Tweaking Legend

legend365

Ok guys i need your helps

I've being doing the strong-lifts 5x5 for the past 8-10 weeks.

+30kg to squats at 100kg
+15kg to press at 55kg
+15kg to bench at 80kg

Took a week off last week and want to come fighting back with a new program for the next 8-10 weeks(I'll go back to 5x5 after that time).

So i need your help on sculpting the perfect 4-5 day plan for size + definition.

CHEST

Bench press
Incline bench press
Decline bench press
Dumbell flys
Cable flys
Push ups

BACK

Dumbell row
Upright row
Hyperextenions
Pull ups
Shrugs

ARMS

Preacher curl
Cable curls
Reverse barbell curl
Hammer curl
Dips
Wrist curl
Tricep kickback
Tricep pulldown

LEGS

Squat
Deadlift
Hamstring curl
Calf raises
Leg extensions
Dumbell lunges
Stair climbers

SHOULDERS

Military press
Side raise
Front raise
Anterior raise

ABS
Bicycle kicks
Leg raises
Crunches
Side crunches
Plank
Side plank
Supermans
Roll ups

They're most of the exercises i can think of. It would be great of people could pick out the best(key) exercises to do.

I know squats and deads are an obvious choice. I'll be sticking with them twice a week hopefully.

So what you guys think? Any help is much apprieciated!

Oh and stats!

Age: 21
Height: 6ft 4
Weight: 77kg

Brian?

Why not stick with the 5x5 if you're still making strength gains? +30Kg to your squat is pretty good in 10 weeks. I wouldn't change until I plateau, ifin I were you.

If you do want a program to spend more days in the gym though, here’s a suggestion. The last while I've been doing a push, pull, legs split. I was kind of forced into it due to shift pattern and the need to lift on consecutive days a lot. It’s working out quite well so maybe it would suit you.

Basically its:

Day1: Pull
Day2: Push
Day3: Legs
OFF
OFF
Repeat.


Pull Day: Deadlift 3x5, (all 3x8)T-bar row, Pullups, Hypers and some form of curl

Push Day: Military Press 3x5 , (all 3x8)Bench press, DB flyes and skull crushers.

Legs: Squat 3x5, (all 3x8) SL Deadlifts, Glute Ham raises, Leg Press and calf raises.


Just a suggestion, but it seems to work quite well for me.

legend365

Just lookin for a mix up. I like a change every now and again, keep the body guessin and keep my mind busy with a new program


I used to do a push pull program way back (minus legs, i was dumb i know).

What you laid out looks pretty much solid. My deadlift form needs improving however

What do you suggest on alternating the bench (norm-decl-incl) ?
Thanks for comments

Brian?

Benching is not really a priority for me right now, I've decided to spend a few months prioritising my OH press instead. I alternate incline and flat benching every 2nd workout. I haven't decline benched in an awful long time, never really felt the benefit of it.

legend365

I was always under the impression that the decline seperates the chest from the abs nicely and give it that flat look....rather than the moob look.

legend365

Ok think im finalized on a good routine.

4 days a week program

A, off, B, off, A, B, off

A = Push Day

Bench (always alternating)
Flys
Press (alternating between dumbells + overhead)
Squat
Ham Curl
Tricep (alternating between cable pull down + skull crusher)
Stair Climbers

B= Pull Day

Dumbell Rows
Deadlifts
Leg Extensions
Calf Raises
Curls (alternating between hammer + preacher)
Chin Ups

Think i might roll with that for awhile what you guys think?

Should i put an abs day in or wait til further into the program?

legend365

Could someone mvoe this to fitness logs please.

Thanks

Transform

legend365 wrote: »

Ok think im finalized on a good routine.

4 days a week program

A, off, B, off, A, B, off

A = Push Day

Bench (always alternating)
Flys
Press (alternating between dumbells + overhead)
Squat
Ham Curl
Tricep (alternating between cable pull down + skull crusher)
Stair Climbers

B= Pull Day

Dumbell Rows
Deadlifts
Leg Extensions
Calf Raises
Curls (alternating between hammer + preacher)
Chin Ups

Think i might roll with that for awhile what you guys think?

Should i put an abs day in or wait til further into the program?

drop the leg ext on second day add in lunges

put the chin ups in earlier in the program as they are a priority.

sort the deadlift out asap it matters that much - post up a video if you can.

finally get stronger and eat more to get your weight up

legend365

Transform wrote: »

drop the leg ext on second day add in lunges

put the chin ups in earlier in the program as they are a priority.

sort the deadlift out asap it matters that much - post up a video if you can.

finally get stronger and eat more to get your weight up

Right, extensions: out lunges: in!

Im lifting 55kg deadlift with no form slippage. Once i lift 60, form slips. I don't know why. Thighs parallel to the floor, shoulderS over bar, back as straight as possible. I think the problem is a tendancey to curve my upper back to reach the bar

Chin ups - was doing them last as a total gas out exercise but will move them to first thing i do to get more out of them.

Put on +3-4kg over last 2-3 weeks :D:D

Transform

legend365 wrote: »

Right, extensions: out lunges: in!

Im lifting 55kg deadlift with no form slippage. Once i lift 60, form slips. I don't know why. Thighs parallel to the floor, shoulderS over bar, back as straight as possible. I think the problem is a tendancey to curve my upper back to reach the bar

Chin ups - was doing them last as a total gas out exercise but will move them to first thing i do to get more out of them.

Put on +3-4kg over last 2-3 weeks :D:D

good man and stretch hip flexors to help with getting to the bar.

there are bigger problems if you are having issues pulling just 60kg so get some proper instruction

legend365

Been researching ripptoe and other techniques so hopefully i'll havbe it dwn next pull day

ok this is how its looking.

5 days a week program

A, B, C, off, A, B, off

A = Push Day

Squat
Bench (always alternating)
Ham Curl
Flys
Stair Climbers
Tricep (alternating between cable pull down + skull crusher)

B= Pull Day

Chin Ups
Dumbell Rows
Deadlifts
Shoulder press
Lunges
Curls (alternating between hammer + preacher)
Calf Raises

C = Abs day

10mins on treadmill (HIIT)
Captains chair
Leg raises
Bicycle kicks
Plank (alternate supermans + side plank)
Floor Sweepers

Any suggestion for the abs day is much apprieciated.

kevpants

legend365 wrote: »

So i need your help on sculpting the perfect 4-5 day plan for size + definition.


Age: 21
Height: 6ft 4
Weight: 77kg

My advise would be to simplify this down. You're talking about isolating muscles and certain exercises giving a certain look. That doesn't apply for you.

At your height and weight I'd be throwing "definition" on the scrap heap for now. You are probably pretty skinny looking right? Staying skinny doesn not equal definition. If you want to grow some muscles you want to start eating ALOT.

If you're going to eat alot you've got to train appropriatley. The ab day has to go. If you have certain amount of days or hours or even a certain amount of energy per week to expend at this, why would a 6ft 4in 77kg bloke spend 25% of that time on his abs? I'd consider calf raises, leg extensions and hamstring curls a waste of time for a skinny bloke also.

It's the kind of comment that gets me landed with the "not everyone wants to be a powerlifter" criticism but, you said you were studying Rippetoes instructional stuff, set goals at squat, bench, deadlift & press and train the crap out of them.

You don't need to be isolating bits and pieces of you, you need an overall increase in size.

It doesn't really matter about set and reps. If you come back in 6 months with a 30% increase in your numbers at those lifts, you'll be a different measure of a man.

For that reason I think you're best devoting your time to those main movements and keeping the additional exercises simple: Chins, dips, pushups.... not much else.

Transform

kevpants wrote: »

My advise would be to simplify this down. You're talking about isolating muscles and certain exercises giving a certain look. That doesn't apply for you.

At your height and weight I'd be throwing "definition" on the scrap heap for now. You are probably pretty skinny looking right? Staying skinny doesn not equal definition. If you want to grow some muscles you want to start eating ALOT.

If you're going to eat alot you've got to train appropriatley. The ab day has to go. If you have certain amount of days or hours or even a certain amount of energy per week to expend at this, why would a 6ft 4in 77kg bloke spend 25% of that time on his abs? I'd consider calf raises, leg extensions and hamstring curls a waste of time for a skinny bloke also.

It's the kind of comment that gets me landed with the "not everyone wants to be a powerlifter" criticism but, you said you were studying Rippetoes instructional stuff, set goals at squat, bench, deadlift & press and train the crap out of them.

You don't need to be isolating bits and pieces of you, you need an overall increase in size.

It doesn't really matter about set and reps. If you come back in 6 months with a 30% increase in your numbers at those lifts, you'll be a different measure of a man.

For that reason I think you're best devoting your time to those main movements and keeping the additional exercises simple: Chins, dips, pushups.... not much else.

what he said

legend365

Aye, i've just come out of doing 10 weeks of the compound lifts.

Squats - love them weight always goes up
Bench - plateud early on and cnt get past the 80kg mark
Press - went up but soon levelled off too
DeadLift - dont talk to me about deadlifting

I wanto try push myself past these platues + i dnt have a trainin partner/spotter.

Im now 82kg

edit: you are right kevpants, im just trying to get it all at once which is probably impossible. I'll drop the Abs for another few months for a day of rest. The overall goal i suppose for now is to get stronger and bigger. I'll worry about def and cutting in may.

Bring on the milk!

legend365

I'm looking at now introducing power cleans but need much more practice.

Looks like im going back to the compounds

Was wondering...since i need to get my technique spot on, is it ok to deadlift 3 or 4 days a week? Still pretty weak on that level

legend365

UPDATE!

Now weighing 85kg. Its tough work all that food

Deadlift has gone up to 95kg (practise, practise, practise from a measly 60kg)
Squats are dead in the water (injury), 90kg
Bench is now 82.5kg
Press is steadily increasing, 45kg
Cleans are at 52.5kg, form needs improving (tend to hyper-extend)

Next week hope to reach 100kg deadlift and 85kg bench.

Press might even get to 50kg hopefully!

legend365

Now weighing 87kg. Startin to get fat now :P

Deadlift is at 105kg
Back squatting and at 85kg
Bench is now 87.5kg
Press is up to 52.5kg
Cleans havn't progressed at all. Could do with a lesson in them. Out of 5 i could do 1 perfect but then mess up on the rest.

Looking for 120kg deadlift
95kg bench
60kg press

by June. Wish i didn't have college distractin me