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Old 01-09-2007, 06:36 AM
EricT EricT is offline
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Join Date: Jul 2005
Posts: 6,314
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First of all this is supposed to be an intermediate routine. The most important thing with that is that you can recover from the week. Each week is it's own new thing. That doesn't mean you can progress forever but that your going for recovery. I.E. not a lot of residual fatugue on the next week.

Monday is the big day. The other days are either light or medium days. You can work threee heavy or two heavy or whatever but I don't think you should do that now. You build on it as you go along in your training.

With this you have way too much on wednesday. Friday is ridiculous. This will all carry over into the next week. Hell if your going to do that you may as well do the standard Advanced Routine.

I don't know what squats 90% means on wednesday. It's too much whatever it is. If you want to use percentages you use percentages of your 5RM, right? 90% of your 5RM is way too much. 70 to 80% at the reduced volume would be better.

Deadlifts again too much. Concentrate on one or two top sets of deadlifts. You have choices as you go along if you want to add more but deadlifts are probably more fatigueing than anything else. Rows have no business being in there. I'd recommend military press on wednesday. Why does everyone choose the incline press? LOL, you're not going to come out of this with a barrel chest just because you did another bench on wednesday. Overhead lifting is very important and will support a whole lot of other things you do, including bench.

Shrugs are a bad accessory to choose. This is not a bodybuilder routine. The only reason to do a similar thing to shrugs is if it supports your deadlift. IMO, you probably are not at a stage where you need deadlift support and that also could be added in later but not heavy shit. Probably something like RDL's not heavy.

Your using the chins all wrong. I don't know how many chins you can do. Now, I agree with 0311 wholeheartedly about chins being a staple exercise. IMO, it is "core". But in this case, for this intermediate routine, I actually think it makes sense to view them as an assistance exercise. See progression on the rows is what its all about. 2 or 3 sets of chins to near failure on wednesday. However many reps. When you can add reps do so but don't sweat it. Chins will pretty much be your "bicep" exercise but it has the added advantage of being a fantastic all-around movement. But everything has to be done with progression on the core lifts in mind.

Friday is basically a deal breaker. You need to cut all that down. You can choose the template a la Madcow for Friday and do ONE backoff set of 8. There are other things you could do also but I hesitate to go into them. Drop all extra bicep things on Friday until you've run it a few weeks and then add in a LITTLE bicep work if you feel it won't hurt. As 0311 told you, choose a tricep extension for the tricep work. One exercise. 2 or 3 sets, 8-12 reps.

Listen to 0311. Squats go first. I don't care how you feel about them. This is not a bodybuilder routine. It's not about your chest. It's about progression on three lifts. Squat being the king of them (and deadlift very important in my heart ).
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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