cut out deadlift put in bent over row

put friday as a lower back and hamstring day.

not gonna train arms? lol

i say cut volume down to 3x6.

avoid CNS burn out.

Suggestions in BOLD


Monday


R.Squat.Prog


Military Press (Standing ) - Push Press. Heavy. Put more weight, and helps develop stronger shoulders

4 x 6

Incline DB Press

4 x 6

Cable Row

4 x 6


Wed

R.S.P

Deadlift (Switch with some sort of back work, upper back work)

4 x 6

NOT smart. Try to avoid all leg work at the moment. This is your first cycle of R.S.P. You haven't seen what it brings YET. 80% of your maxes, for six weeks for squats, 3 times a week, isn't easy for a lifter that hasn't ever done it)

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8



Friday

R.S.P

DB Chest Press

4 x 6

DB Shoulder Press

4 x 6

Pullups

4 x 6

Sounds good to me. Maybe add in one more core workout day. Should do you good.
Also this is your time to seize the opportunity to do more grip works, that'll help your deadlift later on when ur done with R.S.P.

Just wondering, why don't you also work on increasing your bench? You could do it the smart way (Westside, periodization, bands, chains), of you could do it the China ghetto way.

Take 70% of your max, do 3-5 reps for 6-8 sets. Next week, up to 75% and 80% for the week after. Then don't drop. Go on with 85%, 90% if you can handle the volume. Do this twice a week. Then after every bench workout, slam a bit of triceps at the back, high repetitions. Dips, cable work, extensions, sound good to me. The aim, after your heavy benches isn't to hit the triceps hard sumore. It's just to give it a bit of "conditioning" if you wanna call it so.

Trust me it works. I just wish someone pointed it out to me sooner. I'm doin it too!

Monday


R.Squat.Prog


Push Press

4 x 6

Incline DB Press

4 x 6

Cable Row

4 x 6


Wed

R.S.P

Barbell Bent Row

4 x 6

Lat Pulldown

4 x 6

Swiss Ball Crunch ( This is just to ease things down as you could see the deadlifts should be a killer after squats )

4 x 8



Friday

R.S.P

Bench Press

6 x 4

DB Shoulder Press

4 x 6

Pullups

4 x 6

Curls

4 x 8

I`ll be doing some plate pinching after every workout just to improve on the grip. I`ll do some towel squeezing at home as well.

Pizza, the bench sounds like a good idea, I subbed it with the DB chest press. And Ive included an arm workout on fridays.

All changes are made in red. What ya guys think?

This post has been edited by shanecross: Mar 15 2008, 10:19 AM

dude. do this splits

mon
-squat
-chest
-bicep

wed
-squat
-back(upper and lats)
-shoulders

fri
-squat
-lower back
-hamstring
-tricep

Mm....okay, if you can figure a way to bring up the dumbbell when it reaches 90% of your maxes...for 5-8 sets.

If you can't figure out how to get it there, then I suggest the barbell option. Not easy kay, when it gets to the 3rd set. Barbells, get my vote.

Considering what jones and pizza replied, I finalized a few stuff. Oh yea, pizza the "conditioning" sounds great, get to sore the muscles a lil bit more. I came up with a superset for the bench to triceps pushdown. I did not include crunch but will probably do them as a supplementary workout.


Also regarding what Jones mentioned on the 3x6 and not the 4x6, I`ll give week 1 a shot and see how it goes. Considering waterbury`s 25 method, he did limit the exercise to 3 workouts only a day which I believe could be applied if I am doing a 3 workout regime.

Monday


R.Squat.Prog

Push Press

4 x 6

Incline DB Press

4 x 6

Biceps Curl

4 x 6


Wed

R.S.P

Barbell Bent Row

4 x 6

Lat Pulldown

4 x 6

Back Extension

4 x 8


Friday

R.S.P

Bench Press

6 x 4

SUPERSET

Tricep Pushdown

4 x 8

Pullups

4 x 6

DB Shoulder Press

4 x 6

Everything looks set and ready to go for me.
I don't quite understand supersets, but if I'm not wrong, it's when you do, one set of bench, and immediatelly go do dips, and rest a certain amount and repeat that cyclE?

That's extremely, bad for this. Do not do tht, just go with the sets of bench, then only do triceps.

u mati mati mati oso want to train chest 2 times a week eh?

I am giving this a shot though. see how it works with me. I was pretty skeptical at 1st when looking at the twice a week chest work but I opt to give to give it a shot for a first few weeks to see how it goes.

what will happen is a CNS burnout by week 4

Day 28





Its actually the first day of my RSP, ya ya ya, first day is always easy like a dog piss. My squat max rep is only 100kilos, so today its only 80kilos x 2 reps x 6 sets. I got up from bed, and something I feared most happened, there is no fukkin water supply, I had to bathe at the gym. crap. The Push Press however was fun, but my wrist still felt funny a little, perhaps first day is always a good start.

I do actually have a question, do you do your incline db press on a 45degree incline or a 30degree?

First day figures


Squat

80k x 2r x 6s


Push Press

45k x 4r x 6s

Incline DB Press

35 x 4r x 1s
40 x 4r x 5s

Curl

25k x 6r x 4s

30 degree is a low incline already. 45 degree is the standard incline. i do 45 degree.

ahh, okay. thanks mate.

Very nice quote. Make sure you keep the spirit. It's easy to say, hard to keep up. When the days feel like shit, breathe it in and tell yourself, just six bloody sets of sixers. Pizza had to do 10 sets of triples @ 95% of his maxes. If he can, I can. (Chewah, buat sendiri kecoh sikit!! Nola just joking)

45LBS push presses for four sets of six? Sounds nice. The burn is normal, you'll feel it definitely at the beginning. It'll be better in a while. But, if the burn still doesn't subside, stretch your wrists, prior to pressing.

This post has been edited by pizzaboy: Mar 17 2008, 11:51 PM

95% of your squats? How much? thundering motivations are always good for the spirit.

No la, the push press six sets of four, all also six sets of four. I am trying to go for low reps, higher sets. or should i go the other way round? its
45kg, 4x5kg plate,2x2.5kg plate + 1 oly bar = approx 45 kilos.

well low rep high sets is good. very good. but its taxing on CNS. with the Russian squat routine i wouldn't recommend pairing high sets low rep with high set low rep of accesory exercise.

consider squat is the major exercise in ur routine, every other is accesorries.. chest or back or anything. save ur cns and complete the routine. then write your own program of high set low rep.

So, ya saying that, the other exercise should be on eg ; 6 reps x 4 sets or 8 reps x 3 sets?

Some clowns (me for example), do low reppers all the time and plenty sets. I guess our bodies can get used to it, after gradual training. Mmm.....taking into account wat jones said, it's true that you may get a CNS burn.

However, I've done this sort of training for a year+ now, and I've never actually even once, felt a CNS burn. Sure some symptoms were there, but 1 week rest, then nothing d. Fresh and ready to hit the gym.

Since squats is your main exercise. Then I guess U could consider your bench as your "other" exercise since it's not really that much of a compound movement. Just chest, arms and shoulders, so it's more like an upper body movement. I actually haven't seen anybody burning out their CNS with benches. Metal militia crew? The biggest benchers in the world, bench specialists. They do 2 heavy days a week, no speed days. Their bench numbers are beyond 800LBS (suited, but nevertheless)

I just would speak against deadlifting movements of course and you can probably tell anyway.

This post has been edited by pizzaboy: Mar 18 2008, 11:05 AM

follow the RSR, bench row and everything else, 3-4 sets of 6-10 reps
example : afer ur squat, do ur barbell bench 3sets of 6, then do ur flies 4 sets of 10. sub maximal weight.

well for me i got myself a CNS burnout from bench.. the last time i was checking my max on bench.. but then 2 days ago i did a squat max la.. so that might contribute to it.

ps : nvr compare we mortal humans with those ppl. not only their gear(beyond supplements) aided them in recovery and stuff, they are still gentically more superior.

andy bolton deadlifted 500lbs the 1st time he did deadlift at age of 16.

This post has been edited by jones007: Mar 18 2008, 12:06 PM

What are the signs of the Central Nervous System burnout? Rep failures?