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StoneOfFire
New member
i wanted to get on the DoggCrapp program this week
but i dont have the smith machine or hammer strength
and i dont have that much weight for my dumbbells
all i gots is me barbell, so..
Monday-
Squat 3x5
Bench 3x5
Chin 3x<8
Reverse Grip Barbell Curl 3x<8
Wednesday-
Front Squat 3x3
Overhead Press 3x3
Deadlift 1x5
Friday-
Squat 3x5
Bench 3x5
Pullup 3x<8
Weighted Dips 3x<8
Barbell Curl 3x<8
Rippetoe's 3x5 was the only thing that got me anywhere
but im tired of wimpy arms
what can i do to get some Arnies and Popeyes?
btw, with the squats,
i sometimes do just one heavy squat or heavy set when im too beat up to add weight for reps
eventually i will do only 1x5 on Fri, adding only on Monday
but i dont have the smith machine or hammer strength
and i dont have that much weight for my dumbbells
all i gots is me barbell, so..
Monday-
Squat 3x5
Bench 3x5
Chin 3x<8
Reverse Grip Barbell Curl 3x<8
Wednesday-
Front Squat 3x3
Overhead Press 3x3
Deadlift 1x5
Friday-
Squat 3x5
Bench 3x5
Pullup 3x<8
Weighted Dips 3x<8
Barbell Curl 3x<8
Rippetoe's 3x5 was the only thing that got me anywhere
but im tired of wimpy arms
what can i do to get some Arnies and Popeyes?
btw, with the squats,
i sometimes do just one heavy squat or heavy set when im too beat up to add weight for reps
eventually i will do only 1x5 on Fri, adding only on Monday
