Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Powerlifting & Strength Training

Notices

Powerlifting & Strength Training Topics related to powerlifting and strength training.

Reply
 
Thread Tools Display Modes
Old 03-15-2010, 12:36 PM   #11
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,543,813, Level: 100 Points: 1,543,813, Level: 100 Points: 1,543,813, Level: 100
Activity: 53% Activity: 53% Activity: 53%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,576
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573164
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by CoopDawg View Post
Thanks gl and btb okay i want to ask is the setup im going to use be okay.
NOW THIS IS WHAT I WOULD PUT IN FOR WORKOUT A IF ITS NOT WORTH CRAP GUYS I ACCEPT ANY ACCOMODATIONS TO THIS I TAKE ALL ADVICE.
back squats 5x5
wide grip pull ups 5x5
bench press 5x5
wrist curls 2x10
leg press 2x20 now my legs are fairly strong on this my max is 605 may not be much for you guys but its a fair amount for me but i rarely use that much for leg work i would usually work up to about 405 that still may be to much for a leg press

workout b is the same with exercises except front squat and rows i will do these no subs for these
Just laying this out to make sure we have it nailed down:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 5x5
Barbell rows 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Overall, It's a solid approach. My first concern is the leg press. There is a strong chance you will over-work your quads/legs doing 6 heavy leg exercises per week.

I would alternate Front Squats and Leg Press from workout to workout, so your leg workouts look like this:

Workout A - Squats 5x5
Workout B - Front Squats 5x5
Workout A - Squats 5x5
Workout B - Leg Press

Another option would be to drop front squats completely and just use leg press. I like the inclusion of front squats though, because they provide more indirect some lower back work, which I think is essential for all athletes. Of course, the squat works the lower back as well, so passing on it is a possibility.

You could also get creative and do a 3x5 for front squats, and then cap off with 2x20 on leg press.

As far as I understand it, Reg Park's 5x5 includes one set at 60% and one at 80%. As follows:

120 x 5
160 x 5
200 x 5
200 x 5
200 x 5

So for front squats, you could do:

120 x 5
160 x 5
200 x 5

...and then do your leg presses.

Now, on to the next concern...lack of overhead pressing. You need strong delts, and should do benches on Workout A, and some form of military press on Workout B...like this:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 3x5
Leg press 2x20
Military press 5x5
Barbell rows 5x5
Wrist curls 2x10
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Sponsored Links
Old 03-15-2010, 12:43 PM   #12
CoopDawg
CoopDawg
goin beast mode
Senior Member
Max Brawn
Points: 11,819, Level: 71 Points: 11,819, Level: 71 Points: 11,819, Level: 71
Activity: 1% Activity: 1% Activity: 1%
 
CoopDawg's Avatar
 

Join Date: Mar 2010
Location: mississippi
Posts: 2,677
Training Exp: 2
Training Type: SFW!
Fav Exercise: Deadlift
Fav Supp: AAEFX K-OTIC
My Mood: Aggressive
Reputation: 16586
CoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Just laying this out to make sure we have it nailed down:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 5x5
Barbell rows 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Overall, It's a solid approach. My first concern is the leg press. There is a strong chance you will over-work your quads/legs doing 6 heavy leg exercises per week.

I would alternate Front Squats and Leg Press from workout to workout, so your leg workouts look like this:

Workout A - Squats 5x5
Workout B - Front Squats 5x5
Workout A - Squats 5x5
Workout B - Leg Press

Another option would be to drop front squats completely and just use leg press. I like the inclusion of front squats though, because they provide more indirect some lower back work, which I think is essential for all athletes. Of course, the squat works the lower back as well, so passing on it is a possibility.

You could also get creative and do a 3x5 for front squats, and then cap off with 2x20 on leg press.

As far as I understand it, Reg Park's 5x5 includes one set at 60% and one at 80%. As follows:

120 x 5
160 x 5
200 x 5
200 x 5
200 x 5

So for front squats, you could do:

120 x 5
160 x 5
200 x 5

...and then do your leg presses.

Now, on to the next concern...lack of overhead pressing. You need strong delts, and should do benches on Workout A, and some form of military press on Workout B...like this:

Workout A
Squats 5x5
Wide grip pull ups 5x5
Bench press 5x5
Wrist curls 2x10
Leg press 2x20

Workout B
Front squats 3x5
Leg press 2x20
Military press 5x5
Barbell rows 5x5
Wrist curls 2x10
Okay btb I get what you are saying i just need to vary it and make sure i dont overwork my lega and make sure i add some type of overhead presssing. Man i cannot wait to get back in the gym baseball is my life but i tell you as soon as school ends and i start college im gonna be on the weights more than anything. Lol even though im not a beast who can do 500 on deads ***cough btb cough*** I can see why you guys like the gym so much man i miss it so bad lol. BTB i was very impressed in the thread when i saw you deadlift 500 no it was actually over 500 nice job.
CoopDawg is offline   Reply With Quote


Share with Facebook
Old 03-15-2010, 12:58 PM   #13
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,543,813, Level: 100 Points: 1,543,813, Level: 100 Points: 1,543,813, Level: 100
Activity: 53% Activity: 53% Activity: 53%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,576
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2573164
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by CoopDawg View Post
Okay btb I get what you are saying i just need to vary it and make sure i dont overwork my lega and make sure i add some type of overhead presssing. Man i cannot wait to get back in the gym baseball is my life but i tell you as soon as school ends and i start college im gonna be on the weights more than anything. Lol even though im not a beast who can do 500 on deads ***cough btb cough*** I can see why you guys like the gym so much man i miss it so bad lol. BTB i was very impressed in the thread when i saw you deadlift 500 no it was actually over 500 nice job.
Thanks Coop. Though guys like me and all the experienced lifters make it look easy, it was a long road. The first step is always learning to enjoy what you're doing. Some guys just do it for "abs" and "guns"...and it's hard to make any progress if you do it for show, and not for the love of the iron.

I look forward to seeing you hit this program. It is extremely effective, and with you eating right, you will be a beast soon enough. Just take one day at a time, stick with a program, and trust in the process.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 03-15-2010, 01:24 PM   #14
CoopDawg
CoopDawg
goin beast mode
Senior Member
Max Brawn
Points: 11,819, Level: 71 Points: 11,819, Level: 71 Points: 11,819, Level: 71
Activity: 1% Activity: 1% Activity: 1%
 
CoopDawg's Avatar
 

Join Date: Mar 2010
Location: mississippi
Posts: 2,677
Training Exp: 2
Training Type: SFW!
Fav Exercise: Deadlift
Fav Supp: AAEFX K-OTIC
My Mood: Aggressive
Reputation: 16586
CoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributorCoopDawg is a dedicated contributor
Default

Quote:
Originally Posted by BendtheBar View Post
Thanks Coop. Though guys like me and all the experienced lifters make it look easy, it was a long road. The first step is always learning to enjoy what you're doing. Some guys just do it for "abs" and "guns"...and it's hard to make any progress if you do it for show, and not for the love of the iron.

I look forward to seeing you hit this program. It is extremely effective, and with you eating right, you will be a beast soon enough. Just take one day at a time, stick with a program, and trust in the process.
Your welcome man. And no i never do it for show or the guns i want the strength and the size that comes with will be nice to but i mainly do it because i like the workouts and soreness after a good workout. Thanks for the encouragement im going to give it my all.
CoopDawg is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
arnold, park, reg


Similar Threads
Thread Thread Starter Forum Replies Last Post
Hardlymovin2003 Reg Park Log hardlymovin2003 Training Logs 51 01-19-2012 08:52 PM
Did Reg Park use steroids? ike_russett Classic Lifters 17 08-09-2011 09:24 AM
Coop's doing the reg park!!!!!!!!!! CoopDawg Training Logs 322 05-17-2010 08:31 PM
Reg Park CoopDawg Powerlifting & Strength Training 12 04-05-2010 04:35 PM
Reg Park Wallpaper Iron Gladiator General Board 0 09-03-2009 07:26 AM

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 01:49 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.