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11-02-2016, 09:54 AM #61
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11-02-2016, 03:12 PM #62
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11-03-2016, 10:08 AM #63
Honestly, I'm trying to progress steadily but not systematically. Which means even though I complete 4 sets of 8 squats at 215 pounds with proper form, I don't want to move up before I complete my last rep or two more easily. The last reps are the best indicator to me about when I'm ready to move up.
Was at 205 pounds for 3 trainings, have been at 215 pounds for 2 trainings, plan to be for another one. So maybe 3 trainings before getting a progression.
I was very conservative for my deadlift and started at 225 pounds. I've added 10 pounds every week and now am at 245 pounds and complete my sets without much trouble.
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11-03-2016, 12:53 PM #64
Been running this routine post-sickness (bed rest) and making fantastic progress.
Here is one suggestion for those who like both RDLs and conventional deadlifts:
-- Just alternate between the two. Do 2 x 6 on conventional deadlifts one day, and then 3 x 10 the next for RDLs. I have found this has really been nice with all the squatting for deadlift progress, as well as managing the systematic fatigue that accumulates from doing heavy pulls from the floor.
-- Another way I may do to increase pulling from the floor frequency is doing a top set of 4-6 on deadlifts, then do 2 sets of 10 back off sets for RDLs after.
-- You may find you need to do annex the leg press on this day all together, especially after training for a while and advancing in strength.
**Viking, I realize this is "not your routine" to a tee, but I am giving individuals a chance to maintain the structure of the routine, while modifying deadlifts/hinges to ensure fatigue management and enjoyment.**Been playing with shafts and balls since '75.
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11-05-2016, 11:06 AM #65
I'm going to start with the 5day split with a friend of mine during our workbreak (we have a 3h break in the afternoon, which is an amazing moment to work out together ^^) ... Always more fun to workout with a buddy then alone =)
I do have a few questions about some exercises.
Upper day:
Military presses --> DB or BB?
At the moment in 3 sets i can do 24 pullups ... Do i keep doing them until i hit 30 (then add weight) or do I do the Wide grip pulldowns for a while until i can do the 30 pullups? (Also, I might be doing pullups wrong I think? I feel it waay more in my chest then my back)
Lower day:
Hack squats -> The gym I go to only has the regular(?) leg press machine. Is it a good sub?
Lying leg curls -> The gym I go to doesn't have this machine. I see a bit later (in leg day) that you put a "normal" leg curl. Is there a reason why you put both in or can I do the "normal" (seated) leg curl on both days?
Abs -> any exercise or abdo crunches?
Push day:
Military press -> DB or BB? (Or alternate between DB/BB with upper day?)
Not a lot of Ab work, is that for a specific reason or?
And finally :-) What about the rest periods between sets/exercises? (Or am I overthinking it?) <- found the answer, since it was asked before ... " 2-4 minutes for compound exercises, 1-2 minutes isolation exercises. "
Another question popped up tho =)
If you say 4 sets, 32 reps. I understand you do 32 reps in total over the 4 sets ... So every set you go to the max amount you can do with proper form, take some rest and do the 4 sets like this? If above 32 sets, up weight ... 32reps or lower = keep the weight?
Edit:
I'ld love an answer on these 2 questions, if that possible. I don't know if you missed this or just ignored it :-)
Last edited by Pudu; 11-05-2016 at 02:44 PM. Reason: Another question :D :/
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11-05-2016, 01:18 PM #66
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Hey Viking, would it be okay for someone who wanted to use the triangle attachment for day 1 upper for the one arm cable row/db row to just do standard 2 arm cable rows?
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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11-06-2016, 12:58 AM #67
I have a question. Taking the bench press for example, I need to do 32 reps in 4 sets. Let's say I do 12, 9, 7, 4. After the first set, do I add more weight so that I can fail in the 9 rep range for the next set? Or do I just keep the same weight for all my sets and increase it only when I can complete 32 reps with a fixed amount of weight?
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11-06-2016, 06:02 AM #68
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
As for the other guys questions, if you just have weekdays free, why not just run the upper/lower?
As for minimum reps... who cares, just do the set to however many you can with good form. You either meet the 32 total or you don't.
If that's 1 on the last set you might need to up your conditioning.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-06-2016, 08:15 AM #69
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11-07-2016, 08:15 AM #70
I'm getting tired of doing fierce 5 and might start the fullbody routine next week, just got two questions
- On day 1, my gym doesn't have a seated leg curl machine, what can I sub it with?
- Can I sub leg press with hack or front squats? I do mostly low bar and would like to hit the quads a little more
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11-09-2016, 08:55 PM #71
Hey Viking or whoever can answer me this because I am a bit confused
So I split it to A Friday B- Sunday - C Tuesday ( THE FBW Routine )
now the problem is I did A and then I did B on sunday but I missed Tuedsday workout so I did that today on Wedensday...
What do I do in my next routine which is on friday becuase I missed one day ..
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11-10-2016, 10:26 AM #72
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Fair enough. I have been off the wagon for the last 3 weeks from school and being sick and know I have lost some strength. I was doing F5 Upper/lower, but might try out one of your fully body routines to get my strength back to what it was, then do the upper/lower. Sound like a good plan? Or best to just go back to what I was doing and itll all come back soon enough?
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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11-10-2016, 10:53 AM #73
Any kind of leg curl will do... seated leg curls are the most commonly available.
You don't get much more quad focused than the leg press, except leg extentions, but you could do hack squats instead. Would stay away from front squats though...
You start over with the first workout, and then you make sure, you can get to the gym 3 day a week.
3 weeks is nothing... just start whatever routine, you're interested in. Your strength will bounce back rapidly...
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11-10-2016, 12:36 PM #74
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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11-10-2016, 03:32 PM #75
Hey Viking. I have been running your Gladiator program for 6 weeks now. Just saw this program, so I think I am going to change it up and give this one a shot.
I've made some decent gains with most exercises with the Gladiator routine, but have a few things I just can't seem to progress on (chest and arms mainly). Since these exercises (bench, incline DB press, curls, skullcrushers, etc) are in the Bare Bones routine, I'm sure I will be in the same boat. I know my form is down (I have had people check it), so I don't think that's my issue. Any advice before I start this one, like should I take a week off or something?
Also, I'm trying to decide whether the upper/lower split or U/L/P/P/L makes the most sense for my schedule. I typically only workout Mon-Fri. If I don't intend to take off that rest day on the third day, I guess the U/L is the obvious choice, right? I can add some cardio in on Wednesdays. Or, would it be okay to do U/L/P/P/L/off/off?
Thanks again for putting these routines together and all the answers.
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11-10-2016, 04:19 PM #76
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11-10-2016, 04:52 PM #77
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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11-13-2016, 12:53 PM #78
Hey Viking I have two questions
1) I adjusted the program a bit tell me if there is any issue with these additions A) I changed Bench Press to 3x5 instead of many reps since many reps dont do well to my shoulders and I changed Barbell Curl/Skullcrushers - 3 supersets - 30 reps each to Hammer Curls 3x8 and 3x8 Dumbell Preacher Curl is this adjustment fine?
2) I dont really like Over Bent Row and I am thinking about changing it to Pull Ups, does it work on the same muscles and does the same job or I should stick to Over Bent Row ?
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11-13-2016, 01:01 PM #79
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
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11-13-2016, 04:09 PM #80
Okay and regarding Bench Press my form is very good the only issue is, when I reach the fourth-fifth rep of the bench my shoulder blades go normal so all the pressure comes to my shoulders I cant maintain my shoulder blades tight for the whole 5+ reps .. I maintain it okay during the first 5
- And what is the problem with the progression if I still go up like 2.5 extra kilos every week?
-- And for Bicep I still want Hammer Curl and I dont like Skull Crashers what should I replace it
with ?
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11-13-2016, 04:24 PM #81
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52549
^^ like I said will see what Viking says.. maybe changing the rep scheme for one exercise will be fine, I think it's avoiding the issue though.
I doubt your form is 'very good' if you can't maintain tightness after 4-5 reps, no offence intended by this,
but if your form was very could your shoulders wouldn't lose tightness over reps, sounds like the problem is somewhere in your setup to me.
Take a video of a 6,7,8 rep set and stick it on the exercise section, better people than me will help improve your form. Nothing to lose.
Tricep pressdowns5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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11-15-2016, 11:49 AM #82
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11-15-2016, 10:26 PM #83
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Started the upper/lower today. Thoroughly enjoyed it. I still had a little bit of a pump even 4 hours after doing it and usually I don't care much about a pump. Did Upper day 1 today, and lower tomorrow, Off Thursday then Friday and Saturday to fit it all in.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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11-16-2016, 08:08 AM #84
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11-16-2016, 02:23 PM #85
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11-16-2016, 08:04 PM #86
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
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11-20-2016, 01:44 AM #87
So can my do reps like this :
Back Squat - 4 sets - 32 reps (4x8)
Seated DB Press/Military Press - 2 sets - 20 reps (2x10)
Lateral Raises/Barbell Shrugs - 3 supersets - 30 reps each (3x10 lateral raises and 3x10barbell shrugs in superset)
etc...
Or should i start with more reps and goes down?
Sorry for my English!
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11-20-2016, 08:53 PM #88
Doing the Upper/Lower split and so far I've made great progress.
How long is the Upper/Lower version designed to last before advancing to the Upper/Lower/P/P/L becomes necessary? I mean in terms of strength standards should a person be able to make it to the "advanced" level relative to his body weight, besides the usual "until you stall" guideline?"Peace has cost you your strength. Victory has defeated you." —Bane
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11-23-2016, 12:50 PM #89
- Join Date: Jan 2015
- Location: Pullman, Washington, United States
- Age: 31
- Posts: 1,789
- Rep Power: 6256
Hey viking based on your experience, what have you found to help develop the upper half of the chest? My lower half is pretty good, but the upper near the collar bone is next to nothing. I probably shouldn't be worrying about it being only like 2 years into lifting though.
Current Program: 5-3-1
e1RMs:
D: 295 S: 275 B: 250 Press: 115
Burst/Wedge fracture L1 May 3, 2013 - no surgery
Medial and Lateral Collateral Ligament tears right elbow March 2014
- All Non-lifting related injuries -
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11-23-2016, 01:16 PM #90
If you're new to lifting weights, start with a weight where you can hit the rep goal fairly easy.
I never use strength standards to determine that, as people are wildly different in that aspect. But I do however see a trend for when gains in muscle size grinds to a crawl, which is after 14-16 weeks in most cases. Then you have to either take a few weeks completely off to desentitize your muscles or increase the training volume.
Low Incline Bench Press as the main pressing exercise, instead of flat bench, with incline reverse grip db press and some kind of isolation exercise (incline flies or cable crossovers) as accessory work.
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