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-   -   BigJosh's "Working out like a bodybuilder" (http://www.muscleandbrawn.com/forum/showthread.php?t=8944)

BigJosh 02-10-2012 10:12 PM

BigJosh's "Working out like a bodybuilder"
 
Hey guys. I am using a 3 day split style routine for the next 6-8 weeks. I am going to do this routine just for a short stint until I get back to power building.
It will consist of a squat day, a deadlift day and a bench press day. You could also categorize these days as legs, pull, push. Along with the primary movement I will be doing other work.
I will focus on more volume and lighter loads. Of course I will focus on progression, but it will be slow and I want to start off light. Also, I may be using a movement here and there that I normally wouldn't use. DB bench press instead of barbell for example. And possibly front squats instead of back squats.
After the A/B routine, I am looking to ease back into things. The A/B routine was a bonafied killer. Easily the most intense routine I've ever used. You can see that log here:http://muscleandbrawn.com/forums/tra...sh-weight.html
I will be going back and officially closing out that log here in the near future. :)

BigJosh 02-10-2012 10:18 PM

2/10/12 Deadlift/Pull day
 
Deads
315x5x3

Pendlay Rows
135x5, 155x6, 175x6, 165x6

Lat Pulldown
135x8,165x8,8 155x8

Seated cable rows
135x10, 140x10,10

DB Curls
30x8,8,8

Preacher curl
40+ezbar x10,8 30+ezx8

DB Shrugs
110x8,8,8

Overall Workout Grade: B+

Notes:
Workout felt good. It was easy. On a few lifts I was just kind of tuning in what weight to use.
Deads felt extremely smooth and relatively easy. Out of all my lifts, they were probably in the most need of a nice big back off. 3 sets of 5 is the most volume I've ever used on deads.

big_swede 02-11-2012 08:37 AM

Good smashing man. Subbed!

BendtheBar 02-11-2012 09:02 AM

Good luck Josh. Bring it home.

BigJosh 02-11-2012 03:56 PM

Quote:

Originally Posted by big_swede (Post 215850)
Good smashing man. Subbed!

Quote:

Originally Posted by BendtheBar (Post 215854)
Good luck Josh. Bring it home.

Thanks guys!

MikeM 02-11-2012 11:49 PM

That is a sick amount of back volume.

If that's the first day, well let's strap in for the ride!

BigJosh 02-12-2012 06:41 PM

Quote:

Originally Posted by MikeM (Post 216063)
That is a sick amount of back volume.

If that's the first day, well let's strap in for the ride!

Thanks Mike!

BigJosh 02-12-2012 07:16 PM

2/12/12 Push Day
 
Dumbell Bench Press
80x6, 100x5, 105x5,5,

Incline Hammer Strength
45(on each side)x8,8,8

Cable crossovers
20x10 22.5x12, 25x12

OHP
105x8,8,8

DB lateral Raise
20x10,10,10

Lying tri ext
75x8, 85x8, 95x8,4

Tricep Pushdown
120x12,12,12

reverse pec deck 115x10,10,10

Overall Workout Grade:B

Notes:
2nd workout of this new routine. 1st Push day. I'm beginning to think this wasn't the greatest of ideas. I will admit that I poorly planned my transition from the A/B routine. It was simply not well thought out. And because I'm going to have to take a week off in a matter of weeks, I hate to commit to a new longer term routine.
So I will continue with this routine for now. At this point it feels like an experiment more than anything else.
Things I've learned so far:
Volume does not equal intensity. Pushing every lift to it's maximum everytime equals intensity. This routine does not lend itself to this. My A/B routine did.

The OHP should be done on a day separate from bench pressing. It is it's own movement and should treated as a priority on it's own day if one is to maximize it's effectiveness.. I'm sure there are exceptions, but I can't think of any right now.

This routine isn't bad, but I think the A/B routine I just spent the last 4 months doing was just really really good.
Oh well, I'll stick with it. It's a learning experience. It's just for fun. I'll get strict again soon enough.

BigJosh 02-13-2012 06:22 PM

My thoughts and feelings have changed since yesterday. I'm not so down on this routine right now. Clearly, I love the power building approach to lifting. However, this approach has it's benefits and I am going to enjoy it for the short amount of time I am using it.

BendtheBar 02-13-2012 07:18 PM

Just my 2 cents... I would suggest if you like to add a bit of bodybuilding style flair try some rest-pause sets. They provide a huge bang for the buck. You can do 5 mini-sets in a few minutes and the DOMS beat down is incredible. Gaspers and Tbone are doing some of this right now.


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