D
Deleted member 26533
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Just tripled 240kg on deads. Felt like shit today, due to the lack of sleep I've had last few days but made a few reps move
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Any views on the routine below - x 4 strength workouts per week
Upper Body 1
Bench 3 x 3-5 reps
Chest supported Dumbell Row 3 x 8-12
Shoulder press 3 x 8-12
Face Pulls 3 x 8-12
Chins 3 x 8-12
Lower 1
Squats 3 x 3-5
RDL 4 x 8-12
Hyper ext 3 x 8-12
Standing Calf Raise 3 x 8-12
Upper 2
Shoulder Press 3 x 3-5
Lat Pulldown 3 x 8-12
Dumbell Row 3 x 8-12
Close Grip Bench 3 x 8-12
Tricep push down 3 x 8-12
Lower 2
Deadlift 3 3-5
Leg Press 3 x 8-12
Calf press 3 x 8-12
Split Squat 3 x 8-12
Cable Woodchop 3 x 8-12
Any views on the routine below - x 4 strength workouts per week
Upper Body 1
Bench 3 x 3-5 reps
Chest supported Dumbell Row 3 x 8-12
Shoulder press 3 x 8-12
Face Pulls 3 x 8-12
Chins 3 x 8-12
Lower 1
Squats 3 x 3-5
RDL 4 x 8-12
Hyper ext 3 x 8-12
Standing Calf Raise 3 x 8-12
Upper 2
Shoulder Press 3 x 3-5
Lat Pulldown 3 x 8-12
Dumbell Row 3 x 8-12
Close Grip Bench 3 x 8-12
Tricep push down 3 x 8-12
Lower 2
Deadlift 3 3-5
Leg Press 3 x 8-12
Calf press 3 x 8-12
Split Squat 3 x 8-12
Cable Woodchop 3 x 8-12
Depends on the intensities you're working at to be honest. What's your progression on the main lifts looking like?
You should be squatting more than 1 day a week imo seeing as it's difficult to deadlift at a high intensity regularly. 3 sets of squats per week is just totally inadequate. That's the only real criticism I can level at the programme.
I mean - you're using the main lifts as the focus by the looks of things so if you're progressing well on those you'll be getting stronger. Really it boils down to whether or not you actually need that accessory work or if you'd be better served by working at a higher intensity on the main lifts.
In decent shape, lost weight gradually while increasing strength at that crossroads now where I can't lift more because frankly I'm maintaining calories (but happy). Hyper trophy over strength.Is the goal purely strength? What level are you currently at?
Depends on the intensities you're working at to be honest. What's your progression on the main lifts looking like?
You should be squatting more than 1 day a week imo seeing as it's difficult to deadlift at a high intensity regularly. 3 sets of squats per week is just totally inadequate. That's the only real criticism I can level at the programme.
I mean - you're using the main lifts as the focus by the looks of things so if you're progressing well on those you'll be getting stronger. Really it boils down to whether or not you actually need that accessory work or if you'd be better served by working at a higher intensity on the main lifts.
I'd agree with this.
If it's a strength programme then it needs some adjusting. If it was a mix of strength and hyper trophy then it would be ok, but then there's no need to be so strict on your choice of accessory work tbh.
In decent shape, lost weight gradually while increasing strength at that crossroads now where I can't lift more because frankly I'm maintaining calories (but happy). Hyper trophy over strength.
Yeah understand what you are saying, the program (propane fitness protocol) says I can replace leg press with squat though I do have occasional knee issues so it kind of works for me. Maintaining a lean physique is more important to me than strength tbh. I also thought the bench press volume was light? Will prob incorporate more squats
Thanks v much will replace leg press with squats and see how it goesBench press volume seems fine as you have the close grip work on another day of the week.
If your form is good your knees should be fine mate. Squatting isn't that dangerous unless you're lifting more than is safe/are using incorrect form. Replace the legs press with lower intensity, higher volume squats. Better abdominal work than legs press anyway if physique is a concern.
Do a fast, that's what I find kicks me through a sticking point when losing weight. Just don't eat nowt till tea time once a weekStarting to struggle on these calories now like but not shifting any weight. May give it another week and see if I can stick it
Fuck that. I'm miserable enough on these calsDo a fast, that's what I find kicks me through a sticking point when losing weight. Just don't eat nowt till tea time once a week
Anyone ever bought any equipment like this trap bar off ebay before.
Looks as though this lad is a welder by trade and can make them to your own specifications. Am getting one for the garage and this is the best value one I've seen so far.
http://www.ebay.co.uk/itm/TRAP-BAR-...6?pt=UK_Strength_Training&hash=item3f460c09e8
Just having a look through his page and looks pretty well priced. Need a new prowler, especially given the diet starts soon.