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Old 01-02-2008, 09:12 PM   #1 (permalink)
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New routine!
OK so having been very rightly bitch-slapped by various members here who know their stuff over my old routine, it is now thus:

All sessions have a light warmup of a couple of sets and stretching.

Monday
Squats 5x5
SLDL 3x8
DB lunges 2x8

Wednesday
Flat bench 5x5
Incline DB press 5x5 or 3x8
Skullcrushers/CGBP (giant) 2x6/6
Pushdowns 2x8
Dips 2x failure

Thursday
Deads 5x5
Seated row 5x6-8
Pulldowns 5x6-8
DB curls 2x8
Hammer curls 2x8
Preacher 2x8 or occasionally 21's

Weekend
Shoulder press 4x8
Side laterals 4x8
Shrugs 4x8

Sometimes in a week shoulders are done on Monday after legs, shoulder press only for 6x8.

Feel free to criticise - I'm particularly interested in what Tall, Porky, Con, AH and Bully have to say.

Cheers! :love:
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Old 01-02-2008, 09:19 PM   #2 (permalink)
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Re: New routine!
Im flattered you want my opinion mate.

Its not too bad as 4 day splits go. Im really not a fan of training that often tho ;)

I would be inclined to drop some of the arm work mate, and probably move shoulders into wednesdays workout tbh. But thats just me.

p.s you should be shot for performing 21's, they are strictly for homosexuals
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Old 01-02-2008, 09:25 PM   #3 (permalink)
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Re: New routine!
I tend to have every other weekend off... don't want to cut down too much on arm work, especially tris, as I find that they tend to give out on me first on chest exercises.
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Old 01-02-2008, 09:27 PM   #4 (permalink)
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Re: New routine!
i think 6 sets on biceps is abit much but thats just my opinion and ye 21's are for gays lol
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Old 01-02-2008, 09:27 PM   #5 (permalink)
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Re: New routine!
Quote:
Originally Posted by dmcc View Post
I tend to have every other weekend off... don't want to cut down too much on arm work, especially tris, as I find that they tend to give out on me first on chest exercises.
Indeed,

Tri's are one of the most important muscles while benching, but they are still a small muscle group, so just be careful to not go OTT mate ;)
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Old 01-02-2008, 09:36 PM   #6 (permalink)
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Re: New routine!
Quote:
Originally Posted by dmcc View Post
OK so having been very rightly bitch-slapped by various members here who know their stuff over my old routine, it is now thus:

All sessions have a light warmup of a couple of sets and stretching.

Monday
Squats 5x5
SLDL 3x8
DB lunges 2x8

Perfect

Wednesday
Flat bench 5x5
Incline DB press 5x5 or 3x8
Dips 2x failure
Skullcrushers or CGBP 2x6/6

Drop a bit of the volume here

Thursday
Deads 5x5
Chins (Palms Facing) or Lat Pulldowns (5x5 or 3x8-12)
Seated row 5x6-8

Bit of a switch around here - 3 heavy exercises for back and I'm normally trying to avoid being sick... So no Bicep exercises here unless you are having a light day for reps.

Weekend
Shoulder press 4x8
Side laterals 4x8
Shrugs 4x8
DB Preacher Curl (failure) or Incline Hammer Curl (Failure)

As you want that 4th day - seems a shame to just do shoulders. Moved a direct Bi exercise here. You could do one set of rope pulldowns if you like.

Sometimes in a week shoulders are done on Monday after legs, shoulder press only for 6x8.

Feel free to criticise - I'm particularly interested in what Tall, Porky, Con, AH and Bully have to say.

Cheers! :love:
Good job on the initial draft bud. I know you want a 4th day and are adamant you want to stick to that so moved some bits around to allow for that.

Volume is great - but I know can't go that heavy and recover quickly for the next exercise.

So heavy for fewer compounds is the way I'd do it.
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Old 01-02-2008, 09:52 PM   #7 (permalink)
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Re: New routine!
Benching will help your tri's anyway. Add some skully's (heh, that rhymes with Bully's...tee hee) after bencing & jobs a goodun'.
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Old 01-02-2008, 10:00 PM   #8 (permalink)
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Re: New routine!
ATM I'm doing skulls and see no reason to swap them out, Chris - noted.
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Old 02-02-2008, 08:49 PM   #9 (permalink)
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Re: New routine!
:bump: for more comments.
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Old 02-02-2008, 10:12 PM   #10 (permalink)
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Re: New routine!
Initially at 1st glance im seeing a lot of work for the back, if your doing 5 x 5 on deads then you should be very exhausted afterwards, IMO, id do deads 5 x 5 then do 3 sets of chin-ups to failure....no excuses, get em done - followed by 2 exercises for arms of 3 sets each.

The deads will really hit a massive proportion of your back, which includes the rhomboids which make up a large part themselves, chins will work the side of the back/lats so to speak. Id aim to add a 1.25kg plate every week each side (deadlifts) and concentrate on getting those compounds big and heavy.
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Old 02-02-2008, 10:29 PM   #11 (permalink)
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Re: New routine!
Jimmy, I don't go as heavy as I probably could on dead - this week I did 102.5 incl the oly bar, no straps - as I have a history of lower back problems. However, I have noticed that since I started deadlifting, starting at half that weight about a year ago, my back is much healthier!
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Old 02-02-2008, 10:38 PM   #12 (permalink)
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Re: New routine!
Quote:
Originally Posted by dmcc View Post
Jimmy, I don't go as heavy as I probably could on dead - this week I did 102.5 incl the oly bar, no straps - as I have a history of lower back problems. However, I have noticed that since I started deadlifting, starting at half that weight about a year ago, my back is much healthier!

I was actually going to bring that up until you mentioned it at the end mate. A bit of mind muscle connection is needed IMO to avoid bring the lower back too much into it.

I pull from the traps and just act as though my arms are merely for connecting the bar onto the lift, I then bring the lats and mid back into play before pulling the shoulders back and feeling it in the lower back.

I also of course push from the quads at first, then its transferred onto the hams all while its pulling like crazy on the trap area.
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Old 03-02-2008, 12:19 PM   #13 (permalink)
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Re: New routine!
TH&S like what you have done with the routine but hey guys whats wrong with 21's?????????? (bully dont answer as i know your opinion lol :love

i think that 21's can be a good exercise for your bi's () but of course every1 is different in terms of what exercises they like, and really i think the best exercise to do is the one's that you can do with the strictest form and keeping a full R.O.M apart from compounds of course which are always the daddy of exercises!
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Old 03-02-2008, 12:54 PM   #14 (permalink)
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Re: New routine!
Quote:
Originally Posted by dmcc View Post
OK so having been very rightly bitch-slapped by various members here who know their stuff over my old routine, it is now thus:

All sessions have a light warmup of a couple of sets and stretching.

Monday
Squats 5x5
SLDL 3x8
DB lunges 2x8

Wednesday
Flat bench 5x5
Incline DB press 5x5 or 3x8
Skullcrushers/CGBP (giant) 2x6/6
Pushdowns 2x8
Dips 2x failure

Thursday
Deads 5x5
Seated row 5x6-8
Pulldowns 5x6-8
DB curls 2x8
Hammer curls 2x8
Preacher 2x8 or occasionally 21's

Weekend
Shoulder press 4x8
Side laterals 4x8
Shrugs 4x8

Sometimes in a week shoulders are done on Monday after legs, shoulder press only for 6x8.

Feel free to criticise - I'm particularly interested in what Tall, Porky, Con, AH and Bully have to say.

Cheers! :love:
Routine don't look too bad mate. I'm at work today and just about to train someone so will give me tuppance on me lunch break
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Old 11-02-2008, 09:13 PM   #15 (permalink)
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Re: New routine!
Just a quick update on some lifts: the first figure is the weight I was lifting w/c 21 January, the second is the weight at the last workout.

Squat: 90/105
SLDL: 60/67.5
Bench: 80/90 (going for 95 this week)
Deadlift: 95/110 (115 this week)

Go me. :lift: Some of these weights still feel a little light, so I'm looking forward to upping them soon (though in the flat bench I tend to get a bit wobbly at the end of the 4th and 5th sets). I'm not exactly going to win any PL competitions, but I'm feeling good about those numbers.
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