program for me?

[bwys61]

Originally Posted by ehubbard

I am not sure that doing BB Rows before deadlifts is optimal for the long term health of your bicep tendon. During the rows you are shortening your bicep muscles and you follow that up with lengthening the bicep with typically much heavier weights when you deadlift. I would do the dl's first and then rows after. I also would try and avoid doing much for the bicep on any deadlift day.

agreed 100%

[bwys61]

This split looks optimal. I would not do any back movements on bench day, so that its not compromised on squat day

Originally Posted by kman025

i want to do something like


sun:
mon:Bench
tues: Squat
wed:
thurs:Press
fri:
sat:Deadlift


i want it to be kind of a FBW and kind of focusing on one thing.... it sounds dumb, but its basically what im doing now and i like it

EDITED

[kman025]

Originally Posted by nighttrain

ok Kman, im just trying to get some background here.... do you have two rest days in a row? i looked real quick and now i don't wanna go back as i already started typing... lol, lazy ass, right?

the way i like to do things is i like to get my major lifts done on the first day after a two day rest.. or the start of the week for me.
thats why i do legs on mondays.
reason number 1- i can pound the hell outa them because they have had 3 days down and two of those days i do no work, they are total rest days....
reason number 2- leg are a huge muscle group, argueably the largest... so when you do legs you force your body to pump up the test, so to speak... subsequently raising test levels for the next couple of days...

ok so this is just my personal take on the topic..
i would suggest that Legs be day one of your routine and you set up the rest of your program around that.... hey just my .02....

keep up the great work, you are doing awesome things!!!

well this is why i have one heavy day on saturday. its my best day to lift, usually after eating a whole pizza the night before.

[kman025]

Originally Posted by kman025

Bench dayMON
-Bench- 8,6,4,3,2,1, burnout---buckeye progression for now
-Incline Dumbell Bench- 3x6-8 or 4-6 ????
-tri pull downs- i have a way i like to do these

Squat DayTUES
-squat (not sure of progression, maybe 5/3/1)
-squat lock outs (not all the time)
-rdl 3x5
-BB rows-3x5
-bb shrugs (yes, nothing to do with squat)
-BB rows-3x5


Press DayThurs
-Military Press- however i want to do the reps
-CGBP- however i want to do it
-exercise where you pull the bb up toward your face while standing???
-rear delt flys (or bent flys) light weight- 2x8-10
-Hang or Power Cleans
-DB curls- 2x6*8


DealiftSAT
-Front squats- however i want to do them
-Deadlift- very random reps
-T bars- maybe go with these.... not sure.
-kroc row


this is just a basic idea to show what i mean by it not really being a split.... needs a ton of work! just wanted to get something basic laid out

UPDATED Are there any problems now??????

[kman025]

Originally Posted by ehubbard

I am not sure that doing BB Rows before deadlifts is optimal for the long term health of your bicep tendon. During the rows you are shortening your bicep muscles and you follow that up with lengthening the bicep with typically much heavier weights when you deadlift. I would do the dl's first and then rows after. I also would try and avoid doing much for the bicep on any deadlift day.

Also, what is the purpose of squat lockouts and how will these be performed?

i never thought that indepth, lol.... very good point about the bicep tendon... i have had problems in the past with it.

****, just realized i updated it to put curls in on deadlift day.... i'll change this now.

The reason for squat lockouts is to get used to more weight on my back. Also i've heard they strengthen your tendons. i will do them by doing a partial squat from the pins.... they wont be preformed every week, maybe once every month or so.... at most.

Originally Posted by bwys61

This split looks optimal. I would not do any back movements on bench day, so that its not compromised on squat day

alright i took them out.

[glwanabe]

K,

This is a good thing to work on as it makes you think, about how things work together. Putting a solid program together is not just a collection of stuff, and I'm seeing you think about this aspect with what your doing here.

I enjoy the process of thinking, "what do I want to accomplish", and then planning for that goal. Follow this path to the end.



http://muscleandbrawn.com/forums/26492-post17.html

Look at what I've laid out, and see if you can use this template. This is working well for me. I think it is pretty close to what you're trying to do.

[glwanabe]

There are a couple of small changes to that original plan that I have used.

I'm doing regualr benches instead of CGBP for 3x10 on the bench med. day.
I have a curl bar, and I do French Curls. That movement works well for me.
I like CGBP, but feel that normal 3x10 benching is appropriate right now.

Calves are done on a seperate day. Tues, Thursday, and Saturday's.

I may also do a little abs, and some wrist work.

[kman025]

Originally Posted by glwanabe

There are a couple of small changes to that original plan that I have used.

I'm doing regualr benches instead of CGBP for 3x10 on the bench med. day.
I have a curl bar, and I do French Curls. That movement works well for me.
I like CGBP, but feel that normal 3x10 benching is appropriate right now.

Calves are done on a seperate day. Tues, Thursday, and Saturday's.

I may also do a little abs, and some wrist work.

a note here..... on off days i will do abs, light random stuff such as complexes... calves may be hit if i get bored on random off days if i get bored.

[glwanabe]

I think light complexes on the off days is good. Just keep them light, and have them more as a cardio type of thing. Complexes with just an empty Oly bar, and worked for about 15-20 minutes on off days, will get the blood flowing.

Calves on those days is working well. Don't neglect calves, they need to be worked as well.

[kman025]

Originally Posted by glwanabe

I think light complexes on the off days is good. Just keep them light, and have them more as a cardio type of thing. Complexes with just an empty Oly bar, and worked for about 15-20 minutes on off days, will get the blood flowing.

Calves on those days is working well. Don't neglect calves, they need to be worked as well.

and i nead to remember to keep these light.... i have too many times where i go to heavy on these and im sore for my heavy lifting.

why work calves, just out of curiosity.... do the help with anything (i mean they seem to get worked just with everything else)????