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Old 12-12-2009, 09:30 PM   #111
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Originally Posted by kman025 View Post
looking good.

i just added close grip bench to my program...
is it normal to bench around the same close grip as incline (i see you did today)?
Ditto what BW said.

Also, I do Close Grips last. By then, my triceps are blitzed. I probably could do more if they were fresh. My triceps are very strong. My entire bench workout is generally meant to kill my triceps...I love doing all heavy pressing. I never worry or focus on chest. it gets sore no matter what I do anyway.

The "mind muscle" connection with chest (or any muscle group) is a bust for me. When I'm repping near 300, my arms are shaking, and I'm so focused on keeping the right bench groove that thinking about chest is out of the question.

Quote:
Originally Posted by BWYS61
Great workout. shoveling snow should account for a workout, so I wouldn't sweat missing on those days.
Thanks. It gave me calf soreness for the first time in years.
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Old 12-12-2009, 09:40 PM   #112
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Originally Posted by BendtheBar View Post
Also, I do Close Grips last. By then, my triceps are blitzed.
Right now i'm lifting 4 days a week. 2 fbw's, one day is box squats and deads and curls, and one is a press iso day for fun.

i'm not sure where i want to put these in. I may restructure my workout to 4 days, be based around bench, squat, press, dead.

i like fbw's becuase i could do more on these assistance exercises. I cant press shit after benching which is why i got away from my push/pull.

dont know where i'm going with this post, bye, sorry for taking up space here.
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Old 12-13-2009, 07:16 AM   #113
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I said piss it. I'm moving to an AB after today. I'm not a kid, nor a beginner, and I have to make some concessions. I'm sure my struggles with finding a perfect fullbody have grown rather annoying, but teaching a bear to dance is never an easy task.
Here is my new plan of attack.

--3 days per week.

Week 1 - A1 B1 A2
Week 2 - B2 A1 B1
Week 3 - A2 B2 A1
Week 4 - B1 A2 B2

--4 week cycle

A1 Workout
Squat 8 x 3
Romanian Deadlifts 3 x 6-8
Yates Rows 5 x 5

A2 Workout
Deadlift or Sumo Deadlift - 10-15 minutes of singles
Squat 1 x 20
T-Bar Rows 3 x 6-8

B1 Workout
Bench 8 x 3
Military Press 3 x 6-8
Closegrip Bench Press 3 x 6-8

B2 Workout
Overhead Press 8 x 3
Incline Bench 3 x 6-8
BB or DB Curl 3 x 6-8

This is a base to work from. It is short, sweet, and better suited to my brain deficiencies. Tomorrow I will be hitting A1.

It retains the Hepburn slow grind, which I am REALLY beginning to love.
No they have not. Your at your natural limits, so you need the proper advanced wholebody template to work from. Since there are not that many to choose from, you have to build one from scratch. This is a trial and error process.

It's actually a complicated process to find just the right mix to gain strength, and maintain as much lean mass as possible, while not overtraining any one group in the process. When you hit the magic combo you'll know it, and it will be a whole new advanced level wholebody powerbuild program.

This latest iteration looks good.
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Old 12-13-2009, 09:19 AM   #114
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Originally Posted by kman025 View Post
Right now i'm lifting 4 days a week. 2 fbw's, one day is box squats and deads and curls, and one is a press iso day for fun.

i'm not sure where i want to put these in. I may restructure my workout to 4 days, be based around bench, squat, press, dead.

i like fbw's becuase i could do more on these assistance exercises. I cant press shit after benching which is why i got away from my push/pull.

dont know where i'm going with this post, bye, sorry for taking up space here.
My space is your space. I just looked at your latest post and left some thoughts.
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Old 12-13-2009, 11:24 AM   #115
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My space is your space. I just looked at your latest post and left some thoughts.
yeah man thanks a lot. i want to do a variation off what you put.
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Old 12-13-2009, 04:11 PM   #116
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BTB, the new workout looks great, as much as I think full body workouts are great, I am with you and just have trouble getting my mind ready to do 3 days of full body stuff.

This looks like a great split and I am excited to see your progress. Hit it hard big man!!
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Old 12-13-2009, 06:12 PM   #117
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Great Pressing. I like the cycling, I have a friend on another forum who cycles all his lifts, and so far he has only hit pr's and never gone stagnant on any lifts. Great Stuff BTB, keep up the sheer grinding rest pause Weight Smashing madness!
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Old 12-13-2009, 07:05 PM   #118
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Thanks guys. My bench is going through the roof. Maybe 500 is possible...
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Old 12-15-2009, 04:17 PM   #119
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All right...time to work. Took an extra rest day due to a late night with the wife...but now I'm ready to go.
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Old 12-15-2009, 04:43 PM   #120
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Hit it hard. You had better be telling me your going to beat me to your squat goal, and throwing it in my face.
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