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-   -   How does this full body workout look? (http://www.muscleandbrawn.com/forum/showthread.php?t=4769)

strkout35 11-25-2010 11:01 PM

How does this full body workout look?
 
Monday and Friday:
Squat 5x5
SLDL 5x5
BB/DB Rows 5x5-8
Standing Press: 5x5-8
Bench Press: 5x5-8

Wednesday:
Front Squat 5x5-8
Chins/Dips Superset: 5 sets at bodyweight
Ab Work

5x5 means two progressively heavier warmup sets then 3 sets with a working weight. How does this look?

CoopDawg 11-25-2010 11:17 PM

I like the way wedneday kind of assists mon&fri if you see what im saying, If you wanted you may could add incline bench, I like all the compound lifts also

CoopDawg 11-25-2010 11:25 PM

are u planning on switchin to this soon?

strkout35 11-25-2010 11:25 PM

Quote:

Originally Posted by CoopDawg (Post 96434)
are u planning on switchin to this soon?

probably. just thinking through all the options. i like the sounds of this though

CoopDawg 11-25-2010 11:27 PM

Looks productive to me

jwood 11-26-2010 12:59 AM

Looks like a pretty good plan SO, I think Wednesday will serve as almost a recovery day to prepare you to squat heavy again.

Personally I would never bench last, but it is really a matter of personal preference. Also, doing barbell rows after SLDL may not feel great on your lower back.

Overall it looks good and I say give it a go. Make any necessary tweaks along the way

BendtheBar 11-26-2010 07:11 AM

Looks solid SO. Like Jwood said, I would probably do barbell rows before SLDL. But that might not matter much for you. Your back might handle it better.

glwanabe 11-26-2010 07:57 AM

Quote:

Originally Posted by strkout35 (Post 96432)
Monday and Friday:
Squat 5x5
SLDL 5x5
BB/DB Rows 5x5-8
Standing Press: 5x5-8
Bench Press: 5x5-8

Wednesday:
Front Squat 5x5-8
Chins/Dips Superset: 5 sets at bodyweight
Ab Work

How does this look?



I like it! There are a few things I might do a bit different, and I would consider adding a movment to Wed.

Mon-Fri
Squat 5x5
BB Rows 5x5-8
Standing Press: 5x5-8
Bench Press: 5x5-
SLDL 5x5


Wednesday:
Front Squat 5x5-8
CGBP/DB Rows 3x5
Chins/Dips Superset: 5 sets at bodyweight
BB calf raise 3x20
Ab Work



SLDL moves to the end of the session to help stretch you out. This also means the movement is kept a little lighter. You could also add in the Reg Park 3x5 deadlift move after squats either on Monday or Friday. I would do it on Friday as this gives you an extra rest day over the weekend. The feeling of deads and squats together is pretty frigging nice.


CGBP on Wed added in. This is really a good primer move for doing dips.

BB calf raise. This is not for everybody, but I really have come to love it. Just having that loaded BB on your back adds a stress to your whole body. You have to be careful, but if you have a short piece of 2x4 you can do them off that as well.

Your post is timely. Stand by for a new challenge contest concerning fullbody work for 2011.

strkout35 11-26-2010 12:21 PM

thanks for the quick responses guys. The reason I want to bench further into the workout is because i've always put bench first and focused on it and I want to switch to focus on my rowing and shoulder pressing for a while, my rowing is weak compared to my pressing.

Also I'm going to take GL's suggestion and move SLDL to the end and add in the extra movements on wednesday. was the Close Grip/DB Row meant to be like a superset sort of thing or pick one or the other?

And does the total volume look good doing 3 heavy sets per exercise?

glwanabe 11-26-2010 12:30 PM

Quote:

Originally Posted by strkout35 (Post 96475)
thanks for the quick responses guys. The reason I want to bench further into the workout is because i've always put bench first and focused on it and I want to switch to focus on my rowing and shoulder pressing for a while, my rowing is weak compared to my pressing.

Also I'm going to take GL's suggestion and move SLDL to the end and add in the extra movements on wednesday. was the Close Grip/DB Row meant to be like a superset sort of thing or pick one or the other?

And does the total volume look good doing 3 heavy sets per exercise?

SO,

The volume looks good, the Reg Park style 5x5 WORKS. I really like how your thinking about this.

The DB/CGBP There are a couple of different ways to go about it.

I would superset them at a light weight as a general warmup. Not so heavy as to be a pre exhaust, but enough that you don't feel any need for further warmup or stiffness as you go into the dips, and chin movements.

There is another idea as well that you could try.

How many dips and chins can you do right now?


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