Lord_Suston said:
*snip*
Try Strict ohp5x5, facepull 2x10 then pushpress 2x8-10/ or latera; raises.
Excellent advice. (Not to divert the topic, guys and gals, but Suston'd make a good mod too, y'know...)
I realize they're fluff, and I'm not doing them at the moment--my routine calls solely for compound stuff--but I definitely think the laterals have their place...in my experience, most guys have predominantly slow-twitch fibers in their medial delts, so they seem to benefit from very high reps, upwards of 15 or even 20/set.
You might try that, Matt...after 5x5 OHP and 2x10 face pulls, 1-2 sets of 15-20 rep laterals would cover all the bases for you.
Let's see...what else...
Biceps:
I agree with you. The 5x5 BB curl alone
should do the trick...I'd say start with that, and if you can tolerate it really well, take it from there w/ some hammer curls.
Everything else looks pretty doggone good to me, really. From Zero's gotta point about switching Thurs. and Fri. (shit...ANOTHER good potential mod).
Thighs:
You might do leg presses in lieu of the extensions, but squats, leg presses, AND SLDL all on one day might be pushing it. Your choice there.
Calves:
I'd recommend that, instead of doing one calf raise for 5 sets, split your sets up; do 2 sets of standing or donkey calf raises, then do something for the soleus, like 2 sets of seated raises.
That "only" adds up to 4 sets, but what the hell: 2 different exercises, each 2x15, all to failure, should CREAM your calves.
Triceps:
Again, I concur with Suston. 5x5 close-grip is about the best thing you can do, but a third exercise would probably not hurt. I hear Doggcrappers RAVE about reverse-grips in the Smith with slow negatives. I've yet to try them but you could play around with that third exercise and see what you like.
Pecs:
I might do the dips before any kind of fly--maybe. That's a nitpick; I simply think dips are such a good movement that I'd like to tackle them whilst as fresh as possible.
(Slight aside: those who like fascial stretching might like the idea of doing a hard stretch exercise, like the fly, after you've got an immense pump. Doing bench AND dips before the fly would assure you a mega-pump, I imagine
.)
Different split:
I'd consider doing triceps after back...your back routine's pretty fucking hard, but tris would still be fresh. They wouldn't be very fresh after a 5x5 military, let alone push presses however...
Several of those suggestions could go either way. Consider it food for thought
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