Tell me what you think blackbeard

[volatile]

By the way before you read this I just want to say thanks a lot, Ive currently gone from 70x4 bench to 80x4 bench and rising, the dynamic bench and max effort bench is really paying off, thanks again

Anyways heres the routine, there is room for a lot of variety, I change exercises OR/AND rep schemes when I feel progress is no longer being made
I cant do bodyweight chins at the moment so im doing lat pulldowns, and I cant do glute ham raises so im doing stiffed leg deadlifts or hamstring curls.

Mon - ME bench
ME lift - Flat BB bench 1x3(3RM), OR Weighted dips 1x3, OR Close grip bench 1x3
Flat/incline/decline DB bench 3x8, OR Flat/incline/decline BB bench 3x8, OR Weighted dips 3x8
Lat pulldown 3x8
Cable rows 3x8, OR DB rows 3x8, OR BB rows 3x8, OR Machined rows 3x8

Tuesday: Off

Wednesday - ME Squat/Deadlift
Squats 1x3(3RM)
Good mornings 3x8 OR light deadlifts 3x8
Hamstring curl 3x8, OR stiffed leg deadlifts 3x8, OR GHR 3x8
BB curls 3x8, OR DB curls 3x8, OR preacher curls 3x8, OR cable curls 3x8, OR machined curls 3x8
Decline weighted sit ups 3x8

Thursday: Off

Friday - DE bench
Flat BB bench 8x3(around 50%1RM) (30 seconds between sets)
Seated smith military press 3x8, OR seated DB military press 3x8, OR seated BB military press 3x8, OR standing BB miliary press 3x8
Flat/incline/decline skullcrushers 3x8, OR Close grip bench 3x8, Or Weighted dips 3x8, OR Cable pushdowns 3x8
BB shrugs 3x8, OR DB shrugs 3x8
Cable kneeling crunch 3x8

Sat: Cardio

Sun: Cardio

 

[blackbeard]

i wouldnt do dips as an ME move-more likely will lead to injury somewhere down the road but defnitely keep it as assistance work

i hope you arent doing flat/inlcine/decline 3x8 for each of those moves???
thats way too much work-doing one of tose after your ME work is fine (DB or barbell)

Lat pulls are ok BB rows are much better as well as chest supported rows
if you have an assisted chin machine use it

as far as squatting you could rotate ME squats with ME deads each week also youl need to do a little more quad work as accessory so if you do deads for ME try doing some hacks, leg presses, pause squats etc for reps..
dont be afraid to do sets of 10-15 as well you dont have to do all 8's on everything..also try some box squats in there as well good for the dead as well as your squat..

i gave you a list last time of the better ME moves for bench
CG benches
floor presses
CG decline or Incline
1 or 2 brd presses
those are gonna make your bench go up..doing reg flat bench every week for a 3RM your going to run inot a wall sooner or later

other than that looks good

 

[blackbeard]

remember to keep things very simple and stick with basic compuond stuff

dont get bogged down trying to write out a program-i usually walk inot the gym and then pick what im going to do for the most part

 

[volatile]

Ok mate thanks for that, just got some things to clafiy and some questions if u dont mind,

so no dips for ME work,

Nope only doing 3x8 of incline OR flat OR decline not all lol

Lat pulls im gonna do as i cant do wide grip chins, u said this was ok right?

Your prefer I do BB rows to cable rows?

I dont understand why CG bench for ME move @ flat OR incline OR decline is good for chest work? its primarily a tricep move not a chest I thought?

Are you saying If I do a dead day then ill need more quad work (something like 3x8 hacksquat OR 3x8 legpress sound good?)

whats a board press? (what u mean by 1 - 2)?

whats a floor press?

Whats a chest supported row?

Thanks again, when all these questions have been answered ill reconfigure my routine to suit this criteria

 

[blackbeard]

board presses-since you are raw you only wanna use a 1 or 2 brd
http://www.joeskopec.com/joeskopecboard.mpg

yes Cg hit a lil more tris but you are alos using your chest..your grip should be close but not so close your hands are touching more like a medium grip where when you lower the bar your hands are at the side of your armpits..you are getting chest work in with your DB work as well

speed bench
http://www.joeskopec.com/joeskopecspeed.mpg

floor press
http://www.weighttrainersunited.com/barbellfloorpress.html

Chest support row (CSR)
http://www.weighttrainersunited.com/supportrows.html

hres a lin to a ton of exzercise with really good descriptions

ohh also
you may wann add some pull-thrus on your sq/dl days very good hamstring/hip glute exercise
hers how to do
http://www.weighttrainersunited.com/pullthrough.html

heres the rest of the links
http://www.weighttrainersunited.com/directory.html

 

[volatile]

OK heres the routine im going to follow,

Notes:
Im not going to rotate the ME deadlift to ME squats, Id rather do both of them a week.
I will make sure that I dont push too hard on the squats. When I hit a platue on the deadlifts/squats then I shall look into rotating them.

I will change up the exercises (to the other ones listed as "OR") and I will change up the rep scheme (something like 4, 6, 10, 12, 14 reps) when I feel I have hit a platue

Mon - ME bench
ME lift - Flat BB bench 1x3(3RM), OR Flat/incline/decline Close grip bench 1x3(3RM), OR Floor press 3x8(3RM), OR 1/2 board press 3x8
Flat/incline/decline DB bench 3x8, OR Flat/incline/decline BB bench 3x8, OR Weighted dips 3x8
Lat pulldown 3x8
Chest supported rows 3x8, OR Cable rows 3x8, OR BB rows 3x8

Tuesday: Off

Wednesday - ME Deadlift
ME lift - Deadlift 1x3(3RM)
BB squats 3x8, OR Leg press 3x8, OR hack squat 3x8
Hamstring curl 3x8, OR stiffed leg deadlifts 3x8, OR GHR 3x8
Preacher curls 3x8 + standing BB curls 2x8

Thursday: Cardio

Friday - DE bench
Dynamic lift - Flat BB bench 8x3(around 50%1RM) (30 seconds between sets)
Seated smith military press 3x8, OR seated DB military press 3x8, OR seated BB military press 3x8
Flat/incline/decline skullcrushers 3x8, OR Close grip bench 3x8, Or Weighted dips 3x8, OR Cable pushdowns 3x8
BB shrugs 3x8, OR DB shrugs 3x8
Cable kneeling crunch 3x8

Sat: Cardio

Sun: Off


Many thanks goes out to blackbeard for helping me create this routine and helping me put on 10kg on my bench within 3 weeks! Thanks bro

 

[blackbeard]

no problem glad its working for you
i jsut made this thread which pretty much answers all WSB questions..the first article covers it all and after that is just some additonal info..looks good remeber if something doesnt work take it out and try something else

http://www.steroidology.com/forum/showthread.php?t=83348