First time poster, long time reader. Just thought I'd introduce myself and get some feedback on what I do.
Twice a week (2-3 days in between), I do-
Light rotator cuff work, light bent over raises.
3 sets dumbell raises
3 sets bent over rows
2 sets to failure pull-ups
2 sets to failure dips
Twice a week (2-3 in between)
Stretch a lot.
3 sets SLDL
3 sets deep squats
2 sets abs
I feel like it's a pretty balanced plan. It's kind of weird not doing bench, but it's by design because I feel like I've overemphasized that and neglected my back over the years.
Any thoughts?
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Originally posted by FishrCutB8: No thoughts on the workout--I'll leave that to the pros. Just wanted to say welcome aboard--you're in a great place, brother.
Thanks! I visit often, but especially if I need to psychological kick to the rear. For many reasons this place makes me feel like lifting.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Originally posted by dmw: First time poster, long time reader. Just thought I'd introduce myself and get some feedback on what I do.
Twice a week (2-3 days in between), I do-
Light rotator cuff work, light bent over raises.
3 sets dumbell raises
3 sets bent over rows
2 sets to failure pull-ups
2 sets to failure dips
Twice a week (2-3 in between)
Stretch a lot.
3 sets SLDL
3 sets deep squats
2 sets abs
I feel like it's a pretty balanced plan. It's kind of weird not doing bench, but it's by design because I feel like I've overemphasized that and neglected my back over the years.
Any thoughts?
Welcome.
I would add some DB presses (flat or decline) on Workout A. I would also do weighted Dips and Weighted Pulls vs going to failure unless you can't do the required reps. When I see "Failure", I assume these are higher rep.
On Workout B, I would ditch SLDL and go traditional style deads to really hit everything vs. focus on Hamstrings. I would also ditch the Ab work and add another large compound movement to that day.
Once I get a few weeks under my belt I would like to leave in the SLDL's and keep them light and add regular deads. That was my intention a couple of weeks ago, but it's early on and I'm wiped after the squats.
Also, same thing with chins and dips. My reps to failure are only like 10,8 right now. Think I should add weight already, or wait until I can get something like 12-15 on the first set?
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Originally posted by RipStone: dmw- Welcome! What are your goals, stats, and training experince? Knowing this info would help in offering advice.
Goals- get bigger and stronger. [img]smile.gif[/img]
Training experience is about 8 years, though I'd say the first 5 or 6 hardly count because the effort wasn't very high and the nutritional aspect ignored.
As far as stats, I'm 6-5 and 190 and 35 years old. Though I'm tall and lanky, I have no problem with squatting deep because I'm flexible, it just takes a while to get the poundage up after layoffs, which is what I'm working on with this current plan.
I started out weighing 160 pounds and could barely squat the bar for reps, so I've made strides. Mostly coming in the past three years. My main thing now is to be sure I'm balancing my workout. The first few years pretty much all I ever did was bench.
Not like I over-developed my chest either, I just neglected everything else!
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Welcome aboard.
Not knowing your goals, I won't make comments except to echo what has been said about going to failure on the pull-ups and dips. I would add weight rather than do high rep to failure.
In Fitness & Friendship,
Mahler
__________________ In Fitness & Friendship, MAHLER
______________________________ __________________________ There is no light at the end of the tunnel. You carry the light with you.
dmw- I would suggest taking a look at some of Chad Waterbury's program. IMO they would be great for you. You can find his routines in the fitness faq section in the "workout routines" thread.
Originally posted by Mahler: Welcome aboard.
Not knowing your goals, I won't make comments except to echo what has been said about going to failure on the pull-ups and dips. I would add weight rather than do high rep to failure.
In Fitness & Friendship,
Mahler
That's what I wanted to hear. I was kind of looking for a second opinion on adding weight to the pull-ups and dips instead of trying to get 15 reps, or whatever.
By the way, your Monday motivators are awesome.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
Originally posted by RipStone: dmw- I would suggest taking a look at some of Chad Waterbury's program. IMO they would be great for you. You can find his routines in the fitness faq section in the "workout routines" thread.
I like the Waterbury routines. Sometimes though, I feel like I don't have the time to do them.
__________________
Since most of your life is already complicated, why make your training the same way? Jim Wendler
quote:Originally posted by RipStone: dmw- I would suggest taking a look at some of Chad Waterbury's program. IMO they would be great for you. You can find his routines in the fitness faq section in the "workout routines" thread.
I like the Waterbury routines. Sometimes though, I feel like I don't have the time to do them. [/quote]A lot of his routines are 3 days a week. You can probabaly manage that, right?
:p 
Linear Mode
