pegasus89
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Post by pegasus89 on Sept 6, 2018 20:58:58 GMT -5
I built a new program today for as i needed a new goal. Said id post the program for anyone looking for something either to start or just a change of pace. Day 1Back Squat 4x6 Deficit Romanian Deadlift 4x6 Split Squat 3x10 Barbell Hip Thrust 3x10 Calf Raise 4x8 Ab crunch and Lower back hyper-extension 3x10 Day 2Bench Press 4x6 Overhand Bent Over Row 4x6 Incline Press or fly 3x10 Underhand Pull up/Down 3x10 Lateral Raise and Rear Deltiod Raise 3 x 10 Bicep and Tricep work 2 x 10 (you can omit this if you wish) Day 3Back Squat 4x6 Deficit Romanian Deadlift 4x6 Split Squat 3x10 ( Substitute with single leg extension for isolation if lagging or imbalance) Barbell Hip Thrust 3x10 (sub with single leg curl for isolation if lagging or imbalance) Calf Raise 4x8 Ab crunch and Lower back hyper-extension 3x10 Day 4Incline Bench Press 4x6 (One can sub Overhead press if needed, I avoid ) Underhand Weighted Pull Up or Pull down 4x6 Dumbell Press or fly 3x10 ( Go 4 x 8 on DB fly if you used OHP above) One Arm Overhand DB row 3x10 (Use Landmine/T bar row you wish to substitute) Lateral Raise and Rear Deltiod Raise 3 x 10 Bicep and Tricep work 2 x 10 (you can omit this if you wish) If someone wants they can lower rep ranges to 5x5 on the big lifts. Also, stick to the Romanian Deadlifts....your legs will thank you Hope it helps
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Post by Revolver on Sept 7, 2018 18:48:45 GMT -5
I better Golf all day !
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Post by 36chambers on Sept 8, 2018 9:43:56 GMT -5
Good routine.
For what we do, you could probably reduce the number of exercises.
Deadlifts Back Squats / Zercher squats Chins (build up to weighted) dips (build up to weighted)
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pegasus89
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Post by pegasus89 on Sept 9, 2018 16:59:52 GMT -5
Good routine. For what we do, you could probably reduce the number of exercises. Deadlifts Back Squats / Zercher squats Chins (build up to weighted) dips (build up to weighted) I actually do more volume and isolation work because im carrying a few injuries, which just dont respond well to too much low rep work For deadlifts, my preference the RDL. The RDL has a stretch element on the glutes, hamstrings and lower back that you wont get from the standard one. If you are flexible with a strong core and good hip hinge chances of injury seem lower in my own experience. (injuries below also factor) This is my first time doing back squats in a long time, due to two bad knee injuries...on the right the Vastus Medialus came away from the knee and dropped down, on the right the joint is screwed up and cartilage damaged. I do split squats to ensure neither leg is lagging  I prefer rows to chins due to mid back activation and AC injury doesnt get agitated. I was doing overhand pullups with a 20kg plate handy enough...but i picked up that nasty AC separation so i go heavier on rows as the agitation is less (details below) Ah my once best friend and mortal enemy dips...I picked up that nasty AC injury doing dips...I was weighing 70kg and dipping an additional 60kg in plates x 6 before the big snap...killed my training, weight plummeted on all upper lifts  Moral of the story is gravity plus weights is a bad idea if the weight is way above what the joints should be taking. In saying that what you posed seems like a very decent program for anyone less restricted than me  Ive never seen anyone do big Zerchers...do you implement them? TLDR: Too many injuries for meaningful minimalist programs...need more volume and less intensity plus isolation to target muscles well without further pain
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Post by 36chambers on Sept 10, 2018 13:34:15 GMT -5
Fair enough bro. It's best to listen to your body and what it's telling you.
You seem to be tuned in which is great.
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pegasus89
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Post by pegasus89 on Sept 10, 2018 18:04:09 GMT -5
Fair enough bro. It's best to listen to your body and what it's telling you. You seem to be tuned in which is great. Ive been weightlifting a while...unfortunately my shoulder girdle is completely screwed, it just cant take intensity anymore ( hurt AC joint tonight again on a bodyweight bench press....was closing in on a 2xBW over three years ago (all my upper body lifts backslid in a similar way) I can get around the lower body stuff...but the upper is doomed unless i get a surgery ( or some serious chi blasts  ) What type of frequency do you guys train at? 
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Post by 36chambers on Sept 11, 2018 14:15:52 GMT -5
Personally I do a full body compound work out twice per week.
It's a shame about your injuries bro, I do wish you the best in your recovery.
If the LMP approach to weigong could be summed up as something like :strength, hgh, testosterone and jing enhancement.
To that end, check out this video that brother abyss found, some add ons that could be useful (injuries permitting).
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