my new plan! critique pls..

[carlsuen]

well guys, time to come up with something to improve my BIG 3.. the principles would be ala 5x5 style with different progression styles.. albeit slower progression..

day 1 - heavy PR day

heavy box squats - 8x3 working up to top set of heaviest 3..
bench - 8x3 working up to top set of heaviest 3..
GP rows - 8x3 working up to top set of heaviest 3..
pullups
abwork

day 2 - moderate day

fronts squats - 5x5 working up to top set of heaviest 5..
military press from the front - 8x3 working up to top set of heaviest 3..
deads - 8x3 working up to top set of heaviest 3..
chins
abwork

day 3 - prep day

full squat - 5x5 working up to 80% of my max..
incline bench - 8x3 working up to top set of heaviest 3..
power clean - 8x3 working up to top set of heaviest 3..
shrugs 5x5 working up to 20% heavier than my deads..
dips
arm work..

so basically my main focus is on my box squats and bringing up my deads and bench! thinking of putting in some new stuff to keep it interesting..

pls critique away..

 

[petpre61]

I would do the DLs at the beginning of the workout, the power cleans before the squats and either the rows or the pull ups. you might even consider dropping the shrugs after heavy power cleans.

 

[carlsuen]

so it would look something like that?

day 1 - heavy PR day

heavy box squats - 8x3 working up to top set of heaviest 3..
bench - 8x3 working up to top set of heaviest 3..
GP rows - 8x3 working up to top set of heaviest 3..
abwork

day 2 - moderate day

deads - 8x3 working up to top set of heaviest 3..
fronts squats - 5x5 working up to top set of heaviest 5..
military press from the front - 8x3 working up to top set of heaviest 3..
chins
abwork

day 3 - prep day

power clean - 8x3 working up to top set of heaviest 3..
full squat - 5x5 working up to 80% of my max..
incline bench - 8x3 working up to top set of heaviest 3..
dips
arm work..

 

[SgtSlaughter]

hmmm...

My DL day includes light squats and Push Pressing (PR's)... I HAVE to do deads last cuz i'm Toast after them... 4 sets of 5 going to PR lift.

no hypers or GM's?

 

[carlsuen]

thx for stopping by!

that was what i was thinking too sarge, my front squats is actually counted as light for me.. only like 90-100kg(my max on back squats is around 125-130kg) so u think it should just be light (like 80kg??)

hypers are done of cuz.. but only once a week on day 1.. for got to post up.. GMs i think i'll give it a miss.. cuz i want to try to save my back a lil.. as box squats are new to me and i'm still experimenting..

i'm hoping more ppl will drop in and comment..

 

[fortunatesun]

You said that bench was one of the things you wanted to emphasize but you don't have it first for any of your days. I know everyone's got a different preference on exercise order, but usually priority gets a first.

 

[fortunatesun]

Sorry for the second post, but otherwise I like your plan. It's simple, direct, and enough volume to get the job done.

 

[carlsuen]

as box squats is also my main priority, i don't think doing bench after them would effect me alot.. would they? if not i'll be more than happy to switch them up..

 

[B0ARDIN087]

I actually like squatting then benching as since squats get ur blood pumping a hell of a lot more then bench so they act as a sort of warmup. Besides nailing a PR set of squats usually gets me so pumped that I nail my benches.

For me I need to do deads first because after I squat Ill never put up the weight that I deadlift, but I deadlift regular and not sumo so it hits my legs less. How do u deadlift?

Looks like a good split but im thinking with cleans and deads u might just wanna throw out shrugs altogether?

 

[carlsuen]

i hear u guys on the shrugs.. right, i'll throw it out..

i agree with u on the bench after squats too.. gets me real pumped for it.. hehe...

i dead conventional.. do u guys really think it'll effect me if i front squat first? if so i guess i'll switch it up then.. as front squats are now my priority... thx a tonne..

just waiting for the green light from more ppl like biggt and tweakle and G5.0 and i'll be starting them next tuesday..

k to all!! thx guys!

 

[silver_shadow]

i think v2 looks good... and i'd be pretty happy squatting before benching too. so there's my green signal

 

[carlsuen]

You must spread some Karma around before giving it to silver_shadow again.

thx guys.. i'll start a new journal come tuesday..

 

[carlsuen]

so i tried out box squats today.. and boy was it hard! my hammys were sore..

and i'm quitting Fitness First for good! a girl PT was watching me box squat and told me that i shouldn't box squat for fear of inviting injury.. saying that i don't work hammys enough compared to parallel squats!!

and here comes the funniest part.. she said that box squats are more for west side training style(something she got right at least!) and not for us asians! asians would suffer injury training with west side style! i was like.. (wtf look!!!?!?!?)

so knowing that i had till end of the month till i clear out i didn't want to start shit as it isn't worth my time.. so i said "oh, thx for your concern, i'll be careful and be conservative about the weight(100kg )

can't wait to join that hardcore gym i found 5 mins from my house!!!!

 

[silver_shadow]

can't wait to join that hardcore gym i found 5 mins from my house!!!!

what were you waiting for?! LOL

 

[carlsuen]

come october i shall transform!!!

 

[carlsuen]

did inclines last friday and definitely felt my left shoulder giving me problems.. it must be BTN OHP which gave me the shoulder.. from now on i will resort to pressing only from the front..

well, saw the chiro today and she told me that my left shoulder is really weak compared to my right and said that it could be caused by my neck or it could also be my lifting technique.. will hold off heavy bench and OHPs for 2 weeks minimum and let it heal up.. nothing much she could do..

any ideas on how i should go about bringing up my left shoulder strength? i will re-learn my bench form too..

she sorta fixed my lower back too.. was nothing serious just re-alligned it.. will try box squatting tomorrow and see how it goes.. if my back gives me any problem then i'll hold off any heavy work till i'm good again.. would rather spend some time letting it heal up then suffering an injury which will affect my lifting future..

 

[silver_shadow]

one thing i'd suggest is take a week or 2 off from ANY pressing - or anything that works the delts in any way. let your shoulders heal up and then try from scratch. one of the things i find is that if one delt gets a slight injury then continuing pressing tends to make you overcompensate with the other. on the one hand, the injured delt gets weaker due to aggravation of the injury while the other is getting stronger due to continual overcompensation... i think you would agree that carrying on in this way is just not good. now if you go in injury free, you have a better chance of getting the technique right (and balanced).

 

[carlsuen]

that was what i was thinking too.. i thought of only doing bar work for warmups.. and that's it.. thx for stopping by SS.. i'll drop all pressing then..

waht about BW exercises? pullups? chins? dips(this one should be out)? powercleans? rows? are these ok?

 

[carlsuen]

i'm working out tonight.. so input would be great guys!

bump..

 

[silver_shadow]

if it strains your shoulder then i'd drop it... when this happened to me a few weeks ago, even holding onto deadlifts was hurting my shoulders.

 

[blueta2]

one thing i'd suggest is take a week or 2 off from ANY pressing - or anything that works the delts in any way. let your shoulders heal up and then try from scratch. one of the things i find is that if one delt gets a slight injury then continuing pressing tends to make you overcompensate with the other. on the one hand, the injured delt gets weaker due to aggravation of the injury while the other is getting stronger due to continual overcompensation... i think you would agree that carrying on in this way is just not good. now if you go in injury free, you have a better chance of getting the technique right (and balanced).

Agreed! I took time off from working my shoulder due to pain, and the pain is now 99% gone!