holy shit, lets change this w/o!

[PCxPete]

ok ive been hitting the gym seriously for a few months now, for the last couple of months ive been running needsizes 5x5 routine which ive really enjoyed but im keen to try and move into a much more PL focused style routine.

day one: Chest/Bi's
Bench Press 5x5
Cable Chest 2x10
Incline DB Press 2x10
Flys 2x10
Overhead DB Pulls 2x10

Standing BB Curls (with E-Z-Curl Bar) 5x5
Concentration Culrs 2x10
Cable Bis 2x10
Incline Hammer Curls 2x10
Chin Ups to failure or +1 from last time

Day two: Legs/Tris
Squats 5x5 (can you say the king of all w/o's?!?)
Straight Legged Deadlifts 2x10
Leg Extensions 2x10
Incline Leg Press 2x10
Calf Raises 3x15

Close Grip Benchpress 5x5
Incline Tri Pulldowns 2x10
dips 3x10

day 3: shoulders/back
Seated DB Press 5x5
DB Raises 2x10
Lat Raises 2x10
Standing BB Press 2x10

Deadlifts 5x5
BB Standing Rows 2x10
Bentover Lat Raises 2x10

at my gym we dont have chains or bands or boards or boxes or anything. basically we have a powerrack, bench, free weights and a bunch of machines. im just not sure what sort of basic routine i should run to really work squats/DL/bench.

im sorry this is such a general post but ive read through westside training methods and others but havnt been able to work out how i could run then succesfully at my gym.

even if some people out there just tell me what im wasting my time on with this workout that would be great. thanks!

 

[Thaibox]

Wow, no offense intended bro, but this has so many flaws that it would be better for you to simply start over completely.

Just my opinion

 

[Mike_Rojas]

You do more sets for biceps than back. Your back has like 20 times as much muscle tissue as your biceps.

 

[Ish]

http://boards.elitefitness.com/forum/showthread.php?threadid=227835

Try that out.

 

[The Red Dragon]

skull crushers are missing
you have a lot of isolated auxilaries
you're hitting small muscle groups with the same if not more volume than large bodyparts
Do pullups too, and chin/pullups are mainly back workouts but pullups use less bicep strength (so your back gets hit even more). Increase the sets/exercises for larger body parts (back for instance) and decrease them for small parts like biceps.
It would be wise to spread out your routine over the week (unless you're very time restricted)

 

[slobberknocker]

Here's my basic PL routine:



Sun.
deadlift 1x5
bent rows 2x5
underhand rows 2x5



Tues.
bench 1x5
incline 2x5
military press 2x5



Thurs.
Skwat 1x5
leg curls 2x8
incline crunches 3x15


Okay not to brag or anything, but I've gotten to a 450 bench, 600+ squat, and 720 dead using this routine or a variation of it, and I'm only 20 years old.

What I like about this is that I don't overtrain on it. I can consistently increase weight EACH workout. This is based generally around an Ed Coan type of workout, and he's kinda strong, lol. Give it a try, you might like it.

 

[JOKER47]

Here's my basic PL routine:



Sun.
deadlift 1x5
bent rows 2x5
underhand rows 2x5



Tues.
bench 1x5
incline 2x5
military press 2x5



Thurs.
Skwat 1x5
leg curls 2x8
incline crunches 3x15

Cut-n-paste........


Joker

 

[PCxPete]

yeh i must admit that looks pretty killer, you sure that even enough? i meen 25reps all up on day one? what sort of numbers do you pull for each set? say in comparison to your 1RM? I just like the idea of the sort of w/o where on my squats/dl im doing a lot of sets with lower reps, but perhaps thats not the best idea.

thaibox: yeh thats pretty much the point now i think hehe

ish: DFHT looks really good and im tempting to try work that into a 3 day a week scheduel (yeh, time restrictions unfortunatly, my gym is only open 9-1 on w/e which is fuckin stupid but means my brothers always at rugby and cant get back in time), but am i missing something or do you not actually do bench press at all? just boards and stuff? (which i have no access too)

Red Dragon: yeh ive been experiancing pain in my elbows with SK but im gonna try em on an incline and see how they hold up. thanks for the advice!

 

[Ish]

ish: DFHT looks really good and im tempting to try work that into a 3 day a week scheduel (yeh, time restrictions unfortunatly, my gym is only open 9-1 on w/e which is fuckin stupid but means my brothers always at rugby and cant get back in time), but am i missing something or do you not actually do bench press at all? just boards and stuff? (which i have no access too)

I do DFHT now 3 days a week, MWF. My fourth workout session falls on the following monday, and then I start the session back on wens. Yeah, you don't flat bench. You do a slight lincline, like one or two notches up, almost flat. and decline db. I switched to 4 board instead of five, mostly because I've got short arms. It's a good routine, but I plan on doing wsb after this. I just like this routine, and I feel it was a good start to a more PL'ing style.

 

[Exodus]

go to www.elitefts.com click on the articles, then read the part under testosterone magazine by Dave tate, one of the WSB head haunchos............. read his pierodization part 1 and 2..... then read the rest of those articles as well as the ones by Louie Simmons......... creator of WSB.

X

 

[Debaser]

Here's my basic PL routine:



Sun.
deadlift 1x5
bent rows 2x5
underhand rows 2x5



Tues.
bench 1x5
incline 2x5
military press 2x5



Thurs.
Skwat 1x5
leg curls 2x8
incline crunches 3x15

This looks like a hardgainer type routine for strength/size. Must be why I like it What people need to realize is that you really do not need any more volume than this.

By the way, what's your arm growth been like? Lately I've been debating the need to include direct arm work in a program.

 

[gonelifting]

Slobber, your a freak bro. Damn, How are your size gains? do you grow in size as well as strength with this type of routine?

 

[slobberknocker]

My arms are 19.5 cold, not flexed.

Size gains are nonstop. The key is THIS: you HAVE to add weight or reps EACH workout. YOU HAVE TO. And you have to believe that with greater strength comes greater size.

I've gained over 100 lbs in about 2 years or so.


Again, I don't want to come off as arrogant or seem like a guru or something because I'm not. But trust me, this kind of routine WORKS. Give it a shot and see if you don't like it.

 

[Debaser]

Size gains are nonstop. The key is THIS: you HAVE to add weight or reps EACH workout. YOU HAVE TO. And you have to believe that with greater strength comes greater size.

Hallelujah!

 

[louden_swain]

I am overtrained just looking at that routine.

Stick to the basics. . .its that simple.

 

[PCxPete]

just looking at the DFHT program and for the upper body w/o it looks like theres a shit load of stuff in there, as much if not more than what im doing already?

man i wish i could train WSB. but i just dont have access to the equipment to make it work.

i think im going to go with a version of slobbers' routine

#1
deadlift 1x5
bent rows 2x5
underhand rows 2x5 <- what exactly are these?
Straight Legged DL 2x8-10 (or 2x5?)

#2
bench 1x5
incline 2x5
military press 2x5
standing bb curls 2x5

#3
Skwat 1x5
hack skwats 1x5
leg curls 2x8
incline crunches 3x15

..im guess that the core excercices with 1x5 marked down are the final max weight.. with a bunch of warm up sets before hand?

 

[slobberknocker]

i think im going to go with a version of slobbers' routine

#1
deadlift 1x5
bent rows 2x5
underhand rows 2x5 <- what exactly are these?
Straight Legged DL 2x8-10 (or 2x5?)

#2
bench 1x5
incline 2x5
military press 2x5
standing bb curls 2x5

#3
Skwat 1x5
hack skwats 1x5
leg curls 2x8
incline crunches 3x15

..im guess that the core excercices with 1x5 marked down are the final max weight.. with a bunch of warm up sets before hand?

Underhand rows: just simple bent over rows with a barbell, using a reverse grip (palms facing up).


Warmups: for the first exercises, I'll do 3-4 warmup sets. Then for the other exercises, I'll do one warmup set.


Bro, I'd be careful about adding a whole lot of extra exercises in. The whole point of the routine is spending the least amount of time in the gym as possible. Good luck.

 

[PCxPete]

yeh but will i be ok just adding e-z-bar curls, hakcs and SLDL?