by Friday in order to really max out the squats. Latman's suggestion is good. I would recommend dropping either the deads or squats. If you drop the squats, do leg presses. If you drop the deads you can leave the order of your routine alone. I really don't think there is a need for both exercises and that having both can be detremental due to the extreme stress they place on your system (require a lot of recovery because they really tax the largest muscles in the body). I would also recommend dropping the bent-over rows and just doing the corner rows (I assume you mean makeshift t-bar rows). You don't need 2 rowing movements. If you include deadlifts, squats, and 2 types of rows you will end up with a chronically overtrained lower back. I would recommend a pressdown movement or the like for your tris. Otherwise you are doing 3 chest exercises that accomplish basically the same thing.
I really like Chris's suggestion about either dropping the deads or squats. I personally can't make progress on both the lifts each week because of my lower back being over worked. Since I have dropped doing deads and added barbell rows to my routine my back and squat have gotten much stronger.
Chris, you know how a long time ago you wrote something about ............having a big squat will guarantee a big deadlift...but not vice versa. What did you base this on? I'm interested to know because it makes sense to me.