Grizzly
New Member
Peanut butter and jelly sandwhiches with 4 cups of milk.
MESO-Rx
Anabolic Steroids
Some thoughts on a new routine
- Thread starter Hogg
- Start date
thick
New Member
like grizz said, also cashews and other nuts are great for extra cals
Einzelgaenger
New Member
Great ...
Hey guys .... Seeing great threads like this makes me wish I had more time to hang around ... in any case:
I had to move away from pure powerlifting, due to time/motivation/physical constraints .... and so I modified my routine. I have been doing a very similair routine to yours for about 6 months, Hogg. But with a few of Freddy's powerlifting-style modifications (deadlift loading, heavy squat triples, etc).
I have found it quite rewarding, especially, as you mentioned, getting away from the constant stress of trying to build the 'perfect body,' which is, for me at least, impossible from the begining. I tend to deload and take days off a bit more than what you planned, due to my extremely slow recovery rate.
I have found it very rewarding .... but, like you mentioned, a strong foundation is critical. Not a routine for newbies .. nor a very satisfying routine for bodybuilders, lol. Maybe for guys who have flirted with PLing and BBing ... and have settled somewhere in between.
Anycase .. nice posting again .. later.
Hey guys .... Seeing great threads like this makes me wish I had more time to hang around ... in any case:
I had to move away from pure powerlifting, due to time/motivation/physical constraints .... and so I modified my routine. I have been doing a very similair routine to yours for about 6 months, Hogg. But with a few of Freddy's powerlifting-style modifications (deadlift loading, heavy squat triples, etc).
I have found it quite rewarding, especially, as you mentioned, getting away from the constant stress of trying to build the 'perfect body,' which is, for me at least, impossible from the begining. I tend to deload and take days off a bit more than what you planned, due to my extremely slow recovery rate.
I have found it very rewarding .... but, like you mentioned, a strong foundation is critical. Not a routine for newbies .. nor a very satisfying routine for bodybuilders, lol. Maybe for guys who have flirted with PLing and BBing ... and have settled somewhere in between.
Anycase .. nice posting again .. later.
Last edited:
AnimalMass
New Member
Well, I'll chime in here two weeks after the fact....LOL
It's interesting how some people choose to do just a few exercises, with a large number of sets (reminds me of the bulgarians). Whereas others, might do a much larger amount of exercises, with much less sets per exercise. (Actually, I somewhat subscribe to both, in that I do very few exercses for lower body, with a higher volume per exercise, and for upper body I do more exercises, with only 1 or 2 sets for many of them.) Just pointing out an observation there - both work and neither is right or wrong.
Also, you noted that GMs seem to stress your hammies more than your erectors - here's what I'd do...Since you are doing the GMs relatively light, then keep a very close stance, bend your knees slightly, and push your butt back, AND ROUND YOUR BACK. Allow the weight in the bottom of the movement to really stretch your lower back. You don't have to worry about throwing a disc or anything - you've been doing this long enough to have a strong lower back, and hell, I've round-backed GMs well over 400 lbs past parallel with no ill effects.
Also, one question I had is why do you do the heavy close grip bench last on Saturday? Why not do it first - it will also warm up your pecs, and then move to the lighter decline dumbell work.
I agree with Freddy on the external rotations.
I do disagree on the dumbell rows. I find them entirely inferior to barbell rows, but that's just me.
I need to read over the periodization scheme Freddy mentioned again and post on it later - but I will say that I wouldn't go 12 weeks without a deload. Some guys can handle that if the loading period isn't too intense, but I've found that an 8 week cycle is better suited for the heavy loading, deloading period - with the heavy loading being in weeks 3-4, with week 5 normal, and weeks 6-8 a deload - but granted that's for strength-sport purposes. I figure with bodybuilding, you could run a 12 weeks cycle with a 5 week loading period (with weeks 4 and especially 5 being quite intense, followed by a delaod week on week 6. Then drop the reps and frequency down, and up the intensity for weeks 7-11, and deload again week 12. (Maybe even total rest on week 12.)
AM
It's interesting how some people choose to do just a few exercises, with a large number of sets (reminds me of the bulgarians). Whereas others, might do a much larger amount of exercises, with much less sets per exercise. (Actually, I somewhat subscribe to both, in that I do very few exercses for lower body, with a higher volume per exercise, and for upper body I do more exercises, with only 1 or 2 sets for many of them.) Just pointing out an observation there - both work and neither is right or wrong.
Also, you noted that GMs seem to stress your hammies more than your erectors - here's what I'd do...Since you are doing the GMs relatively light, then keep a very close stance, bend your knees slightly, and push your butt back, AND ROUND YOUR BACK. Allow the weight in the bottom of the movement to really stretch your lower back. You don't have to worry about throwing a disc or anything - you've been doing this long enough to have a strong lower back, and hell, I've round-backed GMs well over 400 lbs past parallel with no ill effects.
Also, one question I had is why do you do the heavy close grip bench last on Saturday? Why not do it first - it will also warm up your pecs, and then move to the lighter decline dumbell work.
I agree with Freddy on the external rotations.
I do disagree on the dumbell rows. I find them entirely inferior to barbell rows, but that's just me.
I need to read over the periodization scheme Freddy mentioned again and post on it later - but I will say that I wouldn't go 12 weeks without a deload. Some guys can handle that if the loading period isn't too intense, but I've found that an 8 week cycle is better suited for the heavy loading, deloading period - with the heavy loading being in weeks 3-4, with week 5 normal, and weeks 6-8 a deload - but granted that's for strength-sport purposes. I figure with bodybuilding, you could run a 12 weeks cycle with a 5 week loading period (with weeks 4 and especially 5 being quite intense, followed by a delaod week on week 6. Then drop the reps and frequency down, and up the intensity for weeks 7-11, and deload again week 12. (Maybe even total rest on week 12.)
AM
Hogg
New Member
Hey stranger 
You're right on close grip, it could go first though going last on Saturday is not a big deal since the db decline is light day and would serve as a warmup for tris....and pecs depending on how you look at it.
I'll have to try that on the GMs....my lumbar and thoracic spine is perfect (so sayeth my xrays) so I'm not worried about rounding as you mentioned. I dont think my erectors are as strong as yours though.... GMs with 4 plates is a lot of weight.....I hate you
Say, I've got someone asking me about those bulgarian and worlds tapes. Did you manage to watch them yet?
You're right on close grip, it could go first though going last on Saturday is not a big deal since the db decline is light day and would serve as a warmup for tris....and pecs depending on how you look at it.
I'll have to try that on the GMs....my lumbar and thoracic spine is perfect (so sayeth my xrays) so I'm not worried about rounding as you mentioned. I dont think my erectors are as strong as yours though.... GMs with 4 plates is a lot of weight.....I hate you
Say, I've got someone asking me about those bulgarian and worlds tapes. Did you manage to watch them yet?
AnimalMass
New Member
Hogg said:Hey stranger
Say, I've got someone asking me about those bulgarian and worlds tapes. Did you manage to watch them yet?
Yeah - I'm a total moron and forgot all about the videos. I've only watched them about a hundred times. They are excellent - especially the Bulgarian video. I will get them copied for myself today and tomorrow and ship them back to you with some excellent Westside Vids.
Sorry for the delay.
AM
Hogg
New Member
AnimalMass said:
The bulgarian video is a very humbling experience. I have watched the tape endlessly as well.
ironmind has a lot of good stuff for sale.
