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Routine Cycling? Periodization? Unloading?



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  #11  
Old 11-23-2008, 10:41 PM
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What does your current routine look like?
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  #12  
Old 11-23-2008, 11:39 PM
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Thanks for the input guys. I think im gonna drop to 215 this week (my last real confident weight for bench) and do like a 3x3 or so and then next week do what eric and pity suggested. Maybe do 240 for 2-3 reps 2 sets and then hit up a 5 rep set of 220 or 225 and then judging by how I feel I will add more weigth on in the coming weeks. Makes sense to me

I havent hit any stopping points on deads or squats but my squat is only at like 155 right now because i just added them into my routine 5 weeks ago and i want my form to be good cause im going A2G and deads i just added last week but im only doing them every other... i want to be strong but i would call myself more of a middle of the road lifter, dont care to be cut or a body builder and dont want to be a full blown powerlifter. So i feel its more realistic for me to only do deads once every other week or i may do every week rotating between conventional and sumo... i personally feel more comfortable with sumo but I want that back width associated with conventional

ok anyways here is how my workout have been the last 5 weeks...

Monday -

Wide Grip Pull ups 2x8
Now im doing these on the assisted machine because I can only do about 5 regular pull ups and im going real wide on these to work on my lats so Im taking off assistance each week
Military Press 3x5
Seated Rows 3x5
DB Hammer Curls (light bicep work, 30 lbs) 2x8-10

Once in awhile I will work in Lat pull downs or deadlifts but not every back workout


Wednesday -

BB Flat Bench 3x5

Incline DB 3x5
Weighted Dips 2x8


Friday

Squat 3x5
Calve Raise 2x15
Leg Press 3x5


and then on tues, thur, fri I have been doing HIIT cardio but I plan on chaging that to incline treadmill walking for 40 min for a few weeks. Maybe a lil after my lifting sessions too
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  #13  
Old 11-24-2008, 04:38 AM
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Sounds good. If you do what Pity suggested one important note for those doubles or singles..do NOT rush through it. If you keep the rest periods too short it will not work. BTW, I prefer doubles for that...unless it is just really easy. Better to do two strong confident reps (the second one tends to be better than the first) then two strong ones and then one with struggle.

With that method you do not have to do 5 reps when you go back to the weight you were stuck at. You can do 5 or more..just leaving one or two in the tank.
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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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  #14  
Old 11-24-2008, 06:46 AM
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So when I go back to the weight should i be feeling like I can do 6 but only do 5? Because If im going to 5 and 5 is the last rep I can do thats Pretty much to failure right?

Eric. how do you feel about my workouts. Thats the other reason I havent gone to any kind of hypertrophy plan... they are all super in depth with supersets and dropsets and 50 million different exercises... I LIKE SIMPLE... but im sure some day i will have to add in some of that stuff to get past plateaus
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  #15  
Old 11-24-2008, 07:22 AM
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i think you should definitely add some type of leg work on mondays...even if you don't deadlift...put in something to work the hammies.
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  #16  
Old 11-24-2008, 07:24 AM
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So hitting legs twice a week?

Keeping in mind im gonna be deadlifting every other week on mondays

thanks pity!
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  #17  
Old 11-24-2008, 07:33 AM
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move the pullups to wednesday, rows to friday.....add in a type of deadlift on monday, maybe some single leg assistance work, and then military press.

so on the week you're not doing conv/sumo throw in rdl's, or stiff leg deads....done with lighter weight for higher reps. and then you can do some lunges, single leg squats, bulgarian squats, stepups, etc...
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  #18  
Old 11-25-2008, 01:29 PM
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Any specific reason for moving them around like that?
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  #19  
Old 11-25-2008, 02:10 PM
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well...dead lifting works your back pretty good...i like doing something backwise every time i workout....no need to overdo it though...

when you're not conv deading...you could throw in some db rows on that day.

i just don't think working your back once a week would cut it. i know it doesn't for me
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  #20  
Old 11-25-2008, 07:13 PM
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Can i add lat pull downs in on a opposite day? I dont think i want to work my back all 3 days but maybe 2
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