Sarge needs to figure out a new Training "split" to Diet on with a Fawked Back

[*Bunny*]

Bumping this to new page... slight revisions in there as well


Accepting suggestions and new ideas, if you see something that may work differently... like switching a lift to a different day, ect.

Pec dec is post. delts., like rev DB flyes. Maybe group all delts on day 1, day 3 looks heavy with all that back.

 

[SgtSlaughter]

Particularly if your back doesn't let you do fronts and given that your primary goal is to get lean, you could drop the leg volume a bit (say, two days per week) and throw in a day of pretty high intensity sprint work.

it's ok bro. Front squats i haven't done in a long time, i will give them a whirl .. lightly obviously... I think they may work because I won't get that slight lean forward in the hole that makes my back scream like back squatting.

I LIKE THAT! 2 days a week would be a good change and i was planning on doing HIIT... Thanks for saving me from destroying myself on that day, lol... day 2 shall be HIIT Sprints...

**GOING TO EDIT THE LIFTING SCHEME ON THIS PAGE**

 

[wakefib]

Particularly if your back doesn't let you do fronts and given that your primary goal is to get lean, you could drop the leg volume a bit (say, two days per week) and throw in a day of pretty high intensity sprint work.

yes, sprints seem to loosen up my back. keep the core tight while you run.

 

[SgtSlaughter]

Pec dec is post. delts., like rev DB flyes. Maybe group all delts on day 1, day 3 looks heavy with all that back.

yes, great call on the reverse pec deck and all the delt stuff!! too much on that day!

**moving stuff around**

 

[Cynical Simian]

yes, great call on the reverse pec deck and all the delt stuff!!

bb.com called. They want their thread back.

 

[SgtSlaughter]

bb.com called. They want their thread back.

Don't hate... appreciate

 

[BiggT]

Sarge, a back injury is no reason to think you can't progress with anything....

What you could do is work the hell out of the bench.....you can do something like this.....

Monday: Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)
Dips (HEAVY)
Something for triceps (assorted fluff)

Tuesday: Chest-supported row
Some other type of row (Hammer row??)
Chins
Biceps gallore

Wednesday: Off

Thursday: Light Bench
Overhead work (whatever your back will allow)
Incline Dumbells
Seated D-Bell powercleans (not an explosive lift, more of a combo shrug/ rotator cuff move)
Assorted shoulder fluff

Friday: Whatever leg work you can handle.....step-ups aren't gay, and lunges aren't gay either....dumbell lunges aren't gay either.......leg presses are GAYER than a $3 bill as well as dangerous, despite their reputation as being 'safe'.....people say they're safe because it is an easy excuse why they do them instead of squats, but they are about the worst thing for your back in the entire gym.

Like Bunny said....either do cardio on off-days or in the AM (I prefer the AM).....or you can just bag it, this isn't the end of the world.....get a huge bench, work the upper back/traps however you can so it is thick, and your low-back will mend in time....Seated GMs are great for rehab btw, try them out.....but I say keep cramming in the calories and go for a 3 plate bench (which I feel is more than do-able for you in the next several months)

 

[FFQuads]

Sarge, a back injury is no reason to think you can't progress with anything....

What you could do is work the hell out of the bench.....you can do something like this.....

Monday: Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)
Dips (HEAVY)
Something for triceps (assorted fluff)

Tuesday: Chest-supported row
Some other type of row (Hammer row??)
Chins
Biceps gallore

Wednesday: Off

Thursday: Light Bench
Overhead work (whatever your back will allow)
Incline Dumbells
Seated D-Bell powercleans (not an explosive lift, more of a combo shrug/ rotator cuff move)
Assorted shoulder fluff

Friday: Whatever leg work you can handle.....step-ups aren't gay, and lunges aren't gay either....dumbell lunges aren't gay either.......leg presses are GAYER than a $3 bill as well as dangerous, despite their reputation as being 'safe'.....people say they're safe because it is an easy excuse why they do them instead of squats, but they are about the worst thing for your back in the entire gym.

Like Bunny said....either do cardio on off-days or in the AM (I prefer the AM).....or you can just bag it, this isn't the end of the world.....get a huge bench, work the upper back/traps however you can so it is thick, and your low-back will mend in time....Seated GMs are great for rehab btw, try them out.....but I say keep cramming in the calories and go for a 3 plate bench (which I feel is more than do-able for you in the next several months)

This looks like a great workout Sarge! Just do some sprint work for the legs and really work that upper body. It's funny that he adds that leg press are dangerous because that's how I tore my leg up last time......good info!!

 

[SgtSlaughter]

Sarge, a back injury is no reason to think you can't progress with anything....
What you could do is work the hell out of the bench.....you can do something like this.....
Monday:
Flat Bench (one week 5x5, the next week to 1x3, the next to a heavy single)
Dips (HEAVY)
Something for triceps (assorted fluff)

Tuesday:
Chest-supported row (T-Bar Row)
Hammer row (2 Options - High Pull & Low Pull)
Chins
Biceps gallore

Wednesday:
Off

Thursday:
Light Bench
Overhead work (whatever your back will allow)
Incline Dumbells
Seated D-Bell powercleans (not an explosive lift, more of a combo shrug/ rotator cuff move)
Assorted shoulder fluff

Friday: Whatever leg work you can handle.....step-ups aren't gay, and lunges aren't gay either....dumbell lunges aren't gay either.......leg presses are GAYER than a $3 bill as well as dangerous, despite their reputation as being 'safe'.....people say they're safe because it is an easy excuse why they do them instead of squats, but they are about the worst thing for your back in the entire gym.
Like Bunny said....either do cardio on off-days or in the AM (I prefer the AM).....or you can just bag it, this isn't the end of the world.....get a huge bench, work the upper back/traps however you can so it is thick, and your low-back will mend in time....Seated GMs are great for rehab btw, try them out.....but I say keep cramming in the calories and go for a 3 plate bench (which I feel is more than do-able for you in the next several months)

@ "GAYER than a $3 bill" Yeah, i'm hoping front squating goes well when I give that a go again.

Ok... the dip "contraption" at the gym i'm currently at SUCKS the big one. Last time i used it ... my hands kept slipping and I suck at them... i agree it's a great movement and I need to get better at it so long as I don't bust out a flying leg kick and beat the shit out of the "thing" i despise so much there. This time i'm armed with chalk too... so I'll give it a shot again.

The dip station at my old gym, i loved... same as the one in Tweakles video... splayed out bars, no goofy black handles on them, all metal.

I need a 3 day routine... will have to throw the friday legs somewhere amoungst the rest.

i really love the idea of the bench progression, and progression period still... just being aware of my back (it reminds me anyway, i just need to not ignore it) and I'm cutting for a bit.... I'll definetly do that as long as I can use dumbells somewhere in there for bench (incline as you said). No clue how the 1 rep max will work/be set up... but we'll worry about that then.

Seated GM's nice... i'll try them standing too, just did "Air" GM's felt fine ... sweeet.

I like you template it's not as complicated as mine, lol. And it stresses the important lifts.

Chins: Over/Over is the hardest... should I just start with that and get good at it... or go more "nuetral" grip so I can rep them out easier?

Most important... where to put the Leg Session if i'm not able to make the 4th day happen?

Should I push the Rowing... or just see what happens with a 4x6 or 5x5 over a few weeks and just increase as needed?

3 plate bench?! Wow... thanks man, lol. Let me get to 2 plates first

 

[BiggT]

Sarge I'd push the supported row hard with 5x5, then do the hammer rows (there has to be enough hammer strength equipment to choose from) for 4 or 5 x8....chins, whatever you like, man.....3 sets to failure.

You can even do the leg stuff on a Sat...or on one of the mornings.....don't think of it as training, but rehab.....do whatever you can without whatever weight you can, try the GMs, try some type of ab work, do calves, the important thing is NOT to aggrevate the injury, if your upper body gets stronger as you heal and nothing gets hurt worse, then that is all you can hope for, and is pretty damn good if you ask me.

Quick question......and I am not ragging on you or giving you a hard time.......why do you want to cut right now?? The way I see it, you're not fat, you were getting stronger and stronger and building more and more muscle. You live in the northeast and the cold weather is upon us. At your height and with your frame, you have so much more untapped potential.....A major cut will set you back......now if you can top my reasons not to cut with your reasons to cut, I'll shut up, lol.