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[BiggT]

By changing your routine (or diet) every week you have no way to measure progress. That's all it's about is getting one more rep than you did last time with the same weight or 5 pounds more added to the bar for the same amount of reps. The workout itself is not making you bigger. It's the strength increases that happen over time.

Exactly, the workout isn't magic. it is simply a means to an end. Days/weights/sets/reps are your tools, your variables, a guage so to speak.

Jeff, your delts are fried from that ridiculous workout that I said was ridiculous a week ago and that it was un-doable for a week and a half regardless if you take 250mg of test a week or 2 grams.

Right now, brother, if you're wedded to the bodypart splits, do something like a bench day, an overhead day, a squat day, and a deadlift day.....take 3 full days off a week.....this is all about progress, not satisfying some neurotic need to exercise.

You can't stick in a 'power day' when you're fried from doing lat pulldowns with 75 different attachments the day before.

Have a bench day that looks something like this...flat bench (5x5) incline d-bells (4x12-15), weighted dips (3x8), skullcrushers (3x12).....the 5's will make you strong and give you enough growth in my opinion, the d-bell work will provide all the metabolic work you need, weighted dips are just good, and skulls will satisfy the neurotic need to isolate.

If you like squating multiple times a week and benching multiple times a week, you need to be systematic and progress driven. It isn't about blasting yourself into oblivion and more is better..... it's about fostering long-term progress. It isn't about a random list of bodyparts and exercises, it's all progress and a means to an end.

I'll call you on this...how much do you weigh? If you're not over 175 first thing in the AM butt naked, then up the cals and no more "5000 cals are for fatties, I can grow on 2500".....you're growing, your calorie needs increase every pound you gain....if you hurry up and get over 200, I'll hang tight and I will bulk to 255 with you...or 245 or whatever you want, hell, I'd go to 265 to make it fun, lol

 

[JKurz1]

165

 

[JKurz1]

165

DEADS 225x6x5
SPEED BENCH 135X8X3
HANG CLEAN 95X6X5
BN PUSH PRESS 85X6X5
STR8 ROWS 135X8X3


good?

 

[BiggT]

speed bench is for shirted benchers, and even they are getting away from it....slinging around 135 won't suit your needs.

all else looks good, do deadlifts last or you won't be able to finish.

 

[Tweakle]

So.. a week or so ago you were claiming to be pressing 225 overhead for reps and 100lb dumbbells. What happened since then?

http://www.elitefitness.com/forum/showpost.php?p=7121410&postcount=1

 

[Cynical Simian]

This has been an impressive stretch even by your standards, jkurz. This, as well as the one Tweakle posted and the one below, makes three new routine threads in less than 10 days.

http://www.elitefitness.com/forum/showthread.php?t=537341

 

[JKurz1]

speed bench is for shirted benchers, and even they are getting away from it....slinging around 135 won't suit your needs.

all else looks good, do deadlifts last or you won't be able to finish.

what would u replace bro?

 

[TomoUK]

what would u replace bro?

do u actually read the answers people spend time writing for you? doesn't seem like it.

 

[ZGzaZ]

what would u replace bro?

He was saying that benching 135 for reps really isnt going to do anything for you. Just do about 15lbs under your max weight for any given rep amount, then the week after, bump it up 5lbs, and keep doing this until you stall.

This time, don't change to a different rep scheme for at least 9 weeks.

 

[mad dipz]

what would u replace bro?

dude if I was you, honestly, just keep it simple with the basic compound movements, and get better at them. Just the basic deads, flat bench, press, squats, and cleans or rows. depending on your conditioning, you can vary from 3-5 sets for about 4 reps, 5 reps, 6 reps, whatever, just pick a set/rep scheme around there and keep it. if you wanna do some pullups or throw in a couple iso's, go ahead, just keep your focus on your compound lifts.

I'm doing a basic 3x5 program and I'm increasing every week. The increases alone give me motivation to keep pushing and getting better, and over time everything will grow. Coupled with a boost of cals than you're intaking also.