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  1. #1
    Banned painebrah's Avatar
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    Is this P/P/L good or overkill?

    A
    Push
    Incline db press
    Cable Flies
    OHP
    One hand lateral rise
    overhead tricep extension
    Rope pushdown

    Pull
    Snatch grip deadlift
    chinups
    seal row
    machine Lat pull down 45 degree
    and some type of shrug

    Legs
    front squat
    Seated Leg Extension
    Seated Calf Raise

    B:
    Push
    OHP
    front raise
    Close grip bench
    cable flies
    decline dumbbell skull crushers

    Pull
    barbell row
    chinups
    cable row
    kinda like a facepull but with a bar and from the pulley
    some type of shrug

    Instead of biceps and legs twice a week I do armwrestling training
    I normally do 3 sets of each, but on deadlifts, chinups and cable flies I do 4
    Last edited by painebrah; 10-24-2016 at 03:42 AM.
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  2. #2
    6'0 199lbs Fatebound's Avatar
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    well my routine hasa bit more exercises in it and i don't feel overtrained at all
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  3. #3
    Elite Jimmy Rustler ldurham20's Avatar
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    Definitely doesn't seem like overkill.

    Why only front squat and no back squat?
    Squat: 500, Bench: 350, Deadlift: 530.
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  4. #4
    Registered User AGstrong's Avatar
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    looks good to me brah.
    I put little to no thought in what i post

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  5. #5
    Banned axiom15's Avatar
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    Lol the arm wrestling training is definitely unique, do you do any bicep movements at all? And why 2 triceps movements the first "A" section and not in "B"? I'd personally move the cable row to, I guess?, "B"? You formatted this pretty weird. And throw in seal rows in "A".
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  6. #6
    Banned painebrah's Avatar
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    Originally Posted by axiom15 View Post
    Lol the arm wrestling training is definitely unique, do you do any bicep movements at all? And why 2 triceps movements the first "A" section and not in "B"? I'd personally move the cable row to, I guess?, "B"? You formatted this pretty weird. And throw in seal rows in "A".
    yes on biceps movements. You are right, I will move seated row in B, never did seal rows but i'll add them in A.In B I added close grip bench for triceps and chest.
    I put the exercices that I need to work on first, maybe that is why you say its weird ?
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  7. #7
    Banned axiom15's Avatar
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    Originally Posted by painebrah View Post
    yes on biceps movements. You are right, I will move seated row in B, never did seal rows but i'll add them in A.In B I added close grip bench for triceps and chest.
    I put the exercices that I need to work on first, maybe that is why you say its weird ?
    I'm just nitpicking brah I would have typed it out like so to make it easier to read..this is what I meant by weird no big deal though

    A
    Push
    - exercises
    - ..

    Pull
    - exercises
    - ..

    Legs
    - exercises
    - ..

    B
    Push
    - exercises
    - ..

    Pull
    - exercises
    - ..

    Armwrestling?
    - exercises
    - ..

    You don't have to do seal rows, it was just something I threw out there cause I like doing them. Hits the lats but isn't taxing on your lower back like regular barbell rows which can be beneficial for recovery.
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  8. #8
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    No its not overkill.

    Why is flies before incline bench thats stupid.

    All that really matters is getting really strong on squat, bench+incline db press, deadlift, OHP, pull ups, curls, extensions, lateral raises, rear delts flys, calf raises.

    If you get strong on those you are guaranteed to be pretty big.
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  9. #9
    duvajte ga klocevi kahri's Avatar
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    that's a pathetic routine srs
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  10. #10
    Registered User TySJI's Avatar
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    Not hard enough on your core and spinal erectors in particular.

    With snatch grip deadlift the weight is way lower and the starting position shifts emphasis from spinal erectors to glutes/hams. Either do conventional DLs + ATG front squats or do heavy parallel back squats + snatch grip deadlifts.

    May want to throw in ab roller work and/or weighted sit-ups, farmers walks, etc for abs/core.
    Most Underrated Exercise: Barbell Hack Squats.

    Hold last rep on last set Deadlifts/Hack Squats for easy forearm/upper trap development.
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  11. #11
    Banned painebrah's Avatar
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    Originally Posted by kahri View Post
    that's a pathetic routine srs
    please elaborate


    Originally Posted by TySJI View Post
    Not hard enough on your core and spinal erectors in particular.

    With snatch grip deadlift the weight is way lower and the starting position shifts emphasis from spinal erectors to glutes/hams. Either do conventional DLs + ATG front squats or do heavy parallel back squats + snatch grip deadlifts.

    May want to throw in ab roller work and/or weighted sit-ups, farmers walks, etc for abs/core.

    I switched to snatch grip deadlift to hit my upper back better.Either I don't know how to do it right or I have some lack of mobility because when I do normal deadlifts my lower back gets pumped very hard and I can barely finish my workout after.Snatch grip deadlift feels perfect, from upper back to hamstrings.

    I'll add some ab exercises when I do legs, thanks.
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  12. #12
    Registered User TySJI's Avatar
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    3-5g taurine for back pumps. If you're dead set against heavy compounds that will hit your spinal erectors, then consider good mornings or hyperextentions at the end of your workout.
    Most Underrated Exercise: Barbell Hack Squats.

    Hold last rep on last set Deadlifts/Hack Squats for easy forearm/upper trap development.
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