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[u2pride]

Hi all!

I'm finishing Meadows Creeping Death 2 (week 11) and planning an U/L split with moderate volume, high intensity and high frequency.

The goal is to do 8 weeks focus on strenght with compound movements.

Intensity:

Week 1 70%

Week 2 75%

Week 3 80%

Week 4 85%

Week 5 Deload 50%

Week 6 as week 1 and so on...

Lower Quads Focus

Squat 4x6

Leg Press 3x8

Leg Extension 3x10

Seated Leg Curl 3x10

Seated Calf Press 4x12

Lateral Raise 3x12

Upper Chest Focus

Incline Bench Press 4x6

Lat Pulldown 3x10

Dumbbell Bench Press 4x8

Pulley 3x10

Rear Delt Raise 3x12

Triceps Pushdown 3x12

Hammer Curl 4x8

Lower Hamstrings Focus

Deadlift 4x6

RDL 4x8

Standing Leg Curl 3x10

Front Squat 3x10

Standing Calf Press 4x12

Lateral Raise 3x12

Upper Back Focus

Chin Up 4x6

Incline Dumbbell Press 4x10

Barbell Row 4x8

Smith Machine Overhead Press 4x8

Rear Delt Raise 3x12

Barbell Curl 3x12

Close Grip Bench Press 4x8



What did you think? Advise?

Thanks!

 

[u2pride]

Bump!

 

[Mac11wildcat]

What is the overall goal for this? Is it strength? Size? “Powerbuilding”?

 

[u2pride]

What is the overall goal for this? Is it strength? Size? “Powerbuilding”?

8 weeks with focus on strenght (maybe I could use Wendler for main lifts).

Thanks Mac11wildcat

 

[Mac11wildcat]

Think you’ve got all your bases covered. Wouldn’t be afraid to dip into the 2-4 rep range occasionally but think you’ll definitely get strength out of this.

What’s your rest scheme as far as off days and rest between sets?

 

[u2pride]

Think you’ve got all your bases covered. Wouldn’t be afraid to dip into the 2-4 rep range occasionally but think you’ll definitely get strength out of this.

What’s your rest scheme as far as off days and rest between sets?

My weekly schema should be:

Lower
Upper
Rest (Cardio 20' Liss)
Lower
Rest (Cardio 20' Liss)
Upper
Rest

Workout rest should be:
3' on first main lifts
90" secondary lifts
1' biceps, triceps and calves

Do you think that Wendler 5/3/1 should be a waste of time?

Thanks

 

[Mac11wildcat]

My weekly schema should be:

Lower
Upper
Rest (Cardio 20' Liss)
Lower
Rest (Cardio 20' Liss)
Upper
Rest

Workout rest should be:
3' on first main lifts
90" secondary lifts
1' biceps, triceps and calves

Do you think that Wendler 5/3/1 should be a waste of time?

Thanks

I’ve heard mixed things. I started workouts with 5x5 for a while and loved it. I think what you have above will definitely net strength gains. If you’re not trying to absolutely maximize (like a power lifting protocol) then i wouldn’t worry; go smash the weights and hve funwith it.

 

[u2pride]

I’ve heard mixed things. I started workouts with 5x5 for a while and loved it. I think what you have above will definitely net strength gains. If you’re not trying to absolutely maximize (like a power lifting protocol) then i wouldn’t worry; go smash the weights and hve funwith it.

Hi Mac,

I have rearranged a little bit with less volume:

Lower Quad Focus
Squat 3x6
RDL 3x8
Lunge 3x12
Seated Leg Curl 3x10
Seated Calf Press 4x12
Lateral Raise 3x12

Upper Chest Focus
Incline Bench Press 3x6
Lat Machine 3x10
DB Bench Press 3x8
Pulley 3x10
Rear Delt Raise 3x12
Triceps Pushdown 3x10
Hammer Curl 3x8

Lower Ham Focus
Deadlift 3x6
Leg Press 3x8
Standing Leg Curl 3x10
Front Squat 3x10
Standing Calf Press 4x12
Lateral Raise 3x12

Upper Back Focus
Chin Up 3x6
Incline DB Press 3x10
BB Row 3x8
OHP 3x8
Rear Delt Raise 3x12
BB Curl 3x12
CGBP 3x8

In this way I can increase volume with more room.

What did you think?