Results 1 to 6 of 6

Thread: question about my routine

  1. #1
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98

    question about my routine

    first I would like to thank every1 for their insite and help over the last several months (mainly the people that convinced me to swallow my pride and do the SS routine, lol)...not to mention the ones the convinced me to buy PP and SS books

    now I have made myself a split based on what I would like to work on and what I enjoy doing....it does like this....

    DAY ONE
    Flat Bench 4 x 10 x 70%
    Incline Bench 4 x 10 x 55%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Dips 3 sets till failure

    DAY TWO
    Squat 4 x 10 x 70%
    Row 4 x 10 x 70%
    Deadlift 4 x 10 x 55%
    Calf Raises 5 x 15
    Chinups 3 sets till failure

    DAY THREE
    Incline Press 4 x 10 x 70%
    Bench Press 4 x 10 x 55%
    Flies 4 x 12
    OH Press 4 x 10 x 70%
    Dips 3 sets still failure

    DAY FOUR
    Deadlift 4 x 10 x 70%
    Row 4 x 10 x 70%
    Squat 4 x 10 x 55%
    Calf raises 5 x 12
    Chinups 3 sets till failure
    Curls 3 x 10


    NOTE: i do two days on then two days off and i do cardio 3-5 times a week as well

    now my question is this...on the upper body days my triceps get hit so hard that the OH press KILLS me and i can not even do many dips....this and the fact that I hate OH press got me to thinking that I could remove it and do lat raises and shrugs instead.

    I know this would not be the best supplement, but would these two lifts not be almost as good as OH press would be by itself? I just need to spare my tris a little

  2. #2
    Hungry like the wolf. Dgro's Avatar
    Join Date
    Oct 2007
    Posts
    749
    if i were you i'd add in a couple pulling movements (and switch chinups to your upperbody day) and split all your exercises into two unique days, only repeating a few of them. for example:

    Day 1:
    Bench
    Incline Bench
    OH Press
    BO Row
    Weighted Chinups

    Day 2:
    Bench (it will help you to do Barbell one day, Dumbbells the next)
    OH Press
    Weighted Dips
    BO Row
    Weighted Chinups
    This way you're only asking your body to do three pushing movements a day instead of four, and you can alternate push/pull/push so you can get your arms some time to rest inbetween movements. Add in Flies to either day, if you really want to do them (or both if you think you have the energy)

    even if you don't take my advice, I'd highly recommended you add in a horizontal row to your agenda. You're neglecting your upper back at the moment.
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  3. #3
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    what do you mean I am neglecting my upper back? I have two heavy row days in each cycle?

  4. #4
    Ich bin Legende. Torrok's Avatar
    Join Date
    Oct 2007
    Location
    Missouri
    Posts
    672
    i personally say you go to the push/pull/leg split. it works wonders for me.
    that would be back/biceps one day, chest/shoulders/triceps the other and ...legs..the other day.
    if you HAVE to stick to the split you're doing i was thinking more like:

    D1:
    bench
    OH press
    dips
    deadlift
    Bent rows
    pull ups

    D2:
    squat
    barbell hack squats and/or front squats
    RDL's
    glute-ham raises

    and repeated
    Green Tea
    17ys -175lbs
    Squat: 300
    Bench: 200
    Deadlift: 360
    Clean: 235

  5. #5
    Hungry like the wolf. Dgro's Avatar
    Join Date
    Oct 2007
    Posts
    749
    Quote Originally Posted by sandcracker21 View Post
    what do you mean I am neglecting my upper back? I have two heavy row days in each cycle?
    i actually looked for rows specifically but i still missed it somehow <_<
    ::::::::::::::::::::Updated 9-16-11::::::::::::::::::::
    Deadlift 1x5 @ 408 Squat Max @ 370
    CG Bench 1x7 @ 225 Power Clean Max @ 235
    W Chinups 3x10 @ +50 Dips 1x5 @ +115

    Height - 6'3 Weight - 194lbs Age - 21

    "I've got a theory that if you give 100% all of the time, somehow things will work out in the end." - Larry Bird

  6. #6
    Wannabebig Member
    Join Date
    May 2008
    Location
    Chicago
    Posts
    98
    Quote Originally Posted by Torrok View Post
    i personally say you go to the push/pull/leg split. it works wonders for me.
    that would be back/biceps one day, chest/shoulders/triceps the other and ...legs..the other day.
    i like this idea...can you expand on it a bit? what does rest look like?

Similar Threads

  1. General question about training routine
    By Milamber in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 03-10-2008, 01:17 PM
  2. Routine Question
    By Ferich in forum Bodybuilding & Weight Training
    Replies: 8
    Last Post: 02-16-2008, 02:23 PM
  3. Routine question
    By Dryvlyne in forum Bodybuilding & Weight Training
    Replies: 6
    Last Post: 12-23-2007, 09:12 PM
  4. Another Routine question
    By Trigspeed in forum Bodybuilding & Weight Training
    Replies: 11
    Last Post: 03-16-2006, 05:33 PM
  5. Question about WBB Routine
    By ianack4life in forum Bodybuilding & Weight Training
    Replies: 18
    Last Post: 02-22-2005, 01:21 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •