Adarq.org

Hey Lance / Adarq,

I changed up my routine slightly, just wanted the green light in order to use it:

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Upper A
Push Press:  3 sets, rest paused
Weighted Chin ups:  3 sets, rest paused
Weighted Dips:  3 sets, rest paused
DB Press:  5 x 8
Paused Lat Pull:  2 x 10
Wrist Curl:  2 x 15

Lower A (Explosive)
Hang Clean:  4 x 3
Box Squat:  5 x 5
Deadlift:  3 x 5
GHR: 2 x 5
Calf Raise: standing 3 x 15
Weighted Planks: 2 x 1min, sides - 1min each

Upper B
Bench Press: 5 x 5
DB Row: 2 x 10
Bicep Curl: 3 sets, rest paused
Overhead DB Press: 3 x 8
Pullups: 3 sets, rest paused
Wrist Curl:  2 x 15

Lower B (Heavy)
Squat: 10 reps, rest paused
RDL: 3 x 6
Lunges: 2 x 8
Leg Curl: 2 x 10
Calf Raises: standing 3 x 15
MTS Chair Crunch: 3 x F

*foam roll after every workout (with roller or basketball)
*shower + stretch after every workout

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The main points I am curious about are:
-the set/rep schemes
-the order of exercises
-the exercises themselves (whether Overhead DB Press, DL's are good supplemental exercises to use)

Thanks!

The day you have deadlifts, hang clean, and box squat is gonna be a hell of a day to try and recover from/ complete, I would either take out the deadlifts or the box squats.  And dont do curls before pull ups. Everything else looks fine.

Alright thanks, for the first workout I'll see how I feel, but I'll probably end up taking out the deadlifts. For some reason I can never manage to perform them properly.

A couple more questions:

- for the overhead db press, I was looking at some video's and stuff, and I noticed that a lot of people say not to lock out elbows and only go about 90% of ROM....another typical stupid rumor or is it true?

- for the 5x5 routine on bench press, should I ramp up weights (I'm lifting ~115x5 max right now), or use same weight?

- the squats are starting to get harder with the 10 rep rest pause method...I'm starting to not be able to complete some workouts. I'm probably overanalyzing, but would it be better to change methods or should I continue?

Quote from: StuckInTheAir on August 16, 2011, 11:09:38 pm

Quote from: LanceSTS on August 16, 2011, 10:57:56 pm

The day you have deadlifts, hang clean, and box squat is gonna be a hell of a day to try and recover from/ complete, I would either take out the deadlifts or the box squats.  And dont do curls before pull ups. Everything else looks fine.

Alright thanks, for the first workout I'll see how I feel, but I'll probably end up taking out the deadlifts. For some reason I can never manage to perform them properly.

A couple more questions:

- for the overhead db press, I was looking at some video's and stuff, and I noticed that a lot of people say not to lock out elbows and only go about 90% of ROM....another typical stupid rumor or is it true?

no, go to full extension, there is a reason your elbows lock out.

Quote

- for the 5x5 routine on bench press, should I ramp up weights (I'm lifting ~115x5 max right now), or use same weight?

doesnt matter, the main thing is that you improve each week the weight lifted, which ever one you think you can improve the most, do that one.

Quote

- the squats are starting to get harder with the 10 rep rest pause method...I'm starting to not be able to complete some workouts. I'm probably overanalyzing, but would it be better to change methods or should I continue?

you dont eat enough protein, so youre going to have a hard time as you get stronger, which is what has happened, regardless of which training routine you use.  Use the other rest pause for a while and total 3 sets with some higher reps, see how that works for you, that way you have 3 sets to beat one total.

Thanks, and I'm going back to the 200g protein diet again, also taking multivitamin. Shouldn't have ever left it in the first place lol. I'll try the new method after my current cycle ends (225x10 @ 133 hopefully).