Originally Posted by gong
thanks wolf, I actually thought about alternating the exercises that way so I could hit them harder, so I might give that a try. Is this enough volume ?
its more than enough volume. you need to learn to progress and hence wave the volume a bit as you go on. for example,
Decline barbell Bench 3 x 8-10
this means that lets say you start out with 100 lbs on this exercise, ok?
Week 1 = 100 lbs x 8 reps x 3 sets
Week 2 = 100 lbs x 9 reps x 3 sets
Week 3 = 100 lbs x 10 reps x 3 sets
Week 4 = 110 lbs x 8 reps x 3 sets
Week 5 = 110 lbs x 9 reps x 3 sets
Week 6 = 110 lbs x 10 reps x 3 sets
Week 7 = 120 lbs x 8 reps x 3 sets
do not take anything other than Pull-ups to failure.
About the squatting. Mate I wish I could. I've tried a few times. But after a couple of sessions the knee gets progressively worse. Same thing with lunges and Bulgarian squats, but I'm going to try again with these, starting light and slowly slowly working my way up. Hey, I've got to do the best with what I've got.
so if you have knee problems, do the following...
look up http://www.bulletproofknees.com/
and buy that book ASAP
do whatever is written out for you in that book.
learn to do things slowly. for example, lets say you start squatting today, alright? perhaps going all the way down is hurting your knees? no problem..here's the solution: squat onto a box. Next week, squat onto a smaller box. Then squat the week after into an even smaller box. Slowly and steadily, you will build up the capacity to squat deep. Read up on squatting form. watch other people's videos who have good form (do not look at anyone at a powerlifting meet and think that is good form because its NOT) and then mimic the exact form. once you have succeeded in hitting a decent depth (lets say it takes you 3 months at the most, ok?) then focus on using weight. So take the empty bar and squat. Just use the empty bar for the first week. then add 5 lbs to the bar every week from there on. Before you know it in 2 years you'll be repping 225 lbs. Its only when you take these small baby steps will you be able to reach your goals.
If that book is too expensive for you, buy Eric Cressey's book called Maximum Strength: http://www.ericcressey.com/maximumstrength.html
and do the warm-ups in the book. they will help with flexibility and mobility. do them slowly and cautiously. do not rush into things. if lets say you do a particular exercise and it hurts your knees the next day...lets say it hurts unbearably, then it means one of the two:
1.) you werent doing a particular exercise correctly
2.) that exercise is bad for you
if it is #2 then drop the exercise.
good luck, dude and read up on the injuries sticky posted here by Eric3237