Hm, how does this look?
Upper A:
Seated DB OHP - 3 sets RP
Controlled Lat Pull w/ Pause - 3 sets RP
Weighted Dips - 3 sets RP
EZ Bar Bicep Curls - 3 sets RP
Upper B:
Bench Press - 10 rep RP
Controlled DB Row - 3 sets RP
Upright Row - 3 sets RP
DB Lateral Raise - 3 sets RP
Lower A:
Hang Clean - 3 x 4
Squats - 45 sec RP (R.I.P. Legs lmao)
Leg Curls - 3 x 12
Lunges - 2 x 8
Calf Raises - 3 x failure
Lower B:
Hang Clean - 3 x 4
Deadlift - 3 x 8
Box Squat - 45 sec RP
Leg Curls - 3 x 12
Calf Raises - 3x failure
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Some Notes:
- Basically saying f*ck defined sets and reps, almost all of my exercises are gonna be rest-pause again. That helped enormously before and I don't know why I stopped in the first place. Is that okay or should I change it up a lil more?
- The Upper A & B workouts are pretty basic, which I assume isn't all that bad, but if you can think of any other exercise to add to them, please tell me. Same with the Lower B.
- I used to always perform RDL's and Hang Cleans, but while in school playing football, I had to follow the coach's routine, which had us normally deadlifting and cleaning. Should I revert or go ahead as usual?
- The reason I'm not doing push press / military and instead using seated OHP is because of issues with my back overarching and hurting a little. I've tried keeping my core tight, etc, but still have had the pain occur.
- Another question that came into my mind...on exercises like Lat Pull/DB Row, I often feel like I'm somewhat cheating. At times, I'm just barely letting the bar travel under chin (if at all) before the weight carries it up or just barely getting the DB to my chest - no control is present. I think I should lower the weight slightly and focus on controlled movements, maybe add a quick pause before the eccentric motion. Is that a good idea? I'm going to try to still keep some reflexive motion and speed in the exercise.
Awesome, thanks a ton. So other then the Incline Row part, everything looks good as is? For the Upper A/B, should I add one more exercise to each? With rest pause, the time will go by pretty quick, and I wouldn't mind adding an exercise to each (not trying to fluff up the routine though, just more work).
And for the Recline Row...
http://www.youtube.com/watch?v=fP7YDtQu7Ag
Is that a correct demonstration? How do you progress on this exercise, just add weight on your stomach/crotch? Is the seated row grip a better idea or the bent row grip?
Dont add exercises until youve gone at it a while. If you add volume NOW, what are you going to do when you NEED to add volume to progress? Yea that row is fine, you can add weight holding a plate on chest, or simply elevating feet higher. Once you can do a 45 pound plate for 15 reps on the first set, with feet elevated, start single arm recline rows.
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Dont add exercises until youve gone at it a while. If you add volume NOW, what are you going to do when you NEED to add volume to progress? Yea that row is fine, you can add weight holding a plate on chest, or simply elevating feet higher. Once you can do a 45 pound plate for 15 reps on the first set, with feet elevated, start single arm recline rows.
[cough]entropy[cough cough]