Hey Davis, If i understand correctly from the OP, if i do workout A on monday, then for workout A on friday i add 1 rep per set for each 5 rep exercise and 2 reps per set for each 8-12 rep exercise?, or does this only apply to certain equipment limitations?.
|
-
08-02-2014, 01:40 PM #61
-
08-02-2014, 02:26 PM #62
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
You don't add reps mid week. It is only for people who can't increase weight from one week to the next.
Ex: The gym only has 5lb plates making a 5lb increase on bench impossible. Increase reps for one week and then increase weight by 10lbs after second week.
Week 1 Bench:100 3x5
Week 2 Bench:100 3x6
Week 3 Bench:110 3x5Experience, not just theory
-
08-03-2014, 05:27 PM #63
Alright i see now, thanks. But would you see any problems if i wanted to increase the reps of the exercises for that second workout A of the week by a rep or two so that i can at least progress somewhat workout to workout?, or would you think it would be bad idea?, this is of course with me having no equipment limitations.
Also if i wanted to add some lateral raises to your routine, maybe replace the ab work with the lateral raises so that i would now be doing a superset of lateral raises and curls, and then do a couple sets of ab work after each workout, would you see any problem with this idea?.Last edited by Ozieman3o5; 08-03-2014 at 05:38 PM.
-
08-03-2014, 06:15 PM #64
-
-
08-03-2014, 06:36 PM #65
To add to what Davis said, if you add reps to the 3x5 movements you're messing with the balance of the program
Fridays are a day of relief, learn to love them. If you didn't miss anything on Monday, use them to improve on form; form can always get better and form breakdowns often cause early resetslog:
http://forum.bodybuilding.com/showthread.php?t=165742981
nothing but the basics
-
08-06-2014, 08:43 AM #66
- Join Date: Sep 2011
- Location: London, London, United Kingdom (Great Britain)
- Age: 30
- Posts: 2,022
- Rep Power: 8370
I've been doing the p/p/l for a few weeks now with some minor changes:
DB Presses (incline/flat) are in the 8-10 rep range for now until my shoulder gives no pain - still progressing though.
No downwards press - hurts my ac injury
Incline Shrugs added to pull day, as well as the "plus" bit of the push up plus for 3 sets of AMRAP to work my serratus anterior.
Also doing some leg presses at the end of my leg workout to exhaust my glutes (weak area).
Other than that I've been following it to the letter and I'm really finding that my posture is improving and I'm making some gains. Great routine!http://forum.bodybuilding.com/showthread.php?t=165717061
-
08-06-2014, 08:53 AM #67
-
08-06-2014, 10:13 AM #68
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
If downward presses hurt then you need to steer clear of front squats too...can't remember if I programmed them in, but just as a future reference as well. They are an acromial agitator as well. If you want to exhaust glutes I'd high advise doing a hip thrust instead of a quad dominant movement like leg press. Hip thrust would improve balance, while leg press hurts it.
Just less days per week. I hadn't intended to write an U/L, but got too many people complaining of the days per week commitment.Experience, not just theory
-
-
08-06-2014, 10:32 AM #69
-
08-06-2014, 10:32 AM #70
-
08-06-2014, 10:23 PM #71
-
08-06-2014, 11:26 PM #72
-
-
08-07-2014, 01:17 AM #73
- Join Date: Sep 2011
- Location: London, London, United Kingdom (Great Britain)
- Age: 30
- Posts: 2,022
- Rep Power: 8370
Haha, seems like you're the go-to guy on the forums now for anything postural or injury related.
Having said that, I think I'm starting to get a compensation injury. It's my right shoulder that is injured...and the medial aspect of my left knee is giving me a little pain, with some clicking. Going to stay off the back squats for a little bit and work on some box squats to take the pressure of my knee - think it might be hamstring tightness causing it, so i'll work on that.http://forum.bodybuilding.com/showthread.php?t=165717061
-
08-07-2014, 01:31 PM #74
Warm up sets are suppose to be light, I do them like this
2x5xbar (at least for the first 2, can be 1x10xbar if low on time)
1x5x40% work set
1x3x60% work set
1x2x80% work set
3x5x100% work set
For benching I do
2x5xbar
1x5x50%
1x3x70%
1x2x90%
3x5x100%
This is just what I've rounded off the individual warm-ups to be from a Starting Strength excel sheet. The time between warm-up sets is usually however long it takes me to change the weight, maybe a little longer if I'm tired that day. As for warm up prior to starting the exercises, just do the foam rolling or similar to the video in the OP
Just noticed the RDL question. I don't currently do them, but I would just follow what is on exrx or look up a video on youtube, and pick whatever you are most comfortable doing/what appears to be safe for you.Last edited by AugustineV; 08-07-2014 at 01:41 PM.
Started w/insanity on June 14th, 2012. P90X & X2. Began Starting Strength June 10th, 2013. On Fierce 5 Novice Program after screwing around for a few months.
Starting/Current/PR
*not in use
Squat:110/190/225
Bench:90/130/155
Dead:115/225/240
*OH Press:60/100/110
Pendlay Row:70/130/155
Incline Bench: 95/110/110
*Front Squat: 85/110/125
*SLDL: 80/100/100
*RDL: 80/90/100
-
08-07-2014, 03:15 PM #75
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
I see Augustine has already beat me to this, but I've already typed it out so here ya go.
The best thing is for me to give you an example. For squat work sets of 315x5 I'll warm up with 135x8, 185x5, 225x5, 275x3...the volume continues to decrease as you get closer to your work sets. You should not be fatigued AT ALL.
RDL-Hips moving backward is the key to entire lift. You'll feel like you are almost going to fall over backwards when doing them. At mid shin if you moved your hips back well, you'll feel a really good stretch in the hamstrings. Drag the bar back up your legs and drive your hips forward. Think about flexing glutes and hams to do this.
Don't expect to get better results on an intermediate routine than a beginner one. Once you exhaust those beginner gains, it is an uphill battle to keep progressing.
Well I don't know about that. lol.
Sorry to hear of your injury. Very few people have issues with overdeveloped or tight hamstrings...not to say that isn't your issue, but something to consider.Experience, not just theory
-
08-08-2014, 09:19 AM #76
After initially planning on doing SS I've decided to go with your full body program. It looks like a lot of fun and the volume seems manageable (my recovery isn't great because I'm 33 years old and not an experienced lifter by any means). My only gripe is that there's no deadlifts. Is there a way to incorporate them, even if it's just 1x5?
It's alright if you advise against it, but I do enjoy that lift.http://giant.gfycat.com/EasygoingEquatorialAmurstarfish.gif
http://i.imgur.com/KeAZH54.gif
-
-
08-08-2014, 11:03 AM #77
-
08-08-2014, 11:45 AM #78
-
08-08-2014, 01:08 PM #79
-
08-08-2014, 03:19 PM #80
-
-
08-08-2014, 04:08 PM #81
-
08-08-2014, 09:19 PM #82
-
08-10-2014, 05:18 AM #83
I've been following the PPL since early june on a cut, but when the UL/PPL was posted, I couldn't resist changing, the routine fits my schedule way better. ( I had no intentions of changing). I think I followed it a day after it was posted, lol.
Anyways, I've come in to say that I'm very happy with the routine, I'm seeing great success. My shoulders feel much much better. I no longer have wrist, elbow or shoulder pain. All my lifts have been going up ( I think I only stalled twice, and that was this week because I have been progressing linearly for nearly 2-3 months on a cut)., even my bench press which was a disaster because of imbalance issues. I believe the amount of balanced shoulder work in this routine helped it.
I've a question though, and I'm not sure if this is a myth, would sprinting/running have an effect on body fat storage? The only thing that keeps me cutting is my big legs/butt , I've heard some say running would not spot reduce fat, but help keeping fat storage away from there ( might be a myth, not sure), so If I were to run before leg day, how much would this effect my squat?Any post I make should not be taken seriously.
-
08-10-2014, 09:09 AM #84
- Join Date: Apr 2012
- Location: United States
- Posts: 21,406
- Rep Power: 1575131
Great news man! Thanks for the update.
I don't really think running is going to help you any more than a calorie deficit. If you got into anything, I'd look into advanced dieting techniques in terms of macro breakdowns and timing. This is of course given you are already strictly watching your cals/macros.Experience, not just theory
-
-
08-10-2014, 10:15 AM #85
I can only workout Mon, Tue, Wed, Thur each week.
I haven't lifted in the last two years. When I was lifting, these were my numbers for reps.
Deadlift 235
Front Squat 165
DB Bench 65's
Weighted dips +20lbs
I like the upper/lower and think just doing it 4 days consecutively might be a bit much.
What would you suggest for my 4 consecutive day schedule?
cheers
-
08-10-2014, 10:30 AM #86
-
08-22-2014, 07:00 AM #87
Due to time constraint, I can workout only in the weekend and 1 weekday. I plan to do a hybrid of fullbody and upper/lower like below. Will this work? Any changes needed? If useful: Bench 5x190, Squat 5x255.
Saturday – Upper (from Upper B)
Bench 3x5
DB Overhead Press 3x8 (instead of Incline Flies)
Chin Ups 3x8 (instead of Pullup)
Pendlay Rows 3x8
Inverted Rows 2xF
Decline Pushup 2xF
Rotator Cuff: Int & Ext Rotation, Facepull, Cuban Press – about 30-50 reps at low weight (10 lbs)
Sunday – Lower (from Lower A)
Squat 3x5
Weighted Back Extension 3x8
Leg Press 3x10
Lying Leg Curls 3x10
S/S Hanging Leg Raises 3x15/ Calf Raises 3x12
Rotator Cuff: DB Front Raises, DB lateral Raises, DB Rear Delt Fly – about 30-50 reps at low weight (10 lbs)
LISS Cardio 15m
Wednesday – Fullbody (from Workout B)
F. Squat 5x3
BB Overhead Press 3x5 (instead of Incline Bench 3x5)
Romanian Deadlift 3x8
Lat Pulldown 3x8
Seated Cable Row 2x8
Chest Dips 2xF
Rotator Cuff: Int & Ext Rotation, Facepull, Cuban Press – about 30-50 reps at low weight (10 lbs)
LISS Cardio 15m
Thanks for the good program and for reading this.
-
08-22-2014, 07:08 AM #88
-
-
08-22-2014, 07:14 AM #89
-
08-22-2014, 07:55 AM #90
- Join Date: May 2014
- Location: Stuttgart, Baden-Wurtenburg, Germany
- Posts: 2,483
- Rep Power: 4078
Hey, Davis, me again
Quick question, I have a felling the answer is going to be "No" but here we go anyway. On Squats can we substitute them with Box Squats if we don't have a spotter? Oh by the way thanks for introducing the Front Squat to me, it was a very humbling experience trying to figure out the weight I could sling, 125 pounds only, I think I am not use to the front load of the weight and my shoulders and wrist took a beating today. I was also wondering why I get the form down if I decide to DL for a month while my wrist and shoulders get used to the exercise, can I correct the weight accordingly to my actual ability of the exercise.
Once again Thanks John
Also the Box Squat is kind of a safety thing for me, under load I can become unstable due to my Big toe getting blown off in Afghanistan, BastardsLast edited by 21infantry; 08-22-2014 at 08:05 AM.
Current Maxes 6/10/2015 and End of year Goals
Bench 260/300 *RTS CREW*
Squat 345/405 *Bombed First Meet Crew*
Dead 440/500
Bookmarks