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Old 12-16-2009, 12:53 PM   #241
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Originally Posted by jwood View Post
I think I may have some other ideas flowing but I am way too tired now, just to tweak BTB's routine. I really like this routine though, and it will yield great results
would love to see these.

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Originally Posted by BendtheBar View Post
Speed/light work can be done with lighter weight, and/or explosive force. Heavy deadlifts...I would stick to a 3x5 or something simple.
thanks a lot. what percentages should i use for speed work. anyone have an example of this? like is it simply dropping the wieght or what?
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Old 12-16-2009, 03:55 PM   #242
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Monday
Bench 3x5
Pec Dec- 2x8-12
Row 3x5
Another Tricep exercise 3 x 6-8

Wednesday
Squat 3 x 5
Heavy Deadlift Singles
Wrist curl-3x8-12
Barbell Curl- 3x5

Thursday
Floor Press 3x5
Overhead Press or Push Press 3x5
Closegrip Bench Press 3x5-8
Yates or BB Row 3x5-10

Saturday
Heavy Deadlifts
Lunges with barbell 3x5-10
Hang Cleans 3x5
Front Squat- clean it into place, do high reps

I kept everything pretty much the same, except for switching some of the days around. And changed up saturdays, let me know what you think of it. I think lunges can replace the speed squats and be just as effective, the front squats are not really necessary but if you like the idea try it. I added hang cleans just because I really like them when I only have a barbell and I think they are a great exercise.
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Old 12-16-2009, 04:25 PM   #243
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Originally Posted by jwood View Post
Monday
Bench 3x5
Pec Dec- 2x8-12
Row 3x5
Another Tricep exercise 3 x 6-8

Wednesday
Squat 3 x 5
Heavy Deadlift Singles
Wrist curl-3x8-12
Barbell Curl- 3x5

Thursday
Floor Press 3x5
Overhead Press or Push Press 3x5
Closegrip Bench Press 3x5-8
Yates or BB Row 3x5-10

Saturday
Heavy Deadlifts
Lunges with barbell 3x5-10
Hang Cleans 3x5
Front Squat- clean it into place, do high reps

I kept everything pretty much the same, except for switching some of the days around. And changed up saturdays, let me know what you think of it. I think lunges can replace the speed squats and be just as effective, the front squats are not really necessary but if you like the idea try it. I added hang cleans just because I really like them when I only have a barbell and I think they are a great exercise.
thanks a lot for the input J,

Idk, one major thing im not too fond of is the lack of box squats. I really liked these (i did them last week for the 1st time). I think im going to get away from deadlifting heavy twice, and try to do things like box squats instead.

lunges, cleans, and front squats are something to think about.

IM NOT QUESTIONING YOUR'S OR BTB'S ABILITY TO PUT A PROGRAM TOGETHER, IM JUST BEING A DOUCHE BECUASE I WANT TO INJOY IT AND HAVE IT BE CONVIENENT.

i like how you guys have accomedated all my BS, i just dont know what ill decide on... sorry to be a prick, thanks alot guys
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Old 12-16-2009, 05:19 PM   #244
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Don't sweat anything Kman...That's why the forum is here. Ultimately it's good to get ideas, but only you should decide what you want to do.
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Old 12-16-2009, 06:41 PM   #245
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I am the same as you, I always have trouble deciding what I want to put into my program, I think the best idea would be for you to think about it, put together whatever you think is best and then post it here. Then we could give you more of our thoughts on what you have and any weak spots it has.

Ultimately you have to decide what you think is best and most convenient for your schedule!
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Old 12-16-2009, 08:40 PM   #246
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Quote:
Originally Posted by BendtheBar View Post
Don't sweat anything Kman...That's why the forum is here. Ultimately it's good to get ideas, but only you should decide what you want to do.
Quote:
Originally Posted by jwood View Post
I am the same as you, I always have trouble deciding what I want to put into my program, I think the best idea would be for you to think about it, put together whatever you think is best and then post it here. Then we could give you more of our thoughts on what you have and any weak spots it has.

Ultimately you have to decide what you think is best and most convenient for your schedule!
Thanks a lot guys,

when i dont have exams i will figure it out.

it will definately be based off what you guys said
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Old 12-16-2009, 08:58 PM   #247
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no problem man, that is what we are here for, good luck with your exams
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Old 12-16-2009, 09:10 PM   #248
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Default Day 24

WORKOUT-Heavy dead/fucking around to get mind off exams
Deadlift-135x5, 225x3, 275x1, 295x1, 315x1, 340x1PR, 350xSUPER EPIC FAIL*
CG bench-115x5, 135x5, 155x5, 160x5, 160x5, 160x5**
Trap Bar Deads- 135x10, 205x5, 255x5x3 (tried to explode)***
pec dec-120x12, 140x8, 165x12, 165x8(or 10 forget)
BB curl-shitty, shittyness


NOTES
*340 was pretty easy. grip broke down, i was just holding it with finger tips, but i locked it out. 350 didnt move off the ground, at all. my hammies/ass were sore as hell before this, from mondays squats, but i still managed to PR. felt amazing considering this.
**last monday i got 165x5x3 on regular bench. why was 160x5 CG so easy? isnt it supposed to be a lot harder???
***just trying to find wieghts... 255 was really easy (as one would think). i like this, it seems as if it would help my squat??? more than anything.

OVERALL GREAT WORKOUT, feeling like a bamf
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Last edited by kman025; 12-16-2009 at 09:15 PM.
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Old 12-16-2009, 09:59 PM   #249
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BAMF! Keep up the hard work and kick ass attitude!
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Old 12-17-2009, 12:09 AM   #250
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Nice job man keep it up, my trap bar deadlifts are pretty close to the same as my regular deadlifts and yes they will definitely help your squat
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