this is in the log section because the forum says to sign in every time i try to post something in the sm/pl section and thenit still wont let me post anything!!
Heyy Frank S. remeber what you told me everyone is different if it work for you it works, i think my workout will work for me because i would be doing more event training but at the moment my gym doesnt have any euipment for strongman so that is why i will squat, bench, and OH press 2 times a week.
When i played football we did for example for bench
bench, incline, db bench, back, tricep superset.
and i got good strenght gains from that i believe i can get great strenght gains from this!!!
Heyy Frank S. remeber what you told me everyone is different if it work for you it works, i think my workout will work for me because i would be doing some event training, i would do more event training but at the moment my gym doesnt have any euipment for strongman so that is why i will squat, bench, and OH press 2 times a week.
When i played football we did for example for bench
bench, incline, db bench, back, tricep superset.
and i got good strenght gains from that i believe i can get great strenght gains from this!!!
this is in the log section because the forum says to sign in every time i try to post something in the sm/pl section and thenit still wont let me post anything!!
I don't see anything weird in your account profile. Try again and see what happens.
Back Squat
Warm-up: 2 sets
Work sets: 4 sets reps going from 6 down to 1
Leg press: 4 sets 6-10 reps
Leg Curl (for hamstrings)
6 sets of 20 reps
Leg Extension (for quads)
6 sets of 20 reps
Pull Up/ chin ups
6 sets of 15 reps
Behind-the-neck Pulldowns/ pulldowns
4 work sets of 15 reps
seated rows/ barbell rows
4 work sets of 15 reps
Abs: 6 sets of 30 reps
exercises used (haging leg raise, bends, various)
don't do x number of warmups. Warm up until you're warm. then work up.
I don't like the pyramiding down. Do straight work sets. Do whatever rep ranges you want, and stick with it until you can't progress anymore. So, do 4x6, 5x5 or 3x8 with a manageable weight, add 10lbs the next week, etc etc.
Then, when you can't progress anymore, change the rep ranges and/or the main movement
You don't need all that isolation crap if you're doing enough weight on the squats. Just squat, and then eat!
Quote:
-Tuesday
Front Squats
2 sets warm up
4 sets work 6-1
Calf Work
6 sets of 15 reps
Standing Military Press
Warm-up sets - 2
Work sets - 4 6-1reps
ok. here's what i would do. If you're asking for advice, this is what i would do for off season (this winter), 2 week waves. This is assuming you don't do olympic lifts.
Monday:
Squats:
5x5 (either do straight weight for 5 sets, or pyramid up. Just make sure you're adding 10lbs to each set next workout).
then pick 2 exercises, and do 4 sets of them for higher reps
Lunges, back raises, good mornings, one leg squats, glute ham raises, shrugs, stiff leg deadlifts
Wed:
Push Press: up to a heavy 3-5 rep set. Then drop the weight down and do some down sets
then do a bench movement, either floor presses, close grip bench, or incline. Something that hits the tris and shoulders.
Then a type of upper back or row; pullups/chins, face pulls, seated rows, bent over rows
Fri:
Squat:
4x5, 1x3, 1x8
add 10 lbs to each set you did, but on the last one, go for 3 reps, then drop down to the weight you did on your 3rd set, and try and hit it for 8 reps.
then pick 2 exercises, and do 4 sets of them for higher reps
Lunges, back raises, good mornings, one leg squats, glute ham raises, shrugs, stiff leg deadlifts
Then, wk 2:
Mon:
Overhead Press: work up to a set of higher reps
then do a bench movement, and row
Wed:
Squat: 5x5
Do the same workout you did last friday, but make sure you're hitting the last set for 5 reps
assistance work, 2 exercises
Friday:
Bench: work up to a heavy set of 3-5 reps
Overhead: strict press
Row
That's it. It's a lot lower than the volume you're doing before. It serves no purpose. You don't need all that work. You're going to see a good amount of size if you eat, and squat, press and row heavy on a low volume after you've been doing high for so long. Not only that, but you'll see some good strength increases.
you'll see a lot more benefit to doing squats than deadlifts. Deadlifts week after week will wear you down. Doing something like squats and stiff leg or romanian deadlifts works really well, because you're building up all the muscles needed to deadlift heavy, without stressing your CNS with heavy pulls week after week.
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walk with bar like conans wheel
sandbag carry
medley
ive tried the 5x5, 1x8 thing before and i didnt really like it, always felt that pyramiding sets always worked best for me!!
Is this better there is less volume involved now!!
Maybe i shouldnt the anything on sunday and get rid of that day??
what if i did 3 sets of close grip incline bench, do 4 sets of standing BB extensions? or work up to a certain heavy weight, and do 3 sets of tricep pushdowns,
Or should i get rid of close grip incline bench,,
Should i train on Saturday Bench, Squat, and overhead press,
or should i just train Bench, squat, and OH press once a week in the gym????, and i should probaby get rid of the event training on sunday, or split those in between wednesday's and fridays' event training???
also what should my rep range be for event training or should i just set up a stop watch and try beating a certain time, and if so how long??, 30 seconds, 60 seconds??? 40, 50 90?? etc
8 sets back squat, working up to 1RM
3 x 10 hack squat
3 x 10 leg extensions
3 x 10 leg curls
3 x 10 calf raises
3 x 10 lunges with dumbells
Monday p.m.
1 set 20 widowmaker back squats- pick a weight that will make you vomit
Tuesday a.m.
Front squats, 8 sets, working up to 3 RM
Front squat / smith machine squats supersets 5 sets of 12, 30 second rest period between sets
bosu ball dumbell squats, 5 sets of 12
Tuesday p.m.
dumbell hammer curls 10 sets of 10
preacher curls 5 sets of 5
reverse curls 4 sets of 10
21s- you take a moderately heavy weight on an EZ curl bar, rep 7 times half way up- then rep 7 times from half-way up to the top, then 7 full curls- do this set 3 times
WEdnesday a.m.
Heavy bench, 10 sets, up to 5 singles at 95% of 1 RM
incline dumbell, 3 sets of 12
decline dumbell, 3 sets of 12
cable flies, 4 sets of 15
pec deck, 4 sets of 14
dips with 90 pounds + bw, 3 sets of however many you can get
WEdnesday p.m.
Incline barbell bench, 3 sets of 12
decline barbell, close grip, 3 sets of 10
tricep kickbacks (dumbell) 3 sets of 15, supersetted with cable rope pushdowns, 3 sets of 15
skullcrushers- 5 sets of 5
Thursday a.m.
exactly the same as Wed. morning
Thursday p.m.
off
Friday a.m
event training,-
using dumbells for farmer's walk and walk around indoor track
tire flip, using 45 pound plate since we don't have a , around the track
Friday p.m.
EZ bar curls 12 sets of 72, supersetted with skullcrushers, 12 sets of 72
abs
(this works perfect, because it's friday evening and you'll be ready for going out friday night)
Saturday a.m.
off
Saturday p.m.
Incline flies, 4 sets of 10
decline flies, 4 sets of 10
regular flies, 4 sets of 10
pushups 'til failure
Sunday a.m.
Bench press 5 sets of 15
decline barbell 3 sets of 10
incline barbell 3 sets of 10
tricep kickbacks 3 sets of 10
cable rope pulldowns 5 sets of 20
Sunday p.m.
off to avoid overtraining
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
8 sets back squat, working up to 1RM
3 x 10 hack squat
3 x 10 leg extensions
3 x 10 leg curls
3 x 10 calf raises
3 x 10 lunges with dumbells
Monday p.m.
1 set 20 widowmaker back squats- pick a weight that will make you vomit
Tuesday a.m.
Front squats, 8 sets, working up to 3 RM
Front squat / smith machine squats supersets 5 sets of 12, 30 second rest period between sets
bosu ball dumbell squats, 5 sets of 12
Tuesday p.m.
dumbell hammer curls 10 sets of 10
preacher curls 5 sets of 5
reverse curls 4 sets of 10
21s- you take a moderately heavy weight on an EZ curl bar, rep 7 times half way up- then rep 7 times from half-way up to the top, then 7 full curls- do this set 3 times
WEdnesday a.m.
Heavy bench, 10 sets, up to 5 singles at 95% of 1 RM
incline dumbell, 3 sets of 12
decline dumbell, 3 sets of 12
cable flies, 4 sets of 15
pec deck, 4 sets of 14
dips with 90 pounds + bw, 3 sets of however many you can get
WEdnesday p.m.
Incline barbell bench, 3 sets of 12
decline barbell, close grip, 3 sets of 10
tricep kickbacks (dumbell) 3 sets of 15, supersetted with cable rope pushdowns, 3 sets of 15
skullcrushers- 5 sets of 5
Thursday a.m.
exactly the same as Wed. morning
Thursday p.m.
off
Friday a.m
event training,-
using dumbells for farmer's walk and walk around indoor track
tire flip, using 45 pound plate since we don't have a , around the track
Friday p.m.
EZ bar curls 12 sets of 72, supersetted with skullcrushers, 12 sets of 72
abs
(this works perfect, because it's friday evening and you'll be ready for going out friday night)
Saturday a.m.
off
Saturday p.m.
Incline flies, 4 sets of 10
decline flies, 4 sets of 10
regular flies, 4 sets of 10
pushups 'til failure
Sunday a.m.
Bench press 5 sets of 15
decline barbell 3 sets of 10
incline barbell 3 sets of 10
tricep kickbacks 3 sets of 10
cable rope pulldowns 5 sets of 20
Sunday p.m.
off to avoid overtraining
OMG. this is an awesome split. Forget 5x5, i'm doing this shit!
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