New routine..critique please

[NATE]

I'm planning this for my next cycle. The quicker recover will be needed..

Please let me know what you think..

rep method

15-10-8-6-1-1-1-1-8 (except deadlifts)-8-6-4-1-1-1-1

15& 10 will be for warm up purposes only. If i warm up with just the 15 then no 10's...

Mon
Flat Bench
lat pull
stiff leg deads
abs (NOT FOLLOWING REP METHOD)

Tues
Squats
Incline Bench
Shrugs
hyperextensions 3x15

Wed
Military press
BB curls
close grip press
abs

thurs
Leg Press
Underhand t-bar
Incline flyes

Friday
Deadlifts
Lateral raises
abs
forearms
calves


legs,chest and back 4x a week with 12 - rep maxes per week per muscle group. 1 movement per group, per day no more than 50 reps per. with 12-1 rep maxes a day.

arms and delts should get alot of indirect work from all other exercises but i did throw in a day just for them and to split up the week for resting purposes.

I have a partner so some of those 1 rep maxes will become forced reps..but thats fine.

Any opinions?

[daved150]

Re: New routine..critique please

WELL...NOT REALLY AN OPINION. MORE LIKE AN INTREST. I SEE WHAT YOUR DOING, AND I THINK I LIKE IT. I WOULD BE REAL INTRESTED IN HEARING YOUR PROGRESS ON THIS PROGRAM

[NATE]

Re: New routine..critique please

WELL...NOT REALLY AN OPINION. MORE LIKE AN INTREST. I SEE WHAT YOUR DOING, AND I THINK I LIKE IT. I WOULD BE REAL INTRESTED IN HEARING YOUR PROGRESS ON THIS PROGRAM

Its all about moving as much weight as possible. I figure by seperating the excercises per group like that i can max with more weight. If i collectively had a chest day with those excercise there is no way i'd be pushing that much weight. Plus, the teardown isn't so bad i can't hit it again the next day. I tried to involve the basic compounds and change the direction on the muscle fibers per group..

we shall see

[daved150]

Re: New routine..critique please

Its all about moving as much weight as possible. I figure by seperating the excercises per group like that i can max with more weight. If i collectively had a chest day with those excercise there is no way i'd be pushing that much weight. Plus, the teardown isn't so bad i can't hit it again the next day. I tried to involve the basic compounds and change the direction on the muscle fibers per group..

we shall see

REALLY BRO...I SEE WHAT YOUR DOING, AND IT SHOULD WORKOUT AS PLANNED. I DONT THINK OVERTRAINING WILL BE AN ISSUE, AND I CAN SEE WITH THIS SET UP, YOU CAN HIT IT VERY HEAVY

[CJ24/7]

Re: New routine..critique please

sounds good brother just keep in mind that even though its about moving as much weight as possible sometimes too much too fast ends up F@#@#ing you up sometimes. For example, my dumb ass was shoulder pressing 120 pound dumbells last month and ended up tweaking my shoulder. I havent been able to do incline bench,shoulder presses, etc. Even though i had the strength my body wasnt used to it. All that im sayin i guess is be careful and good luck! keep us posted

[kite]

Re: New routine..critique please

On your singles, are you going to a true 1rm or heavy singles. Also, what set/rep scheme are you doing for dl's. On the sldl's I'd do them off a box 2-4" just to increase the rom.

[badasz32]

Re: New routine..critique please

the muscle needs time to heal, ur working them a few days in a row. its unconventional but let me know how it goes.

[NATE]

Re: New routine..critique please

the muscle needs time to heal, ur working them a few days in a row. its unconventional but let me know how it goes.

Unconventional, yes. Overall reps per group per week is probably less than most would do if working X muscle group in a conventional day, Like a chest day or a leg day...i just seperated the execises up and spread them out. Normally this would be a no no but since i'll be doing it while on i don't think that recovery will be an issue.

[NATE]

Re: New routine..critique please

On your singles, are you going to a true 1rm or heavy singles. Also, what set/rep scheme are you doing for dl's. On the sldl's I'd do them off a box 2-4" just to increase the rom.

I've been tinkerring with this program for about 2 weeks now and have taken a consevitive approach to it. All the reps i do before hitting my 1 rep max sets is purely setting my muscles up to take the load of bearing the heavy sets. I'm finding that the second set ( the 10 reps) isn't needed and i've eliminated it on almost every "power" exercise.

I don't have any bilateral "single" movements right now, everything is basic compounds. I might throw a little pump in my tri's while doing bi's or whatever but thats about it.

Deadlifts rep method- 8-6-4-1-1-1-1- then depending on how my lower back feels i might take the 4 rep weight and go 6-8....

Stiff leg deads- is off a 12 inch box that i made. I have long arms and am pretty flexible so i need the xtra heigth. I've never ventured over 225 when doing sld's before. On the second time around this program i hit 305 for 3. so i still havent found my 1 rep max yet.

[NATE]

Re: New routine..critique please

sounds good brother just keep in mind that even though its about moving as much weight as possible sometimes too much too fast ends up F@#@#ing you up sometimes. For example, my dumb ass was shoulder pressing 120 pound dumbells last month and ended up tweaking my shoulder. I havent been able to do incline bench,shoulder presses, etc. Even though i had the strength my body wasnt used to it. All that im sayin i guess is be careful and good luck! keep us posted

Thats why i'm sticking with basic compounds only. I don't have any db work except incline flyes and lateral raises so i'm not to concerned with potential injuries. If i extend this program for more than i have planned then i'll rotate in weighted dip,decline bench, hack squats and weighted pull ups while eliminating X exercise out of the current exercises.So, still, not too much risk in any of those movements imo.

[NATE]

Re: New routine..critique please

REALLY BRO...I SEE WHAT YOUR DOING, AND IT SHOULD WORKOUT AS PLANNED. I DONT THINK OVERTRAINING WILL BE AN ISSUE, AND I CAN SEE WITH THIS SET UP, YOU CAN HIT IT VERY HEAVY

You sassin me youngin?

[Phreak]

Re: New routine..critique please

interesting nate... what is the goal of this regimen?

[NATE]

Re: New routine..critique please

interesting nate... what is the goal of this regimen?

Strenght, size and density!

And the simple fact that i've never had a maxing routine designed for pure maxing out. I've hit one rep max's before but only here and there and never on a consistent basis. The part that has peaked my interest is that every time i go for a one rep max and i think i wont be able to do it, i do it without too much difficulty. We all know how that makes you feel, right? plus i've nevr felt stronger or more eager to go for a 1 rep max. By doing more than 1 per exercise i'm constantly breaking barriers that i nevr thought i could. Again, the feeling of that is incredible so i can't wait to try again. Eventually it will catch up to me and i realize that, actually, i encourage it. But man, talk about a plateau buster, sheesh! if i hit this method every 6-8 months for 4-6 weeks...skies the limit baby!

[DJDIGGLER]

Re: New routine..critique please

I'd critique your routine but you probably know more than me about lifting!

[NATE]

Re: New routine..critique please

I'd critique your routine but you probably know more than me about lifting!

Don't sell yourself short bro. Even the best trainers in the world can learn something from a newbie (not calling you a n00b by any means)...you never know bro....say what you have to say, i'm all ears!