Post Up Your Routine!!!!

[SouthernLord]

Alright guys... We have a lot of knowledgeable bros in this forum giving great advice on all things training. I would love to see how you guys approach your training. Please post up your routines.

 

[ExtraMile]

Workout A:
Squats: 5x6 - 3-4 maximum effort sets, 1-2 warm up sets
Stiff Legged Deads: 3x8
Flat BB Bench: 5x8 - 3-4 maximum effort sets, 1-2 warm up sets
Chins: 5x6-8
Calf Raises 3x25-35
-ABS-

Workout B
Deadlifts - 5x6 Increasing weight with sets, last 3 are heavy as possible
Dips - 4x8
BB Row - 4x8
Behind The Neck Military - 5x8
Pullover - 3x15 - for Lat&Chest stretch
Pinwheel Curls - 3x15
-ABS-

I also do Calf Raises at home to around 35-50 reps on some rest days.

I alternate these workouts throughout the week. Its all good.

 

[SouthernLord]

I've spent most of the last year training DC balls to the wall. I've recently changed up to more of a Power Building routine with a focus on the core lifts and progressive overload. I am using a two way split and I alternate between four sessions three times a week.

A1 (Upper body horizontal Push/Pull)

BB Bench - 3-4 warm up sets then 5x5. I am currently using the same weight for all sets of 5x5
JM Press - 4x8
Incline DB press - 3x12. I alternated between low and high incline
Pendelay Row 3-4 warm up sets then 5x5 with the same weight
Chest Supported Row - 3x12
Rotator work - circuit of face pulls, seated DB cleans, dowel dislocates 2-3x15

B1 Lower body (Squat emphasis)

Oly Squats - 3-4 warm up sets then 5x5 with same weight. I work up to a heavy triple or single every few weeks
Reverse Lunges - 3x8-12
Ghetto GHR - 3x12-15
Seated calves - 20-30 reps Rest-Paused
Abs - Hanging leg raises, Full contact twists, Pull down abs 2-3x10-15

A2 Upper body (Vertical Push/Pull)

Military Press (if you aren't standing then it isn't a Military Press) 3-4 warm up sets then 5x5 with same weight
Wide grip chins - 5x5 (weighted)
Overhead seated lockouts - warm up then 3x3 and maybe some singles
Power Shrugs - 3x12 or 5x5
Tri Extension (Overhead or Rolling DB) - 3x12-15
Rotator circuit

B2 Lower Body (DL emphasis)

Front squats - 3-4 warm ups then 5x5
Deadlift - 5x5,3x3, or singles
One Leg Leg Press - 3x8-12
Leg press calves - 20-30 reps Rest-Paused
Ghetto GHR - 3x12-15
abs

Basic and Brutal. Once I completely stall on the Big lifts I will rotate in alternatives. Oly Squat - Box Squat, Bench press - incline or weighted dips, Military press - Push press or BTN Jerks, Front Squat - OHS, etc, etc. I have been adding 5-10 pounds to all these lifts every week. I will eventually hit a wall then deload and start over. The strength gains are coming along though. I know that eventually I will start conjugate style periodization and full blown PLing. I live pretty close to a serious PL gym owned by a WPO lifter. I used to be a member there and I am considering rejoining soon. No bands, chains, or boards at my commerical gym.

 

[needtogetaas]

5x5

 

[ExtraMile]

Sounds good SL. But what are Ghetto GHR's?

 

[sweed]

pink weights day 1
purple weights day 2
Prob don't go over 50 lbs, lol. seriously. well maybe a few things. fvck haevy weights!

 

[SouthernLord]

5x5

Do you add any variations or assistance lifts? Or just you basic good ol fashioned Bill Starr 5x5?

 

[SouthernLord]

pink weights day 1
purple weights day 2
Prob don't go over 50 lbs, lol. seriously. well maybe a few things. fvck haevy weights!

Are you still doing the Omega Project?

I know all his info is classified lol.

I really like to push myself and my body responds well to heavy weights. I definitely feel the abuse from it though.

 

[SaiBoT]

Monday

Clean the weight Bradford Press with a Push on the last 2x4 sets
Inclined Press currently working on my 1RM
Seated Db press 2x8
Front Raises 2x8
Lateral Raises 2x8
Weighted Dips 2x8
Close grip behind the back press 2x8

Tuesday off

Wednesday

Deadlift working on 1rm max
SLDL 2x8
Pendlay Rows 2x8
Chin-ups 2x8

Thursday

Inclined press working on max 1rm
Flat bench with pause on bottom 2x5
Low inclined db press 2x8

Friday

Powerlifting squats till 1 rm max
ATG squats with 2 sec pause 2x3
Obs: I don't want my legs to grow, but I want them strong that's why the low reps and only squats and I will be adding the DC calf training, courtesy of SouthernLord

 

[sweed]

Yes I am. The last 2 weeks have been tough to get into the gym with working like crazy. Diet hasn't been that great. But I love it. gaining lbm and loosing weight is a good thing. I used to try and go heavy, but I got little injury's too much that affected certain lifts.
I'll be on it for another month and take some time off to recover. I wish I could get on a cycle soon, but I am far from where I want to be right now damnit! haha
Omega's sh!t is classified, and if I leaked anything from it, he would beat my ass! and then sue me, lol .
<3 to Omega tho!

 

[SaiBoT]

Oh every now and then I work biceps directly, but not always.

 

[SouthernLord]

Sounds good SL. But what are Ghetto GHR's?

A GHR (Glute ham Raise) is a special bench designed to really bash your hams, glutes, low back, and calves. It is similar to a "Roman Chair" or hyper extension bench. I does a good job of hitting your hammies from the hip and knee insertion.

I do not have one of these benches to my disposal currently so I set up the 45 degree back raise bench to mimic this movement. I set the pad to the lowest position. I lower myself down and drive my hips into the pad while forcefully contracting my hamstrings. I am using my hammies to raise my body. This feels really close to a true GHR.

 

[SouthernLord]

Oh every now and then I work biceps directly, but not always.

I have recently dropped the straps all together. Between all the rowing on A1 and the weighted chins and power shrugs on A2 my bis and forearms are taking a beating. I might add some direct bi work though as my work capacity increases.

 

[ExtraMile]

Ah right I knew what a GHR was but I just wondered what the Ghetto version was. Theirs one at my gym which I used once after getting deadly cramps on the romanian deadlift but it made my lower back ache more than my hams...

I know switched Romanians for Stiff Legged Deads. I use a wide stand and lower the weight all the way to the floor, a proper DEADlift.

Would the GHR be better than SLDL or should I keep SLDL?

 

[SouthernLord]

Bradford Press?

Is that where you press the BB from the front to just over your head and lower the bar behind your head and then press back to the front? I might have to try these out as an assistance lift. I bet they burn you up in the 12-15 rep range.

 

[ExtraMile]

Yeah thats a bradford, their pretty good to develop all round shoulder strength, but I used to be stonger on the front part rather than behind the head which caused a slight problem...

 

[SouthernLord]

Ah right I knew what a GHR was but I just wondered what the Ghetto version was. Theirs one at my gym which I used once after getting deadly cramps on the romanian deadlift but it made my lower back ache more than my hams...

I know switched Romanians for Stiff Legged Deads. I use a wide stand and lower the weight all the way to the floor, a proper DEADlift.

Would the GHR be better than SLDL or should I keep SLDL?

SLDL is a great exercise. Make sure you focus on form with these. They should be a controlled and smooth motion. I hate seeing people bouncing around with these.

 

[EZ_E]

Chest
Arms
Shoulders
Legs
Back

Of course there are days off in there, I usually train no more than 3 days without taking off.

I change the workout (almost) every time to shock that BP on that day. I'll train abs every day and calves a few time a week (not on leg day)

Over the summer I was doing alllllllll supersetting to get lean. Now I'm training a little heavier, starting heavy and going down. 6,6,8,8,10,12 reps.

I prefer to train in the AM.

 

[SouthernLord]

I'm going to add a vid of the JM press. This is my new favorite heavy tricep exercise, even though I don't go heavy. Yet These really burn my tris up. The trick to them is to stop the bar at the hardest part of the lift. This places a lot of strain on your tris. Especially around the elbow.

 

[SouthernLord]

Chest
Arms
Shoulders
Legs
Back

Of course there are days off in there, I usually train no more than 3 days without taking off.

I change the workout (almost) every time to shock that BP on that day. I'll train abs every day and calves a few time a week (not on leg day)

Over the summer I was doing alllllllll supersetting to get lean. Now I'm training a little heavier, starting heavy and going down. 6,6,8,8,10,12 reps.

I prefer to train in the AM.

Sometimes I go in on the weekend and train in the AM. I always have the shittiest workouts too lol. I have found that I need 4-5 meals in me or my workouts really suffer.

 

[OneBreath]

I'm cruising right now and making some changes to my DC blast that i will start next monday. I was doing 3 deadlifts and i'm pretty sure i'm going to swap out tbar rows and bb rows for 2 of those back thickness days.

I'm also on the fence about shoulders. Last blast i did standing db, standing bb, and seated smythe. I didn't progress at all on standing bb, did ok on standing db and seated smythe. My older philosophy of do it standing if you can didn't quite translate to the higher frequency training of dc. Doing standing bb or db presses when you just did heavy ass squats day before yesterday blows!

So .... i'm thinking seated db presses, standing upright rows, and then i need one more. My gym doesn't have a hammer military, only a sudo machine press which i can do all the weight on (so no progressing there).

Any suggestions?

I'll post my entire blast routine when i get these things finalized.

 

[SouthernLord]

I'm cruising right now and making some changes to my DC blast that i will start next monday. I was doing 3 deadlifts and i'm pretty sure i'm going to swap out tbar rows and bb rows for 2 of those back thickness days.

I'm also on the fence about shoulders. Last blast i did standing db, standing bb, and seated smythe. I didn't progress at all on standing bb, did ok on standing db and seated smythe. My older philosophy of do it standing if you can didn't quite translate to the higher frequency training of dc. Doing standing bb or db presses when you just did heavy ass squats day before yesterday blows!

So .... i'm thinking seated db presses, standing upright rows, and then i need one more. My gym doesn't have a hammer military, only a sudo machine press which i can do all the weight on (so no progressing there).

Any suggestions?

I'll post my entire blast routine when i get these things finalized.

Seated DB for 20-30RP or BTN smythe? I did well on both of these. What rep range do you train your shoulders in? I could never progress on 11-15 with shoulders. Not after destroying my chest in that rep range.

 

[the_alcatraz]

Day 1:

Flat bench

Warm up 2 x 25 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps

Dumbell Incline Presses

3 x 6 reps (very heavy)

Weighted dips

1 x (bw + 60 lbs)
1 x (bw + 80 lbs)
1 x (bw + 100 lbs)

I always switch up the last exercise of my chest workout: incline flys, cable crossovers, pullovers.

Heavy barbell curls

3 x 6 reps

Alternating hammer curls

3 x 6 reps

Heavy preacher curls (using the stripping method)

3 x 6

Day 2:

Deadlifts

1 x 20 reps (warmup)
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 x 2 reps
1 x 2 reps

Very Heavy bent-over dumbell rows

3 x 6 reps

Seated Rows

3 x 8 reps

Weighted wide grip pullups

1 x (bw + 20 lbs)
1 x (bw + 30 lbs)
1 x (bw + 40 lbs)

Heavy wide grip pulldowns

3 x 6 reps

Triceps extensions

1 x 25 reps (warmup)
3 x 6 reps (very heavy)

French Press

3 x 6 reps (heavy)

Narrow grip bench

3 x 6 reps (very very heavy)

Day 3:

REST

Day 4:

Behind the neck shoulder press

2 x 20 reps (warmup)
3 x 6 reps (very heavy)

Dumbell presses

3 x 6 reps (very heavy)

Side laterals

2 x 6 reps (heavy)
1 x 15 reps (medium)

Rear laterals

3 x 12 reps (medium)

Shrugs

6 x 8 reps (very very heavy)

Day 5:

Squats

2 x 15 reps (warmup)
1 x 12 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 x 2 reps

Superset: Leg extensions (3 sets) and leg curls (3 sets)

Seated Calf raises
Standing calf raises

Day 6:

REST

Day 7:

REST

 

[SouthernLord]

Day 1:

Flat bench

Warm up 2 x 25 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps

Dumbell Incline Presses

3 x 6 reps (very heavy)

Weighted dips

1 x (bw + 60 lbs)
1 x (bw + 80 lbs)
1 x (bw + 100 lbs)

I always switch up the last exercise of my chest workout: incline flys, cable crossovers, pullovers.

Heavy barbell curls

3 x 6 reps

Alternating hammer curls

3 x 6 reps

Heavy preacher curls (using the stripping method)

3 x 6

Day 2:

Deadlifts

1 x 20 reps (warmup)
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 x 2 reps
1 x 2 reps

Very Heavy bent-over dumbell rows

3 x 6 reps

Seated Rows

3 x 8 reps

Weighted wide grip pullups

1 x (bw + 20 lbs)
1 x (bw + 30 lbs)
1 x (bw + 40 lbs)

Heavy wide grip pulldowns

3 x 6 reps

Triceps extensions

1 x 25 reps (warmup)
3 x 6 reps (very heavy)

French Press

3 x 6 reps (heavy)

Narrow grip bench

3 x 6 reps (very very heavy)

Day 3:

REST

Day 4:

Behind the neck shoulder press

2 x 20 reps (warmup)
3 x 6 reps (very heavy)

Dumbell presses

3 x 6 reps (very heavy)

Side laterals

2 x 6 reps (heavy)
1 x 15 reps (medium)

Rear laterals

3 x 12 reps (medium)

Shrugs

6 x 8 reps (very very heavy)

Day 5:

Squats

2 x 15 reps (warmup)
1 x 12 reps
1 x 8 reps
1 x 6 reps
1 x 4 reps
1 x 2 reps
1 x 2 reps

Superset: Leg extensions (3 sets) and leg curls (3 sets)

Seated Calf raises
Standing calf raises

Day 6:

REST

Day 7:

REST

Yes!!!!

I am not a big fan of body part splits, but this is brutally heavy and basic. This is how BP splits should be. I hope everyone who trains with this kind of split reads this.

Do you have a day between Chest/bis and Back/Tris?

 

[the_alcatraz]

Yes!!!!

I am not a big fan of body part splits, but this is brutally heavy and basic. This is how BP splits should be. I hope everyone who trains with this kind of split reads this.

Do you have a day between Chest/bis and Back/Tris?

No. I rest right before I hit shoulders and right after I hit legs.

 

[SouthernLord]

No. I rest right before I hit shoulders and right after I hit legs.

I know you are pressing some serious weight on your chest days. How effective is your tri workout the next day?

I personally like a higher training frequency. Squatting twice a week and pressing twice a week. I bet that this greater frequency actually has made your tris strong and full.

 

[the_alcatraz]

I know you are pressing some serious weight on your chest days. How effective is your tri workout the next day?

I personally like a higher training frequency. Squatting twice a week and pressing twice a week. I bet that this greater frequency actually has made your tris strong and full.

I press 315 for reps on the narrow grip bench press.

I hit 405 for 1 rep max on the bench (My personal best is 415 for one rep)

I deadlift 315 for reps.

I push 315 x 4 on the behind the neck press for shoulders.

I train with 120 lbs dumbells for almost everything, except biceps pretty much.

I curl 90 lbs dumbells.

Yes, I lift heavy lol

 

[Jocques Straap]

In all honesty my program changes so much and so frequently, that I can't really write it down in a single post. I will provide some general ideas though.

Currently I'm focusing my efforts on hypertrophy, with emphasis on my arms. Also, I'm transitioning out of an intense power training phase so I'm trying to give my knees and lower back some rest that it deserves.


The "core" of my current program is based around this split.

A.
Flat DB bench
Bent over BB Row

B.
Standing overhead DB press
Weighted chins

2-3 warm up sets to 12, 2-3 working sets 8-12(failure). I alternate starting exercises every session. So one day I will row first, then bench. The next day I will bench first, then row.

Once I've completed these lifts, it's on to the auxiliary work which varies a great deal.

- I've been working on getting better at GHR's and have been doing 3x to failure every workout. I will continue with this until I can do 3x 10 quality reps. I usually get about 5-10 ok reps, but I can't seem to keep my glutes to stay activated enough to consider them good.

-I do 3 sets 8-12 reps(failure every set) of any one bicep and tricep isolation exercise. It could be BB curls(narrow grip), DB curls, Reverse Curls or hammer curls, or I may just jump on a machine. For tris, it's usually skullcrushers, cable extensions with rope, narow grip bench. These exercises are superset.

----
Since I'm hitting my arms pretty hard with the core exercises everyday, and adding isolation work in after, I will sometimes drop the arm isolation work and do some shoulder care exercises. When I do this, I usually structure it this way:

-Side lying lateral raises
-Side lying external rotation
-Standing scapular plane raises(sometimes these are dropped)
-Cuban Press

I usually do these exercises in a circuit 3x8-12 - usually this happens on bench/row day.

-One day out of the week, I will do some leg activity, before my core lifts. Usually it will happen on a chin/press day, but not always. Lately it has come in the flavor of:
Power cleans 3x 5
Snatch 2x 5

-All I'm really trying to do here is maintain, I'm using fairly light weight, about 65-70% 1RM.


Abdominal work- Since I'm not squatting or Dead lifting, I am doing some abdominal work at the end of my workout. Lately it has been decline situps, and standing olympic bar twists.


REST- I usually rest 1-3 minutes between my core lifts. 1 minute between sets of GHR. No rest between bi/tri isolation work, no rest during shoulder circuit, 30-90 seconds between cleans.


I'm leaving a ton of weight free work that I do on my rest days out. The exercises that I do here is actually the Magnificent Mobility DVD exercises. I do all the exercises, in order, bang them out in about 35 minutes. I am familiar with most of the exercises all ready, but I figured I might as well just dedicate a month or two to doing all these exercises without worrying about structuring it towards my needs. To get a good feel for what each exercise can offer me. I've already realized that Single Leg RDL's are going to be a focus in the future.

 

[OneBreath]

Seated DB for 20-30RP or BTN smythe? I did well on both of these. What rep range do you train your shoulders in? I could never progress on 11-15 with shoulders. Not after destroying my chest in that rep range.

I trained 20-30 last time. I might try 11-15 this time just to try it.

I could try seated barbell in a powerrack.

 

[desmond]

I'm sure this will get accused of overtraining, but this is my proposal post-omega:

I should point out that my chest and back recover very quickly. My shoulders/arms take a bit longer, but ever since I stop running 50km+ per week, its fair to say I think my recovery is unusually quick. Having said that, until Omega I never trained my back properly, so they still lag (although they have improved dramtically), although my chest is good:

main focus of routine is legs/back, other body parts will be more maintenance. Back Routine based on T-nation and will only proceed for 4 weeks T-Nation.com | HSS-100: Back Specialization

As my squat technique has until recently always been wrong, I'm have sought help and had to lower weight. THe good thing is I'm 2 inches of ATG back squat, and literally ATG front squat. Hence, squat program will be newb squat program (based on 3x5 with higher rep range for hypertrophy not strength focus). I haven't been doing ATG squats on omega, so the practice I've had with them has been just warm up sets to perfect technique on omega leg days, and I'm pretty sure now my technique is excellent.

Note, as chest, arms, shoulders routine will be similar to oemga but abbreviated, I can't post it

Monday (leg/back width):
Back Squats, 3x10;
Weighted Pull Ups 4x6-8;
Straight Arm Pull Down 3x10-12
Rope Lat Pull Down 3x10-12
Seated Rope Rowing, torso bent forward 3x10-12
Straight Arm DB Row 1x100

Tuesday/Sat Chest, Shoulders, Arms

Weds: Legs, Pillars
Front Squat (3x10)
Power Shrugs 5x4-6
Heavy (non-cheat) shrugs: 3x8-10
Calf Machine Shrug: 3x10-12
Old-Time Standing Row: 3x8-10
Rack Pull: 1x100

Thursday, Sunday Rest

Friday: Leg, Back Thickness
Back Squats: 3x10
BB Rows: 5x4-6
Fat Man Pull Ups: 3xdeath
Chest Supported Incline Shrugs: 3x8-10
Spider Row: 3x21
Scapular Rotation: 3x100

After this, I'm going to consider either going back to omega or doing Layne Norton's split, with possible privoso of maintaining 3x10 3 time per week squatting is progression is still continuing.

Layne Norton's split is 1/2 power exercises, 1/2 hypertrophy style (more exercises, reps, shorter breaks).

His split is 5 days: Power Upper; Power Lower; Rest; Hypertrophy Chest, Arms; Hypertrophy Back, Shoulders; Hypertrophy Legs; Rest

(1) Bench, (maybe Dips), Shoulder Press, Rows, Rack Pulls, (maybe) Explosive Shrugs and Wide Pull Ups
(2) Wide stance Back Squat, GHR (negatives - not yet strong enough for positives), Sumo Deadlift, Calf Raises. It is possible I'd consider ditching Sumo Deadlift and replacing with Front Squat
(3) DB low incline bench, Cable flys (both from high and low starting position), DB incline raises (I can do this to target inner pec and not shoulders), Pec Dec Biscep Curls, Preacher Curls, Push Downs, French Press
(4) DB Row, Spider Row, Lat Pull Down, Straight Arm Pull Down, SM Shoulder Press, Lateral Raise, Rear Delt DB Raises, Shrugs
(5) Back Squat, Good Morning, Hamstring Curls; Glute Weighted donkey kicks; Front Squats, Hack Squats, Sissy Squat, Seated Calf Raises. I will add leg extensions and ditch sissy squat if our gym lives up to its promise of replacing current leg extension machine

DIET will be 3000cals, roughly 300P, 80-100F; 200-250C. Supps: glut, lecuine, whey, creatine, beta alanine.

On either routine, abs is somewhat improvisational (aim twice per week)

 

[SouthernLord]

In all honesty my program changes so much and so frequently, that I can't really write it down in a single post. I will provide some general ideas though.

Currently I'm focusing my efforts on hypertrophy, with emphasis on my arms. Also, I'm transitioning out of an intense power training phase so I'm trying to give my knees and lower back some rest that it deserves.


The "core" of my current program is based around this split.

A.
Flat DB bench
Bent over BB Row

B.
Standing overhead DB press
Weighted chins

2-3 warm up sets to 12, 2-3 working sets 8-12(failure). I alternate starting exercises every session. So one day I will row first, then bench. The next day I will bench first, then row.

Once I've completed these lifts, it's on to the auxiliary work which varies a great deal.

- I've been working on getting better at GHR's and have been doing 3x to failure every workout. I will continue with this until I can do 3x 10 quality reps. I usually get about 5-10 ok reps, but I can't seem to keep my glutes to stay activated enough to consider them good.

-I do 3 sets 8-12 reps(failure every set) of any one bicep and tricep isolation exercise. It could be BB curls(narrow grip), DB curls, Reverse Curls or hammer curls, or I may just jump on a machine. For tris, it's usually skullcrushers, cable extensions with rope, narow grip bench. These exercises are superset.

----
Since I'm hitting my arms pretty hard with the core exercises everyday, and adding isolation work in after, I will sometimes drop the arm isolation work and do some shoulder exercises. When I do this, I usually structure it this way:

-Side lying lateral raises
-Side lying external rotation
-Standing scapular plane raises
-Cuban Press

I usually do these exercises in a circuit 3x8-12

-One day out of the week, I will do some leg activity, before my core lifts. Usually it will happen on a chin/press day, but not always. Lately it has come in the flavor of:
Power cleans 3x 5
Snatch 2x 5

-All I'm really trying to do here is maintain, I'm using fairly light weight, about 65-70% 1RM.

Abdominal work- Since I'm not squatting or Dead lifting, I am doing some abdominal work at the end of my workout. Lately it has been decline situps, and standing olympic bar twists.


REST- I usually rest 1-3 minutes between my core lifts. 1 minute between sets of GHR. No rest between bi/tri isolation work, no rest during shoulder circuit, 30-90 seconds between cleans.


I'm leaving a ton of weight free work that I do on my rest days out. The exercises that I do here is actually the Magnificent Mobility DVD exercises. I do all the exercises, in order, bang them out in about 35 minutes. I am familiar with most of the exercises all ready, but I figured I might as well just dedicate a month or two to doing all these exercises without worrying about structuring it towards my needs. To get a good feel for what each exercise can offer me. I've already realized that Single Leg RDL's are going to be a focus in the future.

I really like the antagonist pairing of lifts on the vertical and horizontal plane. This just seems to work so well for me. My whole upper body routine is based on this.

Cressy and Robertson know their shiot. I really need to buy that DVD. My hips have been killing me lately and my glute activation is not so good. These two things I really need to work on before they become big problems. The single leg lifts I have added have really fired up my glutes though. Especially the reverse lunges. This is a good thing. I should probably consider adding single leg RDLs too. My balance has always sucked with these.

 

[desmond]

SLDL is a great exercise. Make sure you focus on form with these. They should be a controlled and smooth motion. I hate seeing people bouncing around with these.

I don't get much out of SLDL except eventually I can't do them. GHR in contrast tear the hamstrings up.

Is there any form tips for SLDL - I know its highly recommended but it has always felt pointless to me.

In contrast, good mornings hit my glutes real well but not my hamstrings.

 

[SouthernLord]

Your back is going to be JACKED!!!!

I am loving the power shrugs!!!!

Why not do the Back specialization program then follow it up with his Leg specialization program? Both are solid routines imo.

 

[SouthernLord]

I don't get much out of SLDL except eventually I can't do them. GHR in contrast tear the hamstrings up.

Is there any form tips for SLDL - I know its highly recommended but it has always felt pointless to me.

In contrast, good mornings hit my glutes real well but not my hamstrings.

I keep the bar in constant contact with my body and I try to keep my low back neutral/statically rounded. When the bar gets way out in front of my body I do not feel them as much.

 

[Jocques Straap]

It's a good DVD. I downloaded it from a torrent.

My flexibility and balance is so poor, that I have a hard time with single leg RDL's. That I'm hoping that these are the areas that I improve most in from doing this exercise.

The reverse lunge is a great exercise, and recently has become a favorite lunge variation of mine. All the benefit of a lunge, but without the shear stress on the knee. There are a couple reverse lunge variations in the MM dvd.


The only time I ever do SLDL is pre-deadlift. I use it as a warm up exercise, working on making sure my form is perfect, and I'm trying to increase my ROM. It provides a nice stretch on my hams. GHR's just tear my hams up!

 

[SouthernLord]

Neck Work!!!!

I have never really done any direct neck work. This is all about to change. I ordered a neck harness this week and I will be doing neck work every training session. I will most likely start with one set of 20-30 reps, but I would like to build up the volume. I'm getting the Spud Inc. harness.

 

[Jocques Straap]

Those neck harnesses are sweet. I have been meaning to get one, but haven't done it yet. Currently, I am using my arm as a way to do neck resistance work.

 

[desmond]

Your back is going to be JACKED!!!!

I am loving the power shrugs!!!!

Why not do the Back specialization program then follow it up with his Leg specialization program? Both are solid routines imo.

Did T-nation have a leg specialisation program too? Will have to search. Or do you have any you'd suggest. I would like this idea.

BTW, saw someone in the gym doing those neck exercises. It's not the look I want but would be useful if ur a wrestler/judo player I'd imagine, as well as if that's the look your going for.

 

[SouthernLord]

Did T-nation have a leg specialisation program too? Will have to search. Or do you have any you'd suggest. I would like this idea.

BTW, saw someone in the gym doing those neck exercises. It's not the look I want but would be useful if ur a wrestler/judo player I'd imagine, as well as if that's the look your going for.

T-Nation.com | Pillars of Strength

I have never done this program. It caught my eye when I originally read it and I know that the HSS-100 workout is by CT too. This routine will probably suck lol.

 

[SCREW]

MONDAY - Legs

Squat: 2 x 5
Straight Leg Deadlift: 2 x 8
Leg Curls: 2 x 8
Leg Extensions: 2 x 8
Calve Work

TUESDAY - Chest

Bench Press: 2 x 5
Incline DB Bench Press: 2 x 8
Close Grip Bench Press: 2 x 8

WEDNESDAY - OFF

THURSDAY - Back and Biceps

Deadlifts: 2 x 5
Barbell Row: 2 x 8
Chin-ups: 3 sets till failure
DB Curls: 2 x 8

FRIDAY - Legs

Squat: 2 x 5
Straight Leg Deadlift: 2 x 8
Jump Squat: 2 x 8
Leg Extensions: 2 x 8

SATURDAY - Shoulders and Triceps

Power Cleans into Push Pull: 2 x 5
Lateral Raises: 2 x 8
French Curls: 2 x 8
Dips: 3 sets till failure

SUNDAY - Off

all of the compound exercises i will go to 8 reps and then move up 5 lbs and start over with 5 reps

 

[desmond]

T-Nation.com | Pillars of Strength

I have never done this program. It caught my eye when I originally read it and I know that the HSS-100 workout is by CT too. This routine will probably suck lol.

May give a try. WE don't have standing leg curls though and the leg extension machine isn't great.

 

[PWR]

Moday- Chest
Bench ...2 warm up sets and 4 heavy sets
Incline Dumbells......4 heavy sets maybe 5
machine flys.......3 light weight 12 rep burn sets

Tuesday- Back / Bi's
Deadlifts...6 Sets
Close grib lat pull downs.....4 sets
Seated T bar Rows......4 sets
Barbell curls.....5 sets
seated hammer strength preacher curls....5 sets

Wednesday-OFF

Thursday-Shoulders / tri's
lots of stretching
Hammer Strength seated shoulder press.....2 warm up and 4 heavy sets
Nose busters......6 sets
Overhead seated dumbell extensions......4 sets
cable press downs......4 sets

Friday- Legs
Squats......2 warm up.....4-5 heavy sets
Seated calf raises....4 heavy sets

Saturday and Sunday---OFF

 

[sweed]

Neck Work!!!!

I have never really done any direct neck work. This is all about to change. I ordered a neck harness this week and I will be doing neck work every training session. I will most likely start with one set of 20-30 reps, but I would like to build up the volume. I'm getting the Spud Inc. harness.

I'm sorry, but if I ever saw someone doing these at the gym I would piss myself, lol
better leave it to home use. It's like Hannibal Lecter meets BDSM. lol

 

[EZ_E]

Sometimes I go in on the weekend and train in the AM. I always have the shittiest workouts too lol. I have found that I need 4-5 meals in me or my workouts really suffer.

I have some protein after cardio/b4 hitting the weights but I know what you mean. There are days when I'll go and do some cardio, go home, and train after a few meals. Guess that's the benefit of not being able to find a full time job!

 

[joe d]

i run this with all differend exorcises every wk for 2 months then i run d.c. for 2 months then a different routine similar to this for 2 months then i start all over again.

Monday: Chest/Biceps

Chest
• Dumbbell Presses: 4 Sets x 8 Reps
• Flat Bench Presses: 4 Sets x 8 Reps
• Flat Dumbbell Flyes: 3 Sets x 8 Reps
• Cable Crossovers: 2 Sets x 12 Reps

Biceps
• Barbell Curls: 3 Sets x 8 Reps
• Close EZ Bar Curls: 3 Sets x 8 Reps

Tuesday: Legs

• Leg Curls: 4 Sets x 10 Reps
• Leg Extensions: 4 Sets x 10 Reps
• Leg Presses: 4 Sets x 12 Reps
• Squats: 4 Sets x 12 Reps
• Stiff Legged Deadlifts: 4 Sets x 12 Reps

Wednesday: OFF

Thursday: Back/Calves

Back
• Barbell Shrugs: 3 Sets x 10 Reps
• High Pulls: 3 Sets x 10 Reps
• Rear Shrugs: 3 Sets x 10 Reps
• Reverse Barbell Rows: 3 Sets x 10 Reps
• T-Bar Rows: 3 Sets x 10 Reps
• Dumbbell Rows: 3 Sets x 10 Reps

Calves
• Standing Calf Raises: 4 Sets x 12 Reps
• Seated Calf Raises: 4 Sets x 12 Reps

Friday: OFF

Saturday: Shoulders/Triceps

Shoulders
• Machine Laterals: 3 Sets x 10 Reps
• Dumbbell Laterals: 3 Sets x 10 Reps
• Side Dumbbell Laterals: 3 Sets x 10 Reps

Triceps
• Dumbbell Presses: 3 Sets x 10 Reps
• Tricep Pressdowns: 3 Sets x 10 Reps
• Barbell Presses: 3 Sets x 10 Reps

Sunday: OFF

 

[the_alcatraz]

Great job on this thread guys.

 

[SouthernLord]

I love it. Everyone here brings their own unique training style. There is something to learn here from everyone.

 

[Big_BK]

day 1:
deads
shrugs
pull up variations
iso bicep work until my arms are dead

Day 2:
bench
decline bench machine
skull crushers
v bar push downs
sometimes another ISO tricep exercise if i have energy left

Day 3:
squats
leg press
leg extensions and curls
calves

day 4:
strongman event training

 

[the_alcatraz]

day 1:
deads
shrugs
pull up variations
iso bicep work until my arms are dead

Day 2:
bench
decline bench machine
skull crushers
v bar push downs
sometimes another ISO tricep exercise if i have energy left

Day 3:
squats
leg press
leg extensions and curls
calves

day 4:
strongman event training

what isolation exercises do you use for your bis and tris bro?

 

[SouthernLord]

day 1:
deads
shrugs
pull up variations
iso bicep work until my arms are dead

Day 2:
bench
decline bench machine
skull crushers
v bar push downs
sometimes another ISO tricep exercise if i have energy left

Day 3:
squats
leg press
leg extensions and curls
calves

day 4:
strongman event training

Nice!!!

What does an average day of event training look like?

 

[SaiBoT]

I have recently dropped the straps all together. Between all the rowing on A1 and the weighted chins and power shrugs on A2 my bis and forearms are taking a beating. I might add some direct bi work though as my work capacity increases.

I have never used straps until three weeks ago, I kinda like them, but I use Heavy Grippers to improve my grip strength though, I have sick long arms with a thin bone structure and even though my arms are almost 17 inches due to their length they still look not so good, specially the forearms It's a bit frustrating Feel much better now that I shared this shit.

 

[fortunatesun]

My current routine is something I modified from Kelly Baggett's Keep It Simple Stupid Program. It was written with beginners in mind, but I couldn't argue with keeping it simple:

Workout A

Deadlift - work up to 3 sets of 2
back off sets Almost half the time I use a snatch grip
for these.

Bench Press- I do these 'run the rack' because I like the
volume. So it's usually 1x5, 1x5, 2x4, 2x3, 2x2.
Then back down: 2x2, 2x3, 2x5, 1x7, 1x9

DB Flies- 5x10

Overhead Press- I use either military, Bradford, or snatch-grip
BTN. My shoulders are kind of touchy and mixing
it up seems to help.

Power Cleans- varies. Sometimes I combine overhead press with these.
alternate exercise- GMs: either 5x5 or 2-3x10

Abs- usually Needsize or standing backwards on the lat pulldown.


Workout B

Squat - work up to 3 sets of 2
a couple back off sets followed by pause squats @ 2x3

Incline Bench- 3x10

Push ups- different kinds

Pendlay Rows- 5x5
alternate exercise- pull ups. I'm not good at these
so I try to do a couple rest-pause sets afterwards.

Aforementioned ghetto GHRs- alternate exercises RDL or Dimmel DL

Abs- usually either Russian twists or Woodchoppers

I do bis and tris when I feel the need/not too tired

 

[SouthernLord]

My current routine is something I modified from Kelly Baggett's Keep It Simple Stupid Program. It was written with beginners in mind, but I couldn't argue with keeping it simple:

Workout A

Deadlift - work up to 3 sets of 2
back off sets Almost half the time I use a snatch grip
for these.

Bench Press- I do these 'run the rack' because I like the
volume. So it's usually 1x5, 1x5, 2x4, 2x3, 2x2.
Then back down: 2x2, 2x3, 2x5, 1x7, 1x9

DB Flies- 5x10

Overhead Press- I use either military, Bradford, or snatch-grip
BTN. My shoulders are kind of touchy and mixing
it up seems to help.

Power Cleans- varies. Sometimes I combine overhead press with these.
alternate exercise- GMs: either 5x5 or 2-3x10

Abs- usually Needsize or standing backwards on the lat pulldown.


Workout B

Squat - work up to 3 sets of 2
a couple back off sets followed by pause squats @ 2x3

Incline Bench- 3x10

Push ups- different kinds

Pendlay Rows- 5x5
alternate exercise- pull ups. I'm not good at these
so I try to do a couple rest-pause sets afterwards.

Aforementioned ghetto GHRs- alternate exercises RDL or Dimmel DL

Abs- usually either Russian twists or Woodchoppers

I do bis and tris when I feel the need/not too tired

Very Nice bro!

I really like this style of training. I bet you have a lot of fun in the weight room.

 

[Big_BK]

Nice!!!

What does an average day of event training look like?

5 events which take up about 3-4hrs. We pretty much always start with farmers walk and end with either stones or keg and do yoke, tire, power stairs, front carries, etc. Pretty much every strongman event.

As for the ISO work i do for bis i usually do seated preacher curls ill start with some heavy sets then drop the weight down and go slow and squeeze the shit outta my arms or use a dumbbell and do the same. Then i do a cable curl machine.

 

[ExtraMile]

Damn I wish ISO work made my biceps grow

 

[fortunatesun]

Very Nice bro!

I really like this style of training. I bet you have a lot of fun in the weight room.

I try. I'm not in it for the glory so keeping motivated fills out the picture.

 

[bobby716]

monday: chest
db flat bench 4 sets
db incline 4 sets
bb flat/incline 2 sets ea heavy
flat bench fly
dips

tuesday: back
deadlifts 4 sets
front pull downs 4 sets
back pull down 4 sets
variation pullups 50

wednesday: legs
squat 4 sets 25,20,10,5reps
leg curls 4 sets of 20
hamy curls 4 sets of 20
wall sqat on balance ball 60 seonds

thursday: bi/tri/forearms
straight bb curl 4 sets
iso curls 4 sets
hammer curls 4 sets
tri rope pushdowns 4 sets
skull crushers 4 sets
kickbacks 4 sets
2 forearm ex

friday: shoulders
db military press
lateral raises
side raisies
reverse pec deck
upright rows

 

[Nomak666]

heres mine:

MOnday chest
flat bench press with db's 6 sets 10,8,6,6,6,10
incline pec press 6 sets 10,5,5,5,5,10
incline cable flys 6 sets 12,10,8,8,8,10

tuesday legs
smith squats 6 sets 12,8,6,6,6,12
leg extensions 3 sets of 10-12
hamstring curls 3 sets of 10-12
standing claf raises 5 sets of 12
seated calf raises 5 sets of 15

wednesday back
wide grip chins 5 sets 10,10,8,8,8
bent over barbell row 6 sets 10,8,8,6,6,10
lat pulldown to the front 5 sets 10,8,8,8,10
low pulley row 5 sets 10,8,8,8,10


thursdays shoulders
seated lateral raise 6 sets 10,8,8,6,6,10
seated smith machine OHP 6 sets 10,5,5,5,5,10
upright row 6 sets 10,8,8,6,6,10

friday arms

biceps first
flat barbell curl 6 sets 10,8,6,6,6,10
incline db curl 6 sets 10,8,6,6,6,10
E-Z bar close-grip curl 6 sets 10,8,6,6,6,10

triceps right after biceps
straight bar pushdowns 6 sets 12,10,8,8,8,10
skull krushers 6 sets 6-10 reps
dips 5 sets of 8-10

 

[forcd]

my new workout is the 5x5 but changed a few things to suit an injury till it heals, doing great i'm quit happy with it.

workout day 1

Squats on a machine
benchpress
wide grip weighted chins
abs 3x10

workout day 2
squats
cable row or tbar row
incline press or shoulder press

workout day 3
squats
benchpress
wide grip weighted chins
3x8 barbell curls
3x8weighted dips

 

[SouthernLord]

my new workout is the 5x5 but changed a few things to suit an injury till it heals, doing great i'm quit happy with it.

workout day 1

Squats on a machine
benchpress
wide grip weighted chins
abs 3x10

workout day 2
squats
cable row or tbar row
incline press or shoulder press

workout day 3
squats
benchpress
wide grip weighted chins
3x8 barbell curls
3x8weighted dips

Injury?

Low Back?

I have been dealing with nagging low back pain for a while now. It comes and goes. I am usually stiff out of bed in the mornings and then as I get going it loosens ups. No pain so far in the gym. Knock on wood.

 

[the_alcatraz]

Damn I wish ISO work made my biceps grow

Free weight ISO for my biceps works great for me...I go very heavy

 

[forcd]

Injury?

Low Back?

I have been dealing with nagging low back pain for a while now. It comes and goes. I am usually stiff out of bed in the mornings and then as I get going it loosens ups. No pain so far in the gym. Knock on wood.

L4\L5 buldged disc.... did it at the gym bro, sitting dowm with dumbells ready to do chest press slipped down leg not even an inch a shoulda let it drop but i didnt and now back hurts all day every day...

 

[OneBreath]

I would say my next DC blast is 98% finalized. I'll start a week from today and here's what i currently have:

The Ax workouts are bicep/forearm/calf/hams/quads
The Bx workouts are chest/shoulder/tri/back width/back thickness

Workouts are 3 times per week on Sunday/Tuesday/Thursday.

So to read the above up then down, over, up then down. Like A1, B1, A2, B2, A3, B3. Then repeat for 6 weeks or 3 full cycles.

That brings me to mid Jan for a 2 week cruise and then this shit is going dark side!

 

[SouthernLord]

Nice exercise selection. I would personally do the upright rows, seated DB press and RDB exts at a higher rep range. At least try and keep those seated DB presses close to the top of that rep range. I would worry about injury on the last set of RP around the 11 rep range.

 

[OneBreath]

Nice exercise selection. I would personally do the upright rows, seated DB press and RDB exts at a higher rep range. At least try and keep those seated DB presses close to the top of that rep range. I would worry about injury on the last set of RP around the 11 rep range.

Yeah, i did 30 last time and would like to keep it at 20 this time. 11 is just there more or less by the convention i see. The way i see it so far, if i can get 20 reps on shoulders, then add only 5 or 10 lbs, i'm at least getting 15 the next time.

failure at 11 definitely worries me. I don't want to be anywhere near that with freeweights over my head!

 

[mwm5]

Roughly what i'm doing currently. I've cut it back to the 2 sets on a lot b/c of a lower back issue. It is finally getting better though.

Monday
Flat BB Bench 4-6 x 3
Incline DB 4-6 x 2
Weighted Dips 4-6 x 2
BB Curls 4-6 x 2
DB Curls 4-6 x 2
BB Cable Curls 6-8 x 1

Tuesday
Squat 4-6 x 3
Leg Press 4-6 x 2
SLDL 6-8 x 2
Standing Calf 6-8 x 2
Seated Calf 6-8 x 2
Abs

Thursday
Weighted wide grip Pull Ups 3xfailure
Pull Downs 4-6 x 3
Seated Rows 4-6 x 2
BB Rows 4-6 x 2
deads or rack pulls 4-6 x 2
Extensions 4-6 x 2
Close Grip 6-8 x 2
Press Downs 6-8 x 2

Friday
Smith Military 4-6 x 3
D.B. Military 4-6 x 2
Side Raises 6-8 x 2
Shrugs 6-8 x 2
Upright Rows 4-6 x 2
Abs

 

[SouthernLord]

I have been having some low back problems myself. Tight hip flexors + under active glutes = constant back ache. I am addressing this right now with with mobility exerises, stretching, and foam roller work.

 

[mwm5]

I have been having some low back problems myself. Tight hip flexors + under active glutes = constant back ache. I am addressing this right now with with mobility exerises, stretching, and foam roller work.

i started playing bball 2-3x a week again and it helped. i think i was just getting extremely tight. i'm not a flexible person by nature, i have to work at it.

 

[e6er]

Chest

1. 4x8 Flat DB
2. 4X8 Incline DB
3. 3x12 Cable Flyes (concentrating on neg)
4. 3x failure dips

Every two weeks I switch the order of the first 2 exercises. I also change the 3rd exercise to something else. Every 8 weeks I deload and run a high rep low weight routine.

=========================

Bi's and Tri's

1. Barbell curls

1x8
1x8
1x6
1x4 or failure

2. Preacher curls

1x8
1x8
1x6
1x4 or failure

3. Concentration Curl (low weight high reps)

1x12
1x12
1x10
1x10

By this time I can barely curl a 35lb DB.

4. Skull Crushers

1. 1x8
2. 1x8
3. 1x8
4. 1x6

CG Bench

1. 1x8
2. 1x8
3. 1x8


Cable Pushdowns using the CG rowing attachment. Really hits your tris differently.

1. 1x8
2. 1x8
3. 1x8

Reverse Cable curls across body (low weight high reps)

1. 1x12
2. 1x12
3. 1x10

=========================

Shoulder

1. DB press

4x8

2. Arnold Press

3x8

3. DB side raises

3x8

4. Upright rows

4x8

=========================

Back

1. DL or Rack Pulls

1x10
1x8
1x6
1x4
1x2

2. Wide Grip Lat pulldowns

4x8

3. Hammer Strength row

4x8

4. Reverse Cable cross (low weight high reps)

3x12

5. 1 set of wide grip pull-ups til failure

=========================

Legs

My leg routine sucks, have a partially torn MCL I never had surgery on and I don't hit legs hard at all.

Sitting Calf raises (onne leg at a time)

4x12

Standing Calf raises

4x12

Donkey Calf raises

4x12


Seated leg raises

3x12

Leg Press

4x8

Hack Squat

4x8

 

[SouthernLord]

My routine is changing as of this Friday. I am starting a percentage based three day a week program. It is actually the 5/3/1 as outlined by Jim Wendler in his 3 Days A Week book. It Is posted in my user messages if anyone is interested.

 

[SCREW]

im now on the madcow 5x5

 

[ExtraMile]

Got a new one now..
Monday -
Flat BB Bench 2x5
Incline DB Bench 2x8
Flat BB CGBP 2x8
Rope Pressdown 2x8
Hanging Leg Raise 3xfailure
-superset with-
Hangin Knee Raise 3xfailure
Decline Cable Crunch 3x12
Oblique Crunch on GHR 3x15

Tuesday-
Deadlift 2x5-6
Romanian Deadlift 2x8 (use 10rm)
Pendlay Row 2x8
Weighted Chins 2x8 (change grip everymonth)
Bent Over Lateral Raise 2x8 3 weeks using DB, 3 weeks using cables.

Friday:
Bradford Press 2x6
Front Raises 2x8
Lateral Raises 2x8
Dips 2x8
Overhead DB Extension 2x8
Decline Cable Crunch 3x12
Hanging Leg Raise 3xfailure
-superset-
Hangign Knee Raise 3xfailure
Oblique Crunch on GHR 3x15

Saturday-
Wide Stance Squats 2x5-6
Front Squat 2x8 (use 10rm, go below parallel)
Leg Curl 2x8
Preacher Curl 3x8