? for PLs
- Thread starter Bimmer
- Start date
lots of heavy back work. very little bis. a litle bit of medial delt work but not much.
benching smokes the delts esp if you training for shirted benches. al the back work hits the posterior delts.
i have a basic PLing routine posted in the deadlift sticky. very basic, but effective for raw lifters.
benching smokes the delts esp if you training for shirted benches. al the back work hits the posterior delts.
i have a basic PLing routine posted in the deadlift sticky. very basic, but effective for raw lifters.
blackbeard
New member
yes once you approach sticking points youll need to do assistance work to break throug those areas..also like PB said back work..
I do train my biceps but it takes me about 5 minutes and i may or may not do that twice per week..i have tendonitis in the elbow which really flares up when i hit my bi's directly..but cable curls seem to be ok so ill do 3 sets of 15-20 and im done
I do train my biceps but it takes me about 5 minutes and i may or may not do that twice per week..i have tendonitis in the elbow which really flares up when i hit my bi's directly..but cable curls seem to be ok so ill do 3 sets of 15-20 and im done
DADAWG
Community Veteran
i have a back and bi day every week . i do back first and then throw in a few sets of bi to polish off whats left of them after the back workout .Bimmer said:
i also throw in some side laterals 2-3 times a month after benching .
i never work calves , if they get any bigger i wont be able to wear pants lol .
Mudge
Community Veteran
My biceps used to get sore on back day when using a supinated grip, now I use pronated and they are fine. I do 4-6 sets of bicep work depending how I feel.
I do calves, I do direct work for everything (no more wrist extentions though).
* It should be noted I do not compete as a PL so my input is more for fun in this thread.
I do calves, I do direct work for everything (no more wrist extentions though).
* It should be noted I do not compete as a PL so my input is more for fun in this thread.
lots of posterior work. GMs, glute ham raises, reverse hypers, pull thrus, rack pulls, sldl. i rarely do leg curls as i think they are a poor ham exercise. if done properly all the above lifts are far superior for building strong powerful hams.
quads is squats, squats and mo squats. add some box squats, pause squats, hack squats and occasional leg press. add in bands and chains for a variatin on all these.
and of course if done correctly deads will hit the quads too.
quads is squats, squats and mo squats. add some box squats, pause squats, hack squats and occasional leg press. add in bands and chains for a variatin on all these.
and of course if done correctly deads will hit the quads too.
jcp2
Community Veteran
Right now, i do a ton of box squats, some fronts, gms off the pins, pullthroughs 45 degree hypers with bands, and romanian deads, deads, rack deads, and going to start pulling off a box. I do alot of raw bench, close grip, bent rows with the weight starting on the floor, lat pulldowns, chest supported rows, cable rows, some shrugs, JM presses, Tricep pushdowns with bands, dumbell extensions on a bench, weighted situps, and leg raises.
