Replacement Exercises

IR1SH RANG3R

Hi All,

So I am thinking of starting a new programme I got my hands on but there's two exercises in here that I am looking to replace if possible and looking for suggestions.

On a leg/bicep day I have the following exercises:

• Squat (Triple dropset on last to failure, forget tempo on these)
• DB lunges
• Box jumps
• EZ bar curls (Wide grip and short grip. Do 8 reps wide grip then do 8 reps short grip, that’s 1 set repeat 3 times)
• DB hammer curls

I am looking to replace the Box jumps with something else if possible as I don't know if I'll be able to do these in my gym?

Also on Shoulders/Delts/Ab day I have the following exercises:

• DB lateral raise
• Military Press Olympic Bar
• Military press on Smyth machine
• Seated lateral raise
• Ab crunches
• Plank

Here I am looking to replace the Smyth Machine Military Press as, again, I'm pretty sure my gym does not have a Smyth Machine?

Thanks and sorry if this is a stupid question

Mellor

Where did this program come from?

Squat drop sets to failure feels like not a great idea. Then trying to do box jumps after :-/

I also don't get the point behind doing presses with a barbell, then more presses in the smyth machine. What's the logic behind switching to an inferior movement?

Tbh, it looks like the program is about awkward uncomfortable exercises, and not results.
I'd be inclined to leave those two out rather than swap them.

IR1SH RANG3R

To be honest I thought the same myself, another reason to look for replacements but maybe I should tinker with it a bit more?

A friend of mine got the workout from a PT he is seeing and I just took it to have a look and maybe apply it to myself because I'm losing interest in my routine and motivation is starting to dip. He also gave me a meal plan which has some questionable items as well which I have mentioned to him but at least it's not my money that's being wasted!

Any more suggestions for modifications? I don't really want to cut out any exercises if possible, I'd rather spend the time doing something worthwhile than just reducing!

Mellor

Is that the entire program or just two days out of 3 or 4?

IR1SH RANG3R

That's two out of three, the other day is back, chest and triceps and looks like this:

• Close grip lat pull down
• Wide grip lat pull down
• Single arm DB row
• Flat DB press
• DB Flys
• Tricep pushdown (triple dropset on last set to failure)

Think I'm happy enough with this day though?

Actually, another question I could use help with. I currently do the Jason Blaha 5x5 programme which is all I've done since starting (so still a novice). When starting a new programme like this with brand new exercises, how do I work out the weights I should be starting at?

Mellor

As a workout in isolation, its ok. But back and chest are big muscle groups, they are squeezed into a day along with triceps.
Then shoulder and abs gets a day on its own. It's a very disproportionate spread imo. DB lateral raise, then seated lateral raise etc.
I'd really question the logic of the guy who wrote it.

If you want to do it go for it, it won't kill you'll probably get bigger and stronger.

IR1SH RANG3R wrote: »

Actually, another question I could use help with. I currently do the Jason Blaha 5x5 programme which is all I've done since starting (so still a novice). When starting a new programme like this with brand new exercises, how do I work out the weights I should be starting at?

Easiest way to to make a low-ish estimate, and if you get it increase the weights the set or workout until you are only just comfortably getting the reps out.

Transform

Mellor wrote: »

As a workout in isolation, its ok. But back and chest are big muscle groups, they are squeezed into a day along with triceps.
Then shoulder and abs gets a day on its own. It's a very disproportionate spread imo. DB lateral raise, then seated lateral raise etc.
I'd really question the logic of the guy who wrote it.

If you want to do it go for it, it won't kill you'll probably get bigger and stronger.


Easiest way to to make a low-ish estimate, and if you get it increase the weights the set or workout until you are only just comfortably getting the reps out.

As ive said before on threads like these - you dont have a program, you have a list of movements and you're jumping around because there is no solid structure to begin with.

whats your current - height, weight and goals?

IR1SH RANG3R

Transform wrote: »

As ive said before on threads like these - you dont have a program, you have a list of movements and you're jumping around because there is no solid structure to begin with.

whats your current - height, weight and goals?

My current weight is 78 kg (down from 88 kg) and I am around 5'9. Current goal is to continue to shed the fat as I am still chubby and to tone up. When I achieve this I will then look to packing on muscle and getting bigger but probably best to get body fat down before I do that!

Any recommendations welcome

Transform

IR1SH RANG3R wrote: »

My current weight is 78 kg (down from 88 kg) and I am around 5'9. Current goal is to continue to shed the fat as I am still chubby and to tone up. When I achieve this I will then look to packing on muscle and getting bigger but probably best to get body fat down before I do that!

Any recommendations welcome

great, current calorie intake per day?

Current squat, deadlift, weighted chin and standing overhead press and/or weighted dip

IR1SH RANG3R

Transform wrote: »

great, current calorie intake per day?

Current squat, deadlift, weighted chin and standing overhead press and/or weighted dip

Haven't been tracking calories recently as I have dropped off the wagon for a bit. Meal plan I'm looking at is c.1800 calories a day (what I would have been on before give or take).

Squat = 70kg
Deadlift = 90kg
OH Press = 30kg

Don't do weighted Chins or Dips so I don't know

Other exercises I do with my "current" programme:

Straight bar curl = 20kg
Bench Press = 40kg
Bent Over Rows = 35kg
BB Shrug = 40kg

Transform

IR1SH RANG3R wrote: »

Haven't been tracking calories recently as I have dropped off the wagon for a bit. Meal plan I'm looking at is c.1800 calories a day (what I would have been on before give or take).

Squat = 70kg
Deadlift = 90kg
OH Press = 30kg

Don't do weighted Chins or Dips so I don't know

Other exercises I do with my "current" programme:

Straight bar curl = 20kg
Bench Press = 40kg
Bent Over Rows = 35kg
BB Shrug = 40kg

dude your problem is you're weak not strong enough and pissing about doing drop sets etc aint going to do sh1t for you unless you get yourself to the point where you're at the very least doing 1.5 times body weight squat and deadlift.

Sorry to be so blunt but I see this all the time, go read this as it will give you a better understanding of what you need to put your energy into - http://www.dominicmunnelly.ie/2015/06/5-reasons-why-youre-not-hitting-your-strength-or-fat-loss-goals/

Im working on an article right now that covers my way of programming so I will post it up soon and you could follow that.

God i really need to put up one of those donate buttons on my site at some stage!!

IR1SH RANG3R

Transform wrote: »

dude your problem is you're weak not strong enough and pissing about doing drop sets etc aint going to do sh1t for you unless you get yourself to the point where you're at the very least doing 1.5 times body weight squat and deadlift.

Sorry to be so blunt but I see this all the time, go read this as it will give you a better understanding of what you need to put your energy into - http://www.dominicmunnelly.ie/2015/06/5-reasons-why-youre-not-hitting-your-strength-or-fat-loss-goals/

Im working on an article right now that covers my way of programming so I will post it up soon and you could follow that.

God i really need to put up one of those donate buttons on my site at some stage!!

Thanks pal! Bluntness is needed at this stage and to be honest I know I'm weak still as keep going at it and sticking for a few weeks then going off it! I'll have a read of that article and look forward to having a look at that (I'm assuming your?) site.

Mellor

IR1SH RANG3R wrote: »

My current weight is 78 kg (down from 88 kg) and I am around 5'9. Current goal is to continue to shed the fat as I am still chubby and to tone up. When I achieve this I will then look to packing on muscle and getting bigger but probably best to get body fat down before I do that!

Any recommendations welcome

More or less the same height and weight as me (5'10-ish, 77kg). And coming from a similar start point too. I've been comfortable mid 70s for the last few years, constantly getting leaner and stronger.

Bests advice I can give you is to forget about complicated arrangements, drop sets, variations of the same lift, etc. and just focus on getting stronger on the main 6 or so lists.
Deadlift, squat, bench press, overhead press, pull ups, rowing.

Zillah

Does squats to failure not mean you end up on the floor?