Reply
Results 1 to 9 of 9
  1. #1
    Registered User OneLegSquats's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 3,897
    Rep Power: 21968
    OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000)
    OneLegSquats is offline

    How is this workout program?

    I've been doing this for a couple weeks and it seems OK but I want to know if it is missing anything.

    Goal is for size primarily.

    Monday:

    BB bench
    T bar row
    Standing BB OHP
    Lat cable pulldown
    Lat raises
    Tricep pulldown
    Concentration curls
    Ab rollouts

    Tuesday:

    Single leg DB squats (other foot up on the bench)
    Hamstring curls
    Hack squats
    Leg extensions
    Calf raises
    Planks and stomach vaccums

    Thursday: Same as monday but doing incline BB bench instead of OHP

    Friday: Same as tuesday

    All compounds 3x8-10, when I can do 3x10 increase weight by the smallest amount (typically 2.5kg)
    All isolations i.e. arms, leg extensions etc 3x10-12

    I have a herniated disc and so I'm not doing deads or traditional squats. I find the single leg squats are improving my flexibility anyway
    If you argue about Covid online you're a fkin loser crew
    Fasting crew
    Psilocybin crew
    Reply With Quote

  2. #2
    I occasionally lift heavy mstatefan91's Avatar
    Join Date: May 2010
    Posts: 8,349
    Rep Power: 23047
    mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000)
    mstatefan91 is offline
    Goal is for size? What is your current weight and how much are you eating? Head over to the nutrition sub-forum for more info on that.

    The program itself is not largely important for putting on size. As long as you are working each muscle group and eating in a surplus, you will get bigger.. Others on here can tell you more about what is or is not appropriate within your program. It looks pretty harmless to me but doesn't really seem to address anything as far as long term progression (you are going to stall on multiple of these lifts sooner rather than later).
    S/B/D: 485/305/500 lbs

    Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
    Reply With Quote

  3. #3
    Registered User OneLegSquats's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 3,897
    Rep Power: 21968
    OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000)
    OneLegSquats is offline
    Originally Posted by mstatefan91 View Post
    Goal is for size? What is your current weight and how much are you eating? Head over to the nutrition sub-forum for more info on that.

    The program itself is not largely important for putting on size. As long as you are working each muscle group and eating in a surplus, you will get bigger.. Others on here can tell you more about what is or is not appropriate within your program. It looks pretty harmless to me but doesn't really seem to address anything as far as long term progression (you are going to stall on multiple of these lifts sooner rather than later).
    5ft 11 154lb just finishing off a cut to get to roughly 12%bf. I've been doing 5x5 for a while and want to change it up as it's becoming boring for.me.
    How would you improve the progression?
    If you argue about Covid online you're a fkin loser crew
    Fasting crew
    Psilocybin crew
    Reply With Quote

  4. #4
    I occasionally lift heavy mstatefan91's Avatar
    Join Date: May 2010
    Posts: 8,349
    Rep Power: 23047
    mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000) mstatefan91 has much to be proud of. One of the best! (+20000)
    mstatefan91 is offline
    Originally Posted by OneLegSquats View Post
    5ft 11 154lb just finishing off a cut to get to roughly 12%bf. I've been doing 5x5 for a while and want to change it up as it's becoming boring for.me.
    How would you improve the progression?
    Personally, I would take out lat raises and stomach vacuums.

    I would then make my main lifts a priority for strength. Put them in the rep range of 4-6 reps for 3-5 sets. You could alternate that with bench and with OHP if you want. I would swap hack squats and single leg squats. That's just my preference.

    For the assistance, I would rotate through some set and rep ranges over a 3 week period (or however it works out since you are doing A/B/A style). Maybe one week you do 2-3 sets for 12-15 reps, the next week you do 3-4 sets for 8-12 reps and the next do 4-5 sets for anywhere between 4-8 reps depending on how you feel and how heavy you want to go. Keeps it fresh and keeps you from stalling in a single rep range.
    S/B/D: 485/305/500 lbs

    Journal: http://forum.bodybuilding.com/showthread.php?t=173558951
    Reply With Quote

  5. #5
    Registered User OneLegSquats's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 3,897
    Rep Power: 21968
    OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000)
    OneLegSquats is offline
    Originally Posted by mstatefan91 View Post
    Personally, I would take out lat raises and stomach vacuums.

    I would then make my main lifts a priority for strength. Put them in the rep range of 4-6 reps for 3-5 sets. You could alternate that with bench and with OHP if you want. I would swap hack squats and single leg squats. That's just my preference.

    For the assistance, I would rotate through some set and rep ranges over a 3 week period (or however it works out since you are doing A/B/A style). Maybe one week you do 2-3 sets for 12-15 reps, the next week you do 3-4 sets for 8-12 reps and the next do 4-5 sets for anywhere between 4-8 reps depending on how you feel and how heavy you want to go. Keeps it fresh and keeps you from stalling in a single rep range.
    Thanks. So overall ive got all bases covered with the routine and nothing should lag behind?
    If you argue about Covid online you're a fkin loser crew
    Fasting crew
    Psilocybin crew
    Reply With Quote

  6. #6
    I can do this all day Farley1324's Avatar
    Join Date: Mar 2008
    Location: Cumming, Georgia, United States
    Posts: 129,712
    Rep Power: 536889
    Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000) Farley1324 has a reputation beyond repute. Second best rank possible! (+100000)
    Farley1324 is offline
    What medical professionals have you seen about the disc herniation?
    Reply With Quote

  7. #7
    Registered User OneLegSquats's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 3,897
    Rep Power: 21968
    OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000) OneLegSquats has much to be proud of. One of the best! (+20000)
    OneLegSquats is offline
    Originally Posted by Farley1324 View Post
    What medical professionals have you seen about the disc herniation?
    Two MRI's and two surgeons. I was going to have surgery due to obscene sciatica which lasted a year then went away by itself. Pain free but still get lower back pain, just thankfully no nerve pain or i'd have had surgery as I could barely walk
    If you argue about Covid online you're a fkin loser crew
    Fasting crew
    Psilocybin crew
    Reply With Quote

  8. #8
    Registered User Eugenethefit's Avatar
    Join Date: May 2016
    Location: San Antonio, Texas, United States
    Posts: 185
    Rep Power: 464
    Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250) Eugenethefit has a spectacular aura about. (+250)
    Eugenethefit is offline
    As far as exercise you got it, just ensure you eat enough
    Sm: EugeneTheFit
    Site: EugeneTheFit
    Nesta
    Issa
    Nccpt
    Crossfit Level 1
    Functional Training
    Biomechanics Specialist
    Core Conditioning Specialist
    Speed And Agility Trainer
    Reply With Quote

  9. #9
    Banned LactoseTolerant's Avatar
    Join Date: Mar 2005
    Posts: 3,527
    Rep Power: 0
    LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000) LactoseTolerant is a splendid one to behold. (+10000)
    LactoseTolerant is offline
    Belt squats haven't been mentioned yet. Attach weights or hook the belt to a landmine.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts