Cable cross overs are a good place to try muscle ups providng you have enough head room!

I tell you now once you fail holding onto fat gripz, take them off and use just the bare bar it's such a relief! I genuinley thought I hadn't used much extra grip until it came to holding a dead weight for shrugs. I was wrong.

Good to see you're getting some grip work in there Benny.

Some solid work there !

Inclines are and excellent move .

As Si says Smith machines are the work of the devil and should be avoided . I cannot think of any exercise that they are good for .

What are your rest periods between sets and are you avoiding failure

Rest periods between sets is 60-90 seconds.

Aiming for 10 reps. Will go to failure providing it doesn't exceed 10 reps.

Would it be more beneficial to stop just short of failure?

Read an article this morning on 'fast training' about how quick powerful concentrics use more motor units and are generally better for mass/strength gains. Whilst my concentrics aren't slow they aren't always as powerful or quick as they could be.

Cardio/Rest day today to keep in line with my goals of dropping a bit of bodyfat. Strangely I seem to be up a pound or 2 despite having been on a calorie restricted diet. I'll double check today.

I was thinking of alternating back/chest exercises for my new split starting on Saturday as opposed to doing back then chest or vica versa. Whilst it won't be as intense on the muscles it should be a bit more intense on the CV system sending blood all over the place. And should hopefully allow me to keep lifting slightly heavier.

So something like:

Flat Bench, Pull Ups, Incline Press (DB or BB if I can get the oly bar in the smith), B.O.R's, Flat Flyes, T-Bar Row's, Incline Flyes, Pull Down's.

Then some arm isolation. Perhaps some dip/chin supersets as suggested if I'm feeling brave.

Gym-pig wrote:As Si says Smith machines are the work of the devil and should be avoided . I cannot think of any exercise that they are good for .

Pull Ups and Chins

Benny wrote:I've just come from an upper/lower hypertrophy/strength split.

I've quickly put together something:

Monday: Chest/Back/Arms
Tuesday: Legs
Wednesday: Rest/Cardio
Thursday: Shoulders/Arms
Friday: Legs
Saturday: Rest/Cardio
Sunday: Rest/Start cycle again.

Repeat.

I was thinking about maybe training back again on Thursday? Do you think this would be too much? or go by how I feel?

Exercises:
Chest: Flat & Incline Press, Flat/Incline Flyes.
Back: Pullups, B.O.R's, Pull down, T-Bar Rows.
Shoulders: Standing Military Press, Side Raises, Seated Arnies (no backrest), Facepulls. Possibly Upright Rows if these feel comfortable on my shoulders. Maybe some trap work too.
Legs: Back Squat, SDLD, Glute Bridges, Leg Extension, Calf Raises, Prone Bridges.

Arms: Will be supersetted. 2 exercises back to back x 3 as one set. This will be done twice.

Rep Range will be 6-8 with 60-90 second rests. Heavier weights with a rep tempo of 2:1 negative/positive

Rotator Cuff work will be worked in on Leg Days. I think training back with chest should be sufficient as performing squats and SLDL should probaly be plenty of work for my back considering the frequency.

What are your thoughts? Any suggestions?

dump the flat flys for low to high cable cross overs.

dump the standing milatery press for the push press.

Bridges are just for arseless wonders, check your genetics and access.

GHR's should be in there.

All lifts done explosively and not to failure. In general I like the plan and its looks like a winner.

Liking the suggestion for a Low-High Cable Flye. Not tried these before, will feed back with how I get on tomorrow.

Unfortunatley as I don't have a rack anything I want to press overhead needs to be cleaned up first which can take it out of me a bit. Though for the moment cleaning 50-60KG's to a set of OHP/PP shouldn't be a problem. I'll probaly alternate these each week.

GHR's should be in there.

I've never heard of these! Can somebody explain please

Edit: Glute Ham Raises. Haven't the facility to do these

40 Minutes on the X-trainer on 'Random' which more or less works out at very quick hill intervals. 650 Calories burned but I always find these over read (compared with a HRM) so probaly a tad less which is fine as I don't want to over do it.

Some cable RC work too.

Also registered for the Advanced Gym Instructor Level 3 in March. Can't wait

You can sometimes use a Lat Pulldown Machine to do GHR's. Hook your heals under the knee pads and lower yourself to the floor and as you lose the point of resistance use you hands to push back up past the sticking point and so you can use legs to pull yourself up.

Alex wrote:You can sometimes use a Lat Pulldown Machine to do GHR's. Hook your heals under the knee pads and lower yourself to the floor and as you lose the point of resistance use you hands to push back up past the sticking point and so you can use legs to pull yourself up.

Ahh good idea! Providing it's not in use I might try this!

Yep thats the way to do it, make some real use of the lat pull down machine.

Today was the first day of the new split....and I absolutley love it.

I'd done chest & back before during GVT but everything was supersetted and mega slow negs.

Took about an hour and a half including a quick warm up on the x-trainer and waiting for spotters/equipment so wasn't that bad about 45 minutes for back and 45 minutes for chest so actually quite quick considering i'd probaly spend about an hour on each.

Rest periods were kept nice and short no longer than 90 seconds and I used my Fat Gripz for as long as possible where ever I could. Unfortunatley the oly bar is about 1" too short to fit in the smith machine hooks as the inner end of the section for plates clips the outter pillar of the smith so I couldn't do Incline BB Bench.

Went like this: Stopping short of failure as much as possible although the FG's made it hard to judge when failure would be. Deffinatley made it slightly harder to bench also found I got a bit of wrist wobble. Not quite sure how much extra the FatGrips weigh but worth noting the weights. I will weigh them at somepoint. EDIT: just over 0.5KG's so not a massive difference but combine with the thickness makes it tough.

Flat BB Bench W/FatGrip:
WU:
60KG x 10
70Kg x 5
80KG x 4
90KG x 2
100KG x 2

Working:
90KG x 7
90KG x 5
90KG x 4 (Failed on the 5th)

Pull Ups: @ BW
x8
x7
x6

Incline DB Press: 30 degrees: DB's already have thick handles.
32.5KG x 10
32.5KG x 7
32.5KG x 6

B.O.R's W/FatGrip (bloody hard pulling a 2.25" thick bar!)
60KG x 10
60KG x 10
70KG x 4F/10 (Grip Fail so finished the other 6 reps without the FG's)

Low to High Standing Cable Flyes. Unfortunatley we have a courner cable machine as opposed to a cross over. It wasn't wide enough for constant tension so I did one side at a time as it was more of a front raise otherwise.
Can't remember the weight but think it was around 13-16KG. x 3 sets with a false grip. Absoultley loved this really felt it working far more than seated incline flyes so thanks for the recommendation!

Decline Cable Flyes: False Grip
18KG x 3 sets x 'x' reps (can't remember)

T-Bar Rows: Oly bar & close grip cable attatchment with Fat Gripz & False grip.
50Kg x 10
50Kg x 10
55Kg x 8

Wide False Grip Pull Downs: Explosive with no rocking.
54KG x 10
61Kg x 10
68KG x 10

BW Chin & Dip Double Superset x 2
Can't remember the reps but was between 3 and 6 for each part. Chins, Dips, Chins Dips. Unfortunatley my legs/ knees kept banging into the stack.

Fancied trying out some preacher EZ curls with the FatGrips:
Regular width Grip with False Grip:
22.5KG x 10
22.5KG x 10
22.5KG x 8

These felt amazing with the FatGrip could really feel all of my biceps/arms working got an awesome pump and loads of veins coming out to say hello.

Cable Push Downs with Fat Grips & False Grip- Straight Bar:
31KG x 10
36Kg x 10
38KG x 7

Good session. It didn't feel like one until near the end when I got a good pump fro the pull downs and arm isolation. Also when I got home and looked in the mirror Weight 13 stone 13lbs. Drank 1.5 Litres of water over the session. I'm leaning out slightly but also apear to be gaining some muscle.
Chest/Back Pump a tad over 46"
Arms: 16.5" (Not quite in the gun club yet)
Forearms: 13" and a little bit.

Thinking of changing flat bench to a 5x5 in consideration of my aims to improve strength. Whilst I like benching heavy I think I'd get more benefit from less reps and more sets. All in all thumbs up for the new routine. Legs tomorrow

Hello Benny, putting up some good numbers and nice exercise choices. Seated hammer DB press without back rest is my second fave shoulder exercise after muscle clean to press.

Karlos wrote:Hello Benny, putting up some good numbers and nice exercise choices. Seated hammer DB press without back rest is my second fave shoulder exercise after muscle clean to press.

Since dropping the backrest I've never gone back I had issues with pushing to hard against it and eventually turning it into a very high incline. They have their place but not in my shoulder workouts. The amount of backs I see coming away from the backrest is astonishing. Heavy DB seated no/br or Heavy standing DB press get alot of respect from me, very hard exercise to do.

I usually try to encourage people around me to try new things but alot of people are stuck in the mindframe 'if I do that I can't lift as much/the ego takes a dent'. Which is fine for them but not for me!

Good work out - and agreed about the backrest, but I'm sure you and I have had this discussion before!

Will wrote:Good work out - and agreed about the backrest, but I'm sure you and I have had this discussion before!

Aye, it's going to be a staple in my next GVT programme

Some nice benching there mate

Hillman wrote:Some nice benching there mate

Thanks. I'm hoping to find it easier once I remove the FatGripz and attempt a PB.

Legs today. My old training partner is back in Lincoln as he has a job at the University now. However we both have different aims so aren't training together as such but both did legs today. It's good to be around somebody else who's as passionate about training and full of knowledge again. He finished his first cycle at the beginning of summer and has planned another one very soon once he's had a few weeks back at training. So he'll be doing his own thing and I'll be doing mine.

Legs went like this:

Back Squats: Smith
WU: 7.5KG x 8, 60KG x 6, 100Kg x 6, 110KG x 2
Working: 125KG x 5, 125KG x 5 125KG x 3(stalled on 4th), 125KG x 5, 125KG x 3 (Failed 4th)
Rest 60-90 seconds.

I asked my ex partner to spot me so we didn't have to re-rack the bar. So I would stall and then be spotted to finish the rep and end the set. Although I was spotted a bit heavily. I'd changed my footing slightly and was digging deep and felt I could have got them out without the spot. He didn't let me stall for very long and hence the spot. Never mind.

SLDL:
WU: 60KG x 5, 80KG x 5
Working: 100KG x 5, 100KG x 5, 100KG x 5, 100KG 5 100KG x 5
Rest: 60 seconds.

Really focusing on powering the weight up with a nice slow lowering.

Leg Extensions:
WU:50KG x 5, 75KG x 5
Working: 100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5, 100KG x 5.
Rest: 60 seconds. Ex-partner was working in between sets.

Standing Calf Raise & Plate pinch on box. Single leg at a time:
10KG x 8/8, 10KG x 8/8, 10KG x 8/8, 10KG x 8/8, 10KG x 7/7
Rest: 45-60 seconds

Prone Planks on tips of toes:
60 Seconds, 60 Seconds, 60 Seconds
Rest: 20 seconds

Cable Crunches:
31KG x 10, 31KG x 10, 33KG x 10
Rest: 45 seconds.

Wasn't the most focused session as I had to pop round with some tubs for my old training partner before hand. Plus I had him coming over for banter quite often. However I'm not too disheartened. Was expecting to do slightly better on the squat although I think I've hit the weight which I find tough now. Legs again on Wednesday so perhaps will see some improvement.

Leg pump 25.5". Loosing a little mass & fat from not training quite so high volume plus also eating less and doing more cardio though I'm not worried as I don't struggle to put mass onto my upper leg.

Cardio tomorrow and I'm also helping a friend through a basic resistance routine I've written for her. Shoulders on Tuesday can't wait

Edit: I'm also considering doing alternating single leg extensions as my left leg is slightly more dominant. Also considering alternating squat workouts with a 5x5 and some 85/90% squats, singles/doubles. Thoughts/suggestions?

40 Minutes X-trainer today on random hills. Bit gruesome after legs today though the DOMS weren't too bad.
Some RC work to finish on the cables & also griping a 2.5KG olympic plate.

Weighed in at a rather pleasing 13stone 7lbs dead. Down from 14 stone at the beginning of January. Strength is slightly up and don't seem to be loosing any mass as measurements are similar minus a little fat.

Some more shape and definition coming through especially on my shoulders and biceps and also over my rhombs too which is nice. Also getting some nice separation between my hams & quads on the side and also the quads themselves (made out through the hair). Still pinching an inch around the naval and lower back which is from my obese childhood but I have the determination to absolutley blow it off me

Bring on shoulders tomorrow.

good bit of fat loss there?

Benny wrote:I've just come from an upper/lower hypertrophy/strength split.

I've quickly put together something:

Monday: Chest/Back/Arms
Tuesday: Legs
Wednesday: Rest/Cardio
Thursday: Shoulders/Arms
Friday: Legs
Saturday: Rest/Cardio
Sunday: Rest/Start cycle again.

Repeat.

I was thinking about maybe training back again on Thursday? Do you think this would be too much? or go by how I feel?

Exercises:
Chest: Flat & Incline Press, Flat/Incline Flyes.
Back: Pullups, B.O.R's, Pull down, T-Bar Rows.
Shoulders: Standing Military Press, Side Raises, Seated Arnies (no backrest), Facepulls. Possibly Upright Rows if these feel comfortable on my shoulders. Maybe some trap work too.
Legs: Back Squat, SDLD, Glute Bridges, Leg Extension, Calf Raises, Prone Bridges.

Arms: Will be supersetted. 2 exercises back to back x 3 as one set. This will be done twice.

Rep Range will be 6-8 with 60-90 second rests. Heavier weights with a rep tempo of 2:1 negative/positive

Rotator Cuff work will be worked in on Leg Days. I think training back with chest should be sufficient as performing squats and SLDL should probaly be plenty of work for my back considering the frequency.

What are your thoughts? Any suggestions?

Considering your first sentence was; "Thought I would create this to keep track of my big three. My goal by the end of the year is to have hit 500KG over all 3", i would make a couple suggestions.

Suggestions;

1) Deadlift!
2) Good-mornings, seated/standing/arched-back are excellent, as are RDL's and pull-throughs plus Hypers/GHR's if you have the equipment on top of the SLDL's you are doing.
3) Front squat - Even if its on the smith
4) 2 leg days a week...have a squat and a deadlift day? So back/front squat/Good morning and quad machines, Deadlift, SLDL, Goodmorining plus hammie isolation. Then any ab/calve work at the end.

I have just recently switched to your split but the above is how my leg days look. I think, given your level you could put 30kg on the big 3 no problem, if you trained the deadlift religiously for a year then 30kg on that alone is attainable, if you really went about it then closer to 80kg over all 3...perhaps.

Anyway, just a few suggestions, good luck with your training

Thanks for the suggestions.

It would make sense to be deadlifting over this 8 week period however I find it so demanding that it would hinder my ability to train back. Whilst the big 3 are my primary aim at the moment they aren't my 'overall' primary aim which is mass and then strength. Just a little something I'm focusing on the side as such.

It's more my big 2 thinking about it as squat & bench are the lifts I'd like to improve. My old training partner is back and he's a bit of a deadlift mentalis so might have a session with him deadlifting, powercleaning and shrugging.

I've found RDL's to be difficult to get the hang of. Whilst I can perform them I can't really feel it hammering my glutes like it should be.

I will give front squatting a go on the smith though the rails are angled slightly back, not to mention rotating the bar to stop it hooking it could prove difficult. I'm comfortable cleaning 80KG up. Might just get somebody to add some more plates on whilst I'm standing (2 people thinking about balance) and then drop it when the sets done.

2 leg days already thinking of introducing some 90% 1rm sets and also some slightly lighter with static holds. I'll see how the third leg session goes the day after tomorrow.

Thanks for your input much appreciated.

Fronts on a smith would be horrible

Benny wrote:I've found RDL's to be difficult to get the hang of. Whilst I can perform them I can't really feel it hammering my glutes like it should be.

Try using as wide a grip as you can, keep your feet together. Keep a perfectly straight back and keep your shoulders as retracted as you can. You should feel them in your lats. Keep the bar as close to your legs as possible, and allow the knees to bend naturally. Negative phase should be at least 3s.

If that doesn't work you could try putting some plates under your toes.

Thanks for that. I don't think I had my feet together, it was about 2 months ago.

Next time I SLDL I'll have a little play and see if I can get the hang of the RDL as I feel it could be quite a beneficial exercise for aiding my squat.

I think also squatting heavier consistently which I am now doing will also help.

Shoulders & Arms today.

Warm up on X-trainer. Some joint mobilization and RC exercises.

Overhead Press WU:
15KG x 10 front, 4 behind. 30KG x 8 Front.

Working: With Fat Gripz. Including powerclean at the beginning of each set.
55KG x 5, 55KG x 5, 55KG x 5, 55KG x 5, 55KG x 5
[60 second rest]

Seated DB Hammer Shoulder Press, No backrest: With FatGripz:
20KG x 8, 20KG x 8 20KG x 7
[60 second rest]

Hanging Clean:
40KG x 6, 40KG x 6, 40KG x 6
[30 second rest]

HC2MP: With FatGrips:
30KG x 8, 30KG x 8, 30KG x 8
[30 second rest]

Cable Side Raises:
6KG x 8/8, 6KG x 8/8, 6KG x 7/7
{60 second rest]

Overhead Press: With FatGripz: Shoulder width grip, slow negs:
30 x 14

Chin & Dip Double Superset @ BW, explosive:
C x 4 -Dx4- Cx4- Dx4
[60 second rest]
Cx5- Dx5 - Cx 3- Dx6

Standing DB Skull Crusher:
20KG x 8, 20KG x 8
[45 seconds rest}

FacePulls: (Forgot about these!)
WU: 31KG x 8
Working: 41KG x 10, 41KG x 10, 48KG(Stack) x 8
[60 seconds rest]

EZ Bar Preacher Curls with FatGripz:
22.5KG x 10, 25KG x 10
[60 seconds rest]
Close grip: 25KG x 8, 25KG x 8
[60 seconds rest].

Some mega arm pump.

Starting over head press was increased 5KG and felt nice and comfortable and pritty strong so that's going up next week. I dropped the bar lowering from the shoulders on the 3rd set fat gripz taking their toll!

Cable Raises were tough but I think I will stick to DB's as I stil can't quite get my right delt to activate properly as much as my left so will stick with DB's until I sort this as it's giving me some proportion issues.

Fancied doing some hanging cleans to pre-fatigue before the HC2MP. The narrow grip overhead press was something extra as I still felt I had some in me.

Chin and Dip superset was great, deffinatley be doing these again. I had some really explosive power on the chins quite suprised myself!

EZ preacher curls with fat grips are probaly my new favourite arm isolation. Cephalic vein's jumped out on both arms as did a few others. Struggled to get my hands to my head to take my headphones out and also almost missed my mouth when popping my Leucine tabs PWO

Legs again tomorrow and a night out for a friends birthday. Cardio the day after luckily!