Caporegime
Fatiguing things like your Tri's before a Chest workout...
Are there any pro's / con's?
On a personal note, I don't do this
Are there any pro's / con's?
On a personal note, I don't do this
cons - your bench suffers big time.
pros - er...
Comments in RED.I’ve never really noticed the sports arena on the forum before & I was happy to see a gym rats thread.
Now im not sure if this is the correct place to ask for help with routines or not but I thought it was worth a try.
Basically I have not really trainined for about 11months (I know) due to a neck injury playing rugby and have a real urge to get back into it, now that everything has been sorted.
So on the weekend I went to the local community gym to do the old routine 5x5 full body routine. As I had plenty of time I decided that I would do a trial run of everything that I would normally split over 2 days Monday/Wednesday.
Now the thing is that I haven’t really lost much strength, I just has this extra layer of thick skin covering my body ...loll. (could just be oldish age setting in)
Here is the routine as I would normally do over a week, with the lower trial weights that I did this weekend as it was my first time back in 11 months. All 5x5, no bar weight taken into account
Day 1
Deadlifts 118kg Good
Bent back rows barbell 78kg I hope you DON'T bend your back
Olympic barbell curls 58kg Shouldn't be doing these 5x5, and if you're doing them with 58kg + 20kg bar weight then either you are a mutant or you're doing them wrong
Machine flys 78kg Fine, but as an assistance exercise it shouldn't be 5x5
Weighted Crunches machine 95kg As Delvis says, there are better core exercises
Day2
Flat bench barbell 119kg Good
Calf Raises (3 x 12) 157kg Good, but not before squats
Dumbell shoulder press 35kg Fine
Tricep Dips 30kg plus body weight Fine
Squats 122kg Aren't you a little tired by this point to give such an important exercise the energy it deserves?
Weighted Crunches machine 95kg
Although I want to go back to the gym I found this incredibly boring and sort of thought what’s the point until I look in the mirror.... then my motivation come back a little.
I was wondering if anyone had a similar full body routine 2 or 3 day that I could try or maybe there’s some other exercises that I could use instead. I sort of like to be in and out of the gym within 45mins normally
I think the largest weight will be getting myself to the gym after not going for so long.
Any advice for getting back into things will appreciated.
Figured as much.
He's saying his tri's are taking over too much, so he's going to pre-exhaust them so to speak...
That's definitely a technique issue.It's probably his technique more than anything.
That's definitely a technique issue.
Pre-fatiguing isn't going to help, if anything it will just make him more tricep dominant.
General rule of thumb: To fix most problems you need to get more basic, not add fancy new dimensions to your training.
SMed said:Got a ****-tonne of work to do by tomorrow, pretty much going to have to work through the night. And then do the 4x9 day, my least favourite, on the last and heaviest week of Smolov. This should be... interdasting.
Hero!snip
Smolov Day 9, Week 3:
Squats:
60x5
60x3
80x2
95x2
110x1
127.5x9
127.5x9
127.5x9
127.5x9
vomit x 1
double cheeseburger x 2
milkshake x 1
I was wondering if anyone had a similar full body routine 2 or 3 day that I could try or maybe there’s some other exercises that I could use instead. I sort of like to be in and out of the gym within 45mins normally
I think the largest weight will be getting myself to the gym after not going for so long.
Any advice for getting back into things will appreciated.
They are going to eat you alive