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2007/02/28, 10:03 PM
On Weeks 5 to 8 I do Hypers as a cool down from heavy deads!
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Knock-Um Down & Keep-Um Down!
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2007/02/28, 10:01 PM
All you do is remove Rowing and replace it with T-Bar.
Your hitting low-back great with deads and your hitting over-all back Pull-up and with the T-Bar you'll hit mid back real good.
Get rid of Rowing machine because pull-up are better anyway.
You should mix it up every 5 weeks anyhow like T-bars for 5 weeks then Rows or something eles then next 5 weeks.
here is my next 8 weeks on back and shoulder day because I too do both the same day.
Monday weeks 1 to 4
*Back & Lats
DeadLifts 5-4-3-2-1
Wide Grip Weighted Pull-Up 3x6
Standing T-Bar Rows 3x8
*Shoulders & Traps
Arnold Press 4x6
Upright Rows 3x6
Rear Delts 3x8
Monday weeks 5 to 8
*Back & Lats
DeadLifts 5x1
Close Grip Weighted Pull-Ups 3x6
Hyperextensions 3x15
*Shoulders & Traps
Iso Hammer Shoulder Press 4x6
Seated Shrugs 3x6
Rear Delts Machine 3x8
I'll take a week off and then the next 4 week may look like this
Monday weeks 1 to 4
*Back & Lats
DeadLifts 5x3
Medium Grip Weighted Pull-Up 3x6
Bent Over Barbell Row 3x8
*Shoulders & Traps
Barbell Press Ups 4x6
Barbell Shrugs 3x6
Rear Delts 3x8
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Knock-Um Down & Keep-Um Down!
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2007/02/28, 09:39 PM
im no expert but i would certainly incorporate some more isolation exercises to help you with the compound lifts i wouldnt train compounds of the same type 2x a week especially if you go heavier personally i do pyramid sets such as 12, 10, 8, 6 with a warm up set thats my 2 cents
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2007/02/28, 06:26 PM
Dear Readers,
I have been doing the 5 x 5 split for 5 weeks now approx. and I have seen significant increases in my lifts overall. I was wondering however if i include a 4th day of workout for t-bar rows and abdominal work will that be detrimental to my gains? I do 3 days Mon, wed and Fri and do squats, bench, barbells rows on both mon and fri with one bicep exercise with 4 sets on monday and one tricept excercise of 4 sets on Friday, Wednesday is deadlifts, military press, Pullups, Rowing Machine weights and standing clave raise. Now if i was to do a T-Bar row workout on the Tuesday and workout the abdominals as well will i risk overtraining? I am worried that my back will be sore for the next day with dealifts and may cause damage or that It will send me backwards, would this be the case? I was thinking of a 4 set x 8 rep spit for the t-bar rows. Also for the abdomianls is working them for 25 - 30 mins one day a week sufficient to sustain hard ripped abs, I already have good abdominals and was focused on maintaing or if not slightly increasing them would there need to be more work put in or should this sutain them with the other compund exercises helping to maintian them also? Also another question recently as of the last 2 weeks I have, after doing the 5 reps of 5 in my program attempted my approx one rep max. Is this recommeneded? I have increased each time either the weight or the reps and I find that its working for me, should i continue this?
Any information will be well appreciated.
Kind Regards,
Robert Murphy
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2007/02/28, 11:13 PM
Aside from eliminating leg training and taking him from total body to a body part split...
Dude, you answered your own question in your first sentence...
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Gravity hates you.
Enter the Darkside.
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2007/03/01, 04:18 AM
Hey,
Thanks for the info, I'll deffinetely look into changing from the seated rows to t-bar rows. I felt good using them last time i gave them a go and I'll deffinately take into consideration the splitting up workouts and retating them ever few weeks or so.
Thanks Again :)
Robert
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2007/03/01, 09:18 AM
I see that you like Bill Star. I have been running his program for about 8 weeks now...i can tell you from experience...don't add more work. If you do it right you will pretty beat up near the end of the program. I def need a rest day in between work outs and I sleep a lot more. Don't forget to eat. I put on ten pound these last 2 months and all my lifts have increased a lot. I have increased my deadlift from 385 to 425, squat from 315 to 340, bench from 230 to 255. I wouldn't worry about switching this up at this point outside of switching to t-bar rows. Also, don't split it up...this is supposed to be a full body routine.
The first 4 weeks were pretty easy if set week 4 to do a 5 rep max like program says. The last 3 weeks have been brutal. In fact, i am taken a week off to recover.
Steve...I talked to a lady about a sponsor. She said you need to be there to fill out the paper work, but it should only take a min. When are you free to do this?
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Light bulb shaped people are easy to push over!
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2007/03/01, 01:51 PM
You've got mail sean.
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Gravity hates you.
Enter the Darkside.
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