Adarq.org

While this forum is still alive, thought it would be quick to get some feedback on what I'm doing as of now lol..


Chest/Tris
bench press - three sets rest paused

incline dumbell press - 3 sets, 5-7 reps

barbell tricep extensions to face - 3 sets, 6-8 reps

cable pec fly  - 3 sets rest paused

weighted dips - if time


Back/Bis
weighted pullups - three sets, up weight @ 10 reps

db rows - 2 x10

seated cable rows - 3 x 8

bicep curls - 3 sets rest paused


Shoulders
db overhead press - 3 sets, 5-7 reps

upright row - 3 sets, 8-10 reps

db lateral raise - 3 sets, 8-10 reps

plate raises - 3 sets 5-7 reps


Legs
hang clean - 3 x 3

squat - 3 sets, 8-10 reps

SL deadlift - 2 sets, 5-7 reps

leg curl - 2 x 10

calf raises - 3 sets, 10-12 reps




as for the tricep extentions, is this what you mean?
<a href="http://www.youtube.com/watch?v=Zy1qFYdQ0Ys" target="_blank">http://www.youtube.com/watch?v=Zy1qFYdQ0Ys</a>

Quote from: StuckInTheAir on February 08, 2012, 02:54:04 am

Quote from: LanceSTS on February 07, 2012, 11:40:26 pm

  Its most likely the same thing that holds your strength gains back all the time, you being a vegetarian and not getting enough protein.  If you get that in check then your lifts will go up regardless of your set rep scheme. 


 Rest pause with 135 up to 10 the way you used to do it would work well.  You could also keep doing sets with 135 until you hit 20 total reps overall.  Try and decrease the number of sets it takes you each time you bench press.  If youre serious about your bench press going up make sure youre doing some solid triceps work as assistance as well.

Got it, my current Chest/Tris day looks like this:

Bench Press
DB Press
Cable Fly (Lying Down)
Weighted Dips

Any recommended changes? I can add another exercise if needed.

bench press

incline dumbell press

barbell tricep extensions to face

done

yessir.

one more thing, due to school, etc it's hard to workout in the afternoon/night, so I've gone a couple times before school (around 6:30)...will this affect my numbers much? I warm up with a .25m jog, shoulder dislocations (one of your vids), and then normal warmup with the bench.

Hi Lance,

My bench has been increasing slowly over the months and right now I'm at 135x5. However, the momentum has been slowly decreasing, and my last couple bench sessions look like this:

135x3, work sets
135x4, work sets
135x4, work sets
135x5, work sets

What would you suggest as a good routine for benching right now? I'm currently going 135x?, 135x?, and 115x?. Maybe rest-pause again or 5x5?

lol I saw a dunk video and was like SHIT! ADARQ'S BACK!
 

bringing the long distance genetics into play?


nice   

no.

alright then, first workout is in 1.5 hrs

Hey Lance,

School has taken over and no matter how hard I try to finish everything as fast as possible, I simply cannot get 4 workouts in a week. Is there a way to condense my workouts into two days? I would think that would mean having full body workouts, and I don't know how to structure those optimally. My goals are chiefly to just increase raw strength, since I have zero time for other activities like basketball and jumping right now.

Stats right now:
Bodyweight: 135
Squat: 255 deep
Dead: 260
Bench: 135 (weak)
Push Press: 100x5 (weak)

I might be able to do three days, but I strongly doubt it.

Thanks