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11-21-2012, 07:24 PM #31
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11-21-2012, 07:55 PM #32
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11-21-2012, 08:23 PM #33
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11-21-2012, 08:27 PM #34
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11-21-2012, 08:31 PM #35
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11-21-2012, 08:33 PM #36
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11-21-2012, 08:46 PM #37
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11-21-2012, 09:13 PM #38
looks like my routine.
Disregard bodyweight, acquire aesthetics.
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Current / Goal (one year or less)
DL: 180KG / 180KG @ 80.0kg 1/9/2013
SQUAT: 140KG / 140KG @ 79kg 24/8/2013
BENCH: 80KG / 100KG @72.4kg
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11-21-2012, 09:53 PM #39
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11-21-2012, 10:17 PM #40
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11-21-2012, 10:40 PM #41
Relatively generic but sensible and well thought out routine. Gjdm
Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
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11-22-2012, 02:56 AM #42
Just got a question in terms of progression and your routine..
Etc if we look at compound lifts like BB bench its target as 3x5. So first I pick a weight that I know I can lift for 3x5 then I slowly build 5lbs on each session. And if I hit a wall for more than 4 sessions/2 weeks and I can't add those 5lbs and Im stuck at the same lbs/kgs and reps I take a deload and reset the weight with 10-15% or something like that and build back up? I know this will work best for compound lifts.
What about the more iso work that is target as 3x10-12. It the same as described above? Just that it will take longer to progress on iso movements than compunds?i rep back!
Bodybuilding log: http://forum.bodybuilding.com/showthread.php?t=155640293
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11-22-2012, 03:12 AM #43
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11-22-2012, 04:19 AM #44
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11-22-2012, 08:34 AM #45
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11-22-2012, 08:50 AM #46
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,464
- Rep Power: 44731
Yes in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.
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I've always done shrugs on push day since the beginning but you move it over.
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Reduce the volume if you want to cut. Ex: do only one row, remove the optional stuff.Misc Cologne Crew
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11-22-2012, 09:45 AM #47
IMO this is my favorite split to run personally.
Fundamentally, our routines are fairly close. I usually like to add DL, replace the leg press with a single leg movement, and add some Glute ham raises among a few other small changes.
Repped for a good routine.
EDIT:
On the dreaded spread...Drop by my training log and follow my journey
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11-22-2012, 10:50 AM #48
So lets say I run spider's routine because it has deads, and I'm pretty big on deads, can it still be used for size, what kinda rep ranges should I use since I love strength just as much, and would I run it like Monday/Wednesday/Friday?
Best lifts: 165kg Squat / 142kg Bench / 220kg Deadlift / @ 83kg Weight Class
Current BW: 176.9
Goal BW: Around 166-168
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11-22-2012, 10:55 AM #49
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11-22-2012, 11:22 AM #50
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11-22-2012, 12:01 PM #51
- Join Date: Aug 2012
- Location: Co Wicklow, Leinster, Ireland
- Age: 27
- Posts: 2,190
- Rep Power: 3701
I was going to to lyle mcdonald's GBR but this routine looks great, everything i love.. can i still see optimal growth without the deadlift? i know im a noob but ive always been preached that deadlift is a necessity, which is why i was confused when i saw lyle doesn't include it in his routine either ( although he suggests you can add once a week if you like ).
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11-22-2012, 12:34 PM #52
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
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It's pretty good.
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11-22-2012, 01:00 PM #53
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11-22-2012, 06:56 PM #54
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11-22-2012, 07:35 PM #55
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11-22-2012, 07:37 PM #56
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11-22-2012, 08:13 PM #57
- Join Date: Sep 2009
- Location: Toronto, Ontario, Canada
- Posts: 12,464
- Rep Power: 44731
Yes, and for this reason I listed it as an intermediate routine.
5lbs/week in compounds. For isolations. Once I am able to do 3 sets of 10 at a weight, I move up. The next workout you may only be able to do 8, but gradually build.
--My apologies for the delayed responses, doing a pre-lab :/Misc Cologne Crew
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11-22-2012, 10:38 PM #58
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11-23-2012, 05:57 AM #59
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11-23-2012, 05:58 AM #60
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