Intermediate/Advanced Routine

[64509chvl]

yeah? what was your weight increase like?


lol yeah goodbye 24/7 pump

chest:

39'' cold
40'' semi pump
41'' full pump



soon.jpg

For flat I started the over reach using 170 avg. 11 reps
After deload
185 10 reps
I've hit 12 once now but want to get it a couple in a row before bumpin it up.

Incline was weird...I could lift 20 more pounds after the deload for 10 reps but a week later I could only get the new weight for like 5 reps, lol! Don't know WTF happened...kept a 10 pound increase & rolled with it...incline is now at 145 for 10 reps.

[Spartan.Warrior]

Tweaked my right pec today flat benching, wasn't going all that heavy but just got a twinge and some slight pain. Finished working out about 2 hours ago and it's just a dull ache, not too bad but it's there.

What do you bros think I should do? Back tomorrow but concerned with pullups and chins so not sure if I should put chest and back on hold for a week or so till the chest rests a bit?

[wgbjeff]

chest overreach was a success


did 155x10 3 weeks in a row.


came back today and did 175x7

Going to stick with it until I hit 12 and bump it up to 180.

Awesome man! Would buy you a beer in real life

[ThatOneLurker]

Awesome man! Would buy you a beer in real life

fuark mirin


I'm convinced had I done more total reps it'd be 175x10 instead of 175x7 but I'm not mad at it

Just happy I made the jump lol

[MyNemisis]

One thing I've noticed about this program is how spot on the volume and intensity is. For example, after a D1, chest and triceps have some pretty hard DOMS. Doing D2 I'm thinking "No way am I going to be ready for another D1 in two days. On D3 I can still feel some tighness from D1, but it's a lot better. By the next day, my body is almost asking for it again.

[MK04]

This looks like a great workout plan Kelei.
I've never used a workout "plan" or anything of sort, so this will be the first I'll be trying out ~
I'll probably add or switch out a few exercises you've listed, but regardless, I'm thinking the main point of this program is to enhance one's endurance by resting very short between sets, and keeping reps at a moderate level.
Thanks again, and will update on this thread from time to time regarding my progress.

EDIT- I just finished the D1 routine. Lasted about an hour and 10 minutes..
Man, it was very exhausting, but better than what I had imagined.
I'm probably going to add in another exercise for shoulders on D4 and see how it goes, and I'll probably be working out my triceps at the end of my workout.
Anyways, I feel like this is really good Kelei, even though I've only tried it once.
Hope I last.. And see some results

[cccph]

I have a question for you guys, especially Kelei. I think my arms a lacking so much, would an overreach in Biceps and Triceps be to much? - Should i do just one overreach of each muscle seperate? Thx ;-)

[roberto487]

Do you guys keep the rep range, per set, for calves between 2-4? In the past I have been kind of cheating in these two excercises to save time. I have been doing 8 reps for Standing calf and 10 reps for seated calf during the rest/pause. Today, I started my calves overreach exercises and wanted to make sure I was doing them by the book, but still I could not get tired enough to only get 2-4 reps. I cut down my rest time to 10 seconds and did the sets at a moderate speed, but still was able to pump out 10 reps for seated and 6 reps for standing. Although, I was feeling a good burn when using 10 seconds. The first set, I do it to failure, 15 for standing and 20 for seated. How do you guys do these reps?

Another question, I know that when doing an overreach you do the overreach exercises first before the other regular exercises, does this still holds true for calves on leg days? Or should I do them at their normal line up on leg days?