Some questions for new WO schedule.

[Cynic]

I'm redesigning my wo and have a few questions to ask...

1. How long does it take for the body to unadapt?
2. Can some one name a few more horiz pull moves? I've got BO rows, supinated and pronated, BB and DB, but that's really only two since one of my pull days I use for DBs.
3. Is there such a thing as sumo front squats? I've never seen them listed anywhere, but it seems it's a valid move.
4. Are shoulder presses and incline bench press similar?

That's all I can think of in this short a time. I'll post more as they come up.

[He-man]

By means I'm no expert, but a few things.

1. You would have to be more specific with this one, I'm thinking a few weeks from program to program, but i think it is about what you are trying to unadapt. For example, if all you have been doing for 5 years is bench presses it might take a while.

2. Another horizontal pull might be reverse push-ups. Just get under a BB and pull your self up (grip can be changed).

3. I think the sumo front squats would be hard on the back, but try it with light weights and let us know.

4. Shoulder presses are going to work the shoulders and triceps, where as incline bench press works the chest, and hits the deltoids and triceps at different angles. There is a need for both, I believe, and like your rows switching grips and DB, BB.

I'm doing waterburys high frequency system, tell us more about your WO schedule.

[Cynic]

The basic layout will follow a similar pattern as my current, except I will swap one half one month, the other half the next month, so each half goes for two months, but there is alway some new stuff every month. A staggered pattern.

Where two exercises show, the do the first on 4x6 day and the second on 8x3.

Workout A:
1: Squats/lunges
1: Dips
2: Calf raises
2: BB bench press/DB bench press

Workout B:
1: RDL/single leg RDL
1: Pull-ups
2: Russian Twists
2: BB bent-over rows/DB bent-over rows

Code:

---

Day     Move         Set/reps  Load   Tempo Rest

Day 1:  Workout A1,  4x6              2-0-1 60s

        Workout A2,  8x3       +20%   2-0-1 90s

Day 2:  Workout B1,  4x6              2-0-1 60s

        Workout B2,  8x3       +20%   2-0-1 90s

Day 3:  HIIT

Day 4:  Workout B1,  8x3        +20%  2-0-1 90s

        Workout B2,  4x6              2-0-1 60s

Day 5:  Workout B1,  8x3        +20%  2-0-1 90s

        Workout B2,  4x6              2-0-1 60s

---

So far, this is the exercise selection I have lined up:

Assume all push/pulls not utilizing BW resistance to have BB and DB variants

V Push:
Military press
Seated Press

V Pull:
Pull-ups
Neutral pull-ups
Chin-ups

H Push:
Bench Press
Incline bench press
Decline bench press.

H Pull:
BO Row (pronated)
BO row (supinated)


LB Push:
Back squat
Sumo back squat
Front squat
Sumo front squat
Lunges (unilateral)
Bulgarian split squats (unilateral)
Conventional split squats (unilateral)
Walking lunges (unilateral)
Lateral lunges (unilateral)

[Iamjennmedic]

high pulls are a good one for your v pull day, sumostyle front squats would be power squats- trying looking that up instead, and the only other one I can think of this early in the am is t bar rows for your h pulls..

[Cynic]

[ QUOTE ]
high pulls are a good one for your v pull day, sumostyle front squats would be power squats- trying looking that up instead, and the only other one I can think of this early in the am is t bar rows for your h pulls..

[/ QUOTE ]

Link to a demo of high pulls?

T-bar rows are out because my gym doesn't have a true t-bar.

[buster]

Cynic, if you want to try the T-bar movement a viable alternative would be the towel bar row. To perform place one end of the bb against a wall with the amount if weight you want to use on the other end. Wrap a towel around the bar right at the collar.Pull bar so that weight barely comes in contact with chest and go to work .. Hope this helps but be ready, these are a bitch. [img]/images/graemlins/frown.gif[/img]

[Lost Dog]

[ QUOTE ]
I'm redesigning my wo and have a few questions to ask...

1. How long does it take for the body to unadapt?
2. Can some one name a few more horiz pull moves? I've got BO rows, supinated and pronated, BB and DB, but that's really only two since one of my pull days I use for DBs.
3. Is there such a thing as sumo front squats? I've never seen them listed anywhere, but it seems it's a valid move.
4. Are shoulder presses and incline bench press similar?

That's all I can think of in this short a time. I'll post more as they come up.

[/ QUOTE ]

1. Not sure exactly what you mean, but even minor changes in rep/set combinations, grip, elevation, etc. can be enough to stop adaptation. If you feel like you've adapted, move on. I don't think I've ever repeated a program. There are so many. As week 4 approaches, I'm already writing out the plan for the next routine.

2. Face pulls, seated rows with wide, v-grip, supinated, pronated grips, etc.

3. It's valid, no matter what it's called.

4. They can be similar, depending on the angles that you choose. Some incline bench presses are only 20-30 degrees. That's closer to flat, yet still different.

You should check out Lou Schuler and Alwyn Cosgrove's book, The New Rules of Lifting. Excellent book. All the cool people read it. You're cool, right? Come on. Aren't ya?

[Cynic]

[ QUOTE ]
[ QUOTE ]
You should check out Lou Schuler and Alwyn Cosgrove's book, The New Rules of Lifting. Excellent book. All the cool people read it. You're cool, right? Come on. Aren't ya?

[/ QUOTE ]

hehe, yeah. I'm just swamped with classes and work right now. I'll look into it for spring break.

[Irishdazza]

It is excellent cynic...a really smoooooth walk through all the phases of lifting. Great motivation!