Mass Fall/Winter Program - Page 11 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

BigMal · 02-19-2007, 04:11 AM

thanks

BigMal · 02-20-2007, 07:41 PM

Tuesday's results:
Standing Military Press 5x5 @135
A2G 5x5 (-20%) @ 140
Dead Lift 5x5 @175
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45 Eh, I'll do this tomorrow....what a slacker
Standing DB Calf Raises 3x8 @50
Rear Lateral Delt raises 3x8 @25

Thoughts:

_Wolf_ · 02-20-2007, 07:42 PM

sswwweeeeeett

BigMal · 02-20-2007, 07:46 PM

Quote:

Originally Posted by Sentinel

sswwweeeeeett

you trying to increase your post count or something?

_Wolf_ · 02-20-2007, 07:54 PM

^^^ ;)

BigMal · 03-04-2007, 06:38 PM

Sunday's results:
A2G 4x5 @175
Flat Bench 4x5 @235
Bent Over Row 4x5 @145
Dips 3x8 @ bodyweight
Swiss Ball Crunch 3x15 @bodyweight

Thoughts:
after a week off, I feel good. shoulder kind of hurts though, I think it was from the heavy Military presses. I might sub those out from something a little easier on the rotator cufs

_Wolf_ · 03-04-2007, 07:22 PM

do inclines or push presses if u want....i love push presses

hrdgain81 · 03-05-2007, 09:27 AM

Standing over head presses can take a toll on your shoulders, I love doing them but they seem to have a negative effect on my flat bench, and overall shoulder health. If its not so bad, try rotating them in and out of your training, sub them in every once in a while.

Quote:

Standing Military Press 5x5 @135
A2G 5x5 (-20%) @ 140
Dead Lift 5x5 @175
Pull ups 5x5 @ bodyweight
Alternating DB curls 3x8 @45 Eh, I'll do this tomorrow....what a slacker
Standing DB Calf Raises 3x8 @50
Rear Lateral Delt raises 3x8 @25

Also, with this set up its amazing that your doing what your doing. I couldnt imagine dong overhead presses, directly into squats, then on to deadlifts ... I wouldnt be able to walk home.

I used a program at one point that supersetted overhead press, and deads ... needless to say I had to start out much lighter then what I could have been doing, and ended up only improving my endurance on those movements, while my strength gains suffered.

Eric3237 · 03-05-2007, 09:35 AM

You certainly can't make a career out of overhead pressing. But then again you can't make a career out of flat bench to the exclusion of shoulder pressing. I'd say OHP's have improved my shoulder health dramatically. It's about programming it properly. You have to take into account everything else that hits your shoulders and put in the pressing according to that. I would expect shoulder problems for some people on a program like this. Normally if I'm doing 5x5 on bench, rows, and doing pullups, etc. I'm not going to do more than 3 sets OHP a week at most.

There is all sorts of stuff hitting the shoulders in this. There are real laterals added. Dips can be tough on the shoulders. 5x5 pressing on top of that is a setup for some shoulder discomfort if not injury. You could probably drop the volume of shoulder pressing without affecting the program too much.

BigMal · 03-08-2007, 07:00 PM

thanks for the info all. I am definitely going to take a break doing military presses, or it's variations. if or when I start them up again, I will cut the volume to 3x5 max like suggested, maybe even lower.

02-19-2007, 04:11 AM	#101 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	thanks
	BigMal's Sig:Winter Mass Journal http://www.bodybuilding.net/showthre...6205#post26205

02-20-2007, 07:41 PM	#102 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Tuesday's results: Standing Military Press 5x5 @135 A2G 5x5 (-20%) @ 140 Dead Lift 5x5 @175 Pull ups 5x5 @ bodyweight Alternating DB curls 3x8 @45 Eh, I'll do this tomorrow....what a slacker Standing DB Calf Raises 3x8 @50 Rear Lateral Delt raises 3x8 @25 Thoughts:
	BigMal's Sig:Winter Mass Journal http://www.bodybuilding.net/showthre...6205#post26205

02-20-2007, 07:42 PM	#103 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,471 Gender:	sswwweeeeeett
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

02-20-2007, 07:54 PM	#105 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,471 Gender:	^^^ ;)
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-04-2007, 06:38 PM	#106 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	Sunday's results: A2G 4x5 @175 Flat Bench 4x5 @235 Bent Over Row 4x5 @145 Dips 3x8 @ bodyweight Swiss Ball Crunch 3x15 @bodyweight Thoughts: after a week off, I feel good. shoulder kind of hurts though, I think it was from the heavy Military presses. I might sub those out from something a little easier on the rotator cufs
	BigMal's Sig:Winter Mass Journal http://www.bodybuilding.net/showthre...6205#post26205

03-04-2007, 07:22 PM	#107 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 3,471 Gender:	do inclines or push presses if u want....i love push presses
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

03-05-2007, 09:35 AM	#109 (permalink)
Eric3237 Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,216 Country: Gender:	You certainly can't make a career out of overhead pressing. But then again you can't make a career out of flat bench to the exclusion of shoulder pressing. I'd say OHP's have improved my shoulder health dramatically. It's about programming it properly. You have to take into account everything else that hits your shoulders and put in the pressing according to that. I would expect shoulder problems for some people on a program like this. Normally if I'm doing 5x5 on bench, rows, and doing pullups, etc. I'm not going to do more than 3 sets OHP a week at most. There is all sorts of stuff hitting the shoulders in this. There are real laterals added. Dips can be tough on the shoulders. 5x5 pressing on top of that is a setup for some shoulder discomfort if not injury. You could probably drop the volume of shoulder pressing without affecting the program too much.
	Eric3237's Sig:To go from the general to the specific is a very good idea. But to go from the specific to the general; that's just confusing.

03-08-2007, 07:00 PM	#110 (permalink)
BigMal Rank: Member Experience: 10+ Years Join Date: Jul 2006 Posts: 140 Country: Gender:	thanks for the info all. I am definitely going to take a break doing military presses, or it's variations. if or when I start them up again, I will cut the volume to 3x5 max like suggested, maybe even lower.
	BigMal's Sig:Winter Mass Journal http://www.bodybuilding.net/showthre...6205#post26205

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