4 days on, 3 days off too much?

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4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 1:35 pm

What do you folks think of this for routine.

Monday- Delts/Traps
Mil Press 5x5
Upright Row 5x5
BB Shrug 5x5
Rear Delt Flyes 3x12
Front BB Raises 3x12

Tuesday - Legs
Back Squat 5x5
RDL 5x5
Front Squat 5x5
Seated calf raise 3x12
Leg Extensions 3x12

Wednesday - Back/Biceps
Deadlift 5x5
BOR 5x5
T-Bar row 5x5
WG Pulldown 3x12
Strict Preachers 3x12

Thursday - Chest/Triceps
Incline Press 5x5
Heavy DB Flyes 5x5
CGBP 5x5
Rope pulldowns 3x12
Machine dips 3x12

Friday/Saturday/Sunday - Rest

Could break up the week and do 2 on, 1 off, 2 on, 2 off .. but wondering if how having 3 solid days of recovery would go.

Any thoughts?
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Current gym PBs - Deadlift 280kg, Squat 230kg (knee wraps and belt), Bench 160kg (wrist wraps)
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Re: 4 days on, 3 days off too much?

Postby kp1512 on Mon Jun 30, 2008 1:36 pm

id break it up..3 days is alot...as is 4 days in a row...
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Re: 4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 1:40 pm

yeah now i write it down, Squats and RDLs the day before Deadlifting is a bit stoopid :)
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 1:54 pm

I did two on, one off, two on and then two off for some time. Worked fine. :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 2:00 pm

Yeah sounds more sensible, think ill hit tues/wed and fri/sat as mondays and thursdays suck in my gen as the tennis playing bum weasels seem to think racks are a good place to work on their limp wristed swing.
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 2:02 pm

I know the two days off was great for me - I'd always hit the gym hard on mondays :)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 4 days on, 3 days off too much?

Postby health4ni on Mon Jun 30, 2008 2:05 pm

Marks1972 wrote:yeah now i write it down, Squats and RDLs the day before Deadlifting is a bit stoopid :)
yup
Marks1972 wrote:Wednesday - Back/Biceps
Deadlift 5x5
?? I wouldn't call Deadlifts a back exercise per se. Defo a lower body exercise that hits the lower back a lot (of course, it also hits other areas too), but man there's a lot of quad, glut & ham involvement (if you're doing it right).
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Re: 4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 2:40 pm

I know, but same day as 2 lots of squatting may be a bit much, specially if i get nice back pumps :)
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 2:42 pm

Just spotted the leg extensions - why mate? :P
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 2:44 pm

I squat wide stanced so they are very glute/ham dominant, even front squats im fairly wide, so i like to do a little quad isolation.
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Re: 4 days on, 3 days off too much?

Postby marcus300 on Mon Jun 30, 2008 2:49 pm

If your getting results and gains from your workouts then it is fine, if your progressing further to achieving your goals then it is fine..........if your CNS is recovering carry on with the programme...if the answer is no to the above change it around and try something different. Results matter thats all.
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Re: 4 days on, 3 days off too much?

Postby Marks1972 on Mon Jun 30, 2008 2:55 pm

tbh i think i just like writing down training programs and piss around with them far too much :)
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Re: 4 days on, 3 days off too much?

Postby simon m on Mon Jun 30, 2008 4:27 pm

Alex trains five days on, two off.

The most I can do is three days on and one off, but as Marcus says, if you're gaining stop complaining!
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Re: 4 days on, 3 days off too much?

Postby Jake The Muss on Mon Jun 30, 2008 7:46 pm

I would do 2 on, 1 off,2 on, 2 off mate. I currently train mon-fri with weekends off but a little while back i would train 6-7 days on the bounce no problems.
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 7:55 pm

simon m wrote:Alex trains five days on, two off.



LOL who cares what Alex does, he's not human anyways, so all this talk about Alex simply doesn't apply to anybody else. :mrgreen:
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 4 days on, 3 days off too much?

Postby Alex on Mon Jun 30, 2008 8:40 pm

Alex? Who the feck is Alex!
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

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Re: 4 days on, 3 days off too much?

Postby Jake The Muss on Mon Jun 30, 2008 8:45 pm

Alex wrote:Alex? Who the feck is Alex!

Some part timer who thinks he's strong i think,lurks around the forum sometimes!
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 10:03 pm

Jake The Muss wrote:
Alex wrote:Alex? Who the feck is Alex!

Some part timer who thinks he's strong i think,lurks around the forum sometimes!


A right batty boy methinks, drinking cocktails, pinky out and everything. ;)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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Re: 4 days on, 3 days off too much?

Postby Alex on Mon Jun 30, 2008 10:53 pm

Rilla wrote:
Jake The Muss wrote:
Alex wrote:Alex? Who the feck is Alex!

Some part timer who thinks he's strong i think,lurks around the forum sometimes!


A right batty boy methinks, drinking cocktails, pinky out and everything. ;)


But you love it ;)
'Behave like you are the best...and you'll have the best chance of being the best you can be.'

'Be effective: do what works...and keep doing it.'

'Bask in the turbulence of my magnificence.'
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Re: 4 days on, 3 days off too much?

Postby Rilla on Mon Jun 30, 2008 11:23 pm

Alex wrote:
Rilla wrote:A right batty boy methinks, drinking cocktails, pinky out and everything. ;)


But you love it ;)


Loving everything about you hon, well except for the scratchmarks ;)
Big Choppa wrote:Rab's face probably scares the bar up. Explains his Shit deadlift as well cause the wants to stay away from his deformed bonce.
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