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Bodybuilding Forums => Programs => Topic started by: 43Diesel on April 29, 2013, 06:58:27 AM

Title: opinion on new progam...
Post by: 43Diesel on April 29, 2013, 06:58:27 AM
A couple have read my journal and I appreciate the comments.
I am doing more of a whole body routine and am wanting to switch it to a split.
My upper body work is lacking as I'm wore out by the last 1/2 -1\3 of my workout.
My goals are :
400# dl
300# squat
200# bp
200# ohp

Here is what I'm thinking of going with
Mon, wed, fri
Deadlift
Squat
Leg press
Light weight curls for high reps. To keep the elasticity in my biceps

I will switch to squats being first when I hit my dl goal.

Tues and thurs
Over head press
Bench press
Incline  db press
Inc db flies
Db rows
Rope pulls
I will rotate db tricep extentions and skull crushers

I would really appreciate any input here. I'm training to compete later this year in strongman comps and will be adding event training after I hit my goals listed above.
I respect the group here and look forward to your input.
Thanks a ton
Title: Re: opinion on new progam...
Post by: FLEX on April 29, 2013, 09:28:27 AM
I think you should replace the leg press with some hamstring and calf work, and maybe drop one press and swap in some more back work.

Otherwise not bad.

DLs and squats 3 times/week is ambititous.

I think once you start moving some decent weight you'll need to change that up.
Title: Re: opinion on new progam...
Post by: Bando on April 29, 2013, 09:57:09 AM


DLs and squats 3 times/week is dangerous.



This is what I would have said.

These lifts are very traumatic and require healing time whether training for strength or hypertrophy. You should probably be doing some type of throwing work, but I am far from an expert on strongman stuff.
Title: Re: opinion on new progam...
Post by: FLEX on April 29, 2013, 10:08:53 AM
I think a beginner might be able to get away with it, depending on volume.

All he can do is try it and see if it works for him.
Title: Re: opinion on new progam...
Post by: 43Diesel on April 29, 2013, 10:24:20 AM
Ok thanks, I'll add standing calf raises then and maybe switch in some romanian dls as well.
I'll look and see what back work I'll switch as well. Thats tomorrow so I'll do some looking this evening.

The squats will be a bit on the light side as I dont want to totally overwork my legs.

As to adding in some strongman things the rope pulls are one that I have read are really helpful as well as the oh press.
Those are one of my weeknesses.

I really apprecuate all the help.
Title: Re: opinion on new progam...
Post by: Bericker on February 18, 2019, 05:53:24 AM
I think a beginner might be able to get away with it, depending on volume.

All he can do is try it and see if it works for him.