Thanks for your input wnt2bbeast.
I should clarify my new routine.
I would call it more a bodybuilding routine with some PL emphasis. I guess.
My arms are shrinking since I quit my arm day and I'm not happy about that AT ALL.
Also my shoulders a little too because I haven't been giving them much work.
I discussed my routine with a competitive bodbuilder at the gym as to how I should split my routine up and he said to set it up like this for max muscle growth, but not to do it for more than 3 weeks:
Monday
chest in morning, shoulders and abs at night
Tuesday
Back in morning, traps and rear delts at night
Wednesday
Arms in morning, abs at night
Thursday
legs in morning, traps at night
Rest
Repeat
then set it up for 5 days a week with weekends off, 1 bodypart a day for 3 weeks.
This is probably nothing that a powerlifter would use, but I do like working the showy muscles and I can recuperate from this much lifting as long as I get 8-9 hours sleep a night and eat enough. I'll do bench every other chest workout.
I will still put the powerlifts first and foremost in the routine though. Leg day starts with squats always, back day starts with deads etc.
I do real GHR's. The oldest powerlifter taught me them and has been competing for like 24 years and can still squat like 550-600 in competition at 54 I believe. I do as many reps as I can. The most I can do right now is 9-10 tops with good form on the first set and I do 3 sets. My hams have definitely built up from them. I can do leg curls with my bodyweight easy now. I just want some extra ham growth. I want killer hams. I have been doing a couple sets reverse hyper on back day and will continue to do them.
I think though, now that you brought it up, I won't do leg curls since they definitely don't work your hams like GHR's do.
I don't do many sets for abs, but I hit them heavy and hard. I'm doing strict kneeling cable crunches with 170 for 15+reps and can touch the bar on a hanging leg raise.
It's funny, the trainers talk about core stability which is cool, but I've done a few exercises on the ball and they don't tax my abs much at all which I attribute to the heavy cable crunches and strict leg raises. All they do is make me learn to balance a little better, but my abs don't feel a thing haha.
1-17-05
Chest Day HYAHH.
DB bench 60's x8, 6 BW dips, 60'sx8, 4 dips, wasn't giving myself much rest between sets.
Hammer Strength Wide-Chest 250x10, 230x9, 200x8
Incline BB Bench 170x3, was feeling taxed in the chest and triceps, 135x8, definitely taxed
Cable flyes 40x14, 14
Got some pump going in the chest, I like that. Did real good on the Hammer wide Chest, coulda done even better, but I was a little fatigued by the time I hit them from the DB bench. Alright workout, gotta learn to focus totally on the muscle being worked and really get it burning and pumped and cut the rest time between sets and not worry about the weight so much. Perfect Technique and plenty of rest though on the BB bench, squat and dead and heavy weights and low reps since they are the 3 PL lifts.
Ya, it's a bodybuilder workout with soem PL stuff thrown in. I think I'll like it alot though.
15 minutes High intensity cardio 1 day, 20 minutes low intensity the next repeat, rest, follows same schedule as lifting. Will throw it inbetween morning and afternoon workouts on lunch break.
I know it's ALOT, but it'll work. I can do it. I am Superman!
My metabolism is gonna be going 5,000 miles per hour so I'm gonna make an effort to eat like a MOFO!
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