Help with a new programme..Back and Chest.

Degsy

I've been using the following programme for the past two months or so:

Incline x1, 2x3, 2x5 - Start with one rep max,drop weight by 5 kilos per set.

Bench 15-12-9-6-4 - add 5 kilos pers set,2'5 kilos per week.


Back day

Cable rows w/ parallel grip handle 5x10
Chest Supported Rows 3x12
Pulldowns 3x15
Machine shoulder press x 15-12-9-6-4
HS shoulder press x15-12-9-6-4
Shrugs x 3-12
Seated Dumbbell Powercleans 5x10 or 12

Anyway,i've gotten good strength gains from this,adding 10 kilos to my bench in this time and a substantial amount to the back-work too.
However it seems i've hit a wall on the whole thing and the gains seems to have stopped altogether.

Can anybody suggest a new routine that will help me bust the plateau and continue to get stronger?

El Horseboxo

Lower the weight and maybe try a 5x5 program where in week 1 you start at a certain weight and try to increase the weight each week. But don't increase the weight unless you can nail the 5 sets of 5 reps.

Probably add a bit more barbell work. Try deadlifts, rows, overhead press, hang or power cleans. And squats if you aren't already doing them. You also seem to be doing a heavy workload. Lots of exercises and lots of reps. Knocking out loads of reps is probably starting to take its toll on you. I think a 5x5 or 4x6 program would allow you to use your energy more effectively on fewer exericises.

Have a look at starting strength or stronglifts.

jasonf9ace

ripptoes 3x5 is a great program aswell to break that plateau

Remmy

Maybe change up your back workout a bit?have a vertical pull,horizontal pull and something for rear delts.Thats all I got.

Brian?

Degsy wrote: »

I've been using the following programme for the past two months or so:

Incline x1, 2x3, 2x5 - Start with one rep max,drop weight by 5 kilos per set.

Bench 15-12-9-6-4 - add 5 kilos pers set,2'5 kilos per week.


Back day

Cable rows w/ parallel grip handle 5x10
Chest Supported Rows 3x12
Pulldowns 3x15
Machine shoulder press x 15-12-9-6-4
HS shoulder press x15-12-9-6-4
Shrugs x 3-12
Seated Dumbbell Powercleans 5x10 or 12

Anyway,i've gotten good strength gains from this,adding 10 kilos to my bench in this time and a substantial amount to the back-work too.
However it seems i've hit a wall on the whole thing and the gains seems to have stopped altogether.

Can anybody suggest a new routine that will help me bust the plateau and continue to get stronger?

The volume on your back day could be a problem. I'd drop the seated DB powercleans and one of the shoulder presses.

It depends on what your entire week looks like, but could your over all volume be holding back strength gains?

Degsy

briankeating wrote: »

It depends on what your entire week looks like, but could your over all volume be holding back strength gains?

Well i do deadlifts and leg-press on another day with roman chair,ab-pulldowns and triceps.
I do Bi's on chest day too..

gymsoldier

Pair Chest and Shoulders (Anterior and Medial heads) one day. With Back and Posterior Delts another day. Thats how I train anywho.

d-gal

Degsy wrote: »

I've been using the following programme for the past two months or so:

Incline x1, 2x3, 2x5 - Start with one rep max,drop weight by 5 kilos per set.

Bench 15-12-9-6-4 - add 5 kilos pers set,2'5 kilos per week.


Back day

Cable rows w/ parallel grip handle 5x10
Chest Supported Rows 3x12
Pulldowns 3x15
Machine shoulder press x 15-12-9-6-4
HS shoulder press x15-12-9-6-4
Shrugs x 3-12
Seated Dumbbell Powercleans 5x10 or 12

Anyway,i've gotten good strength gains from this,adding 10 kilos to my bench in this time and a substantial amount to the back-work too.
However it seems i've hit a wall on the whole thing and the gains seems to have stopped altogether.

Can anybody suggest a new routine that will help me bust the plateau and continue to get stronger?

Bent over rows (DY style) should give u some good back gains. I would ditch the chest supported rows for them. For shoulders just DB press, maybe the same intensity as chest since it worked for you
I suppose as well you are doing a bodybuilding style routine which isn't exactly the program you want to do to get 'stronger' so maybe decide what you are looking for first priority wise

Mellor

Why?
I'm not saying its right or wrong, I'm just wondering why you do this.

Brian?

Degsy wrote: »

Well i do deadlifts and leg-press on another day with roman chair,ab-pulldowns and triceps.
I do Bi's on chest day too..

I think the volume is the problem. You are isolating Bi's on chest day and hitting them hard on back day, maybe they haven't recovered enough. You're also hitting your back twice a week, once with deadlifts and then with your back day. Same again with triceps, chest day and shoulder pressing.

Why the complicated program?

Degsy

briankeating wrote: »

I think the volume is the problem. You are isolating Bi's on chest day and hitting them hard on back day, maybe they haven't recovered enough. You're also hitting your back twice a week, once with deadlifts and then with your back day. Same again with triceps, chest day and shoulder pressing.

Why the complicated program?

Well the programme was suggested to me by a well-known poster on this forum who seems to know his stuff.
Basicly my bench had hit a wall a while back after i'd tried a few different routines and he suggested hammering my upper back as well as the high-rep chest workout.
It has to be said i was making good gains untill just after x-mas when i just couldnt progress any further.