When did DeFranco's routine ever use singles???
OR do you list yours as , repetitionXsets instead of setsXrep?

I'm on WSFSB as well. Nice eh......i just incorporated some oly lifts in it.

Ah don't worry about it......these days happen.
I was sleepier than a sloth today, and it's ME bench

Now imagine getting pinned under 110KG's and U can't dump the weights. Well we live and learn! Hehehe....next time I feel lethargic on ME Bench days, I'll remind myself to just dumbbell bench instead. Safer.

One major problem with me, is inconsistency. I get bored, VERY quickly.

SO what i'll do, is I'll choose a routine, of high repetition and sets like Smolov, or Boris Sheiko for 3-4 weeks.

Then test a new PR and then go back to doing triples, doubles and singles for my main lifts, and "bodybuild" for my assistance lifts. A typical routine would be this;

A.Power movement for 6-8 sets of doubles and singles

-power clean
-clean and jerk
-muscle snatch
-snatch
-heavy dumbbell single arm snatch
-heavy dumbbell single arm CNJ

B.Max effort movement for 5-8 sets

-Deadlifts (Usually limited to 3 reps, sometimes I do 10 reps for fun)
-Squats (Usually oly deep squats, sometimes box squats. Between singles-5 reps)
-Bench, usually with 2-3 boards (Between doubles-6 reps)
-CGBP (Along 5 reps)
-Good mornings

C. A "bodybuilding" movement. Strictly compound up to 5 sets

-Military press with bb or dumbbell(These go from 5-10 reps)
-Weighted pull-ups(These go from 5-10 reps)
-Pendlay row or single arm dumbbell rows
-Leg press

Then I'll do, on the lower body days, I'll do things like, glute ham raises, reverse hypers, back extensions, abs, car pushing

On upper body days (wednesday only actually), I'll do grip works, single arm dumbbell works, wall climbing.

I try to mix them up a bit, but generally that's how they look.

Why can't you guys stand staying at home and resting man?
It's so nice....resting those tired muscles and joints and brains....ahhh....

eating all the stuff you can find in the fridge and whatever that comes next from mom's arsenal of kitchen goodies....so GOOD!

pinch on the smooth side
NOT the side with the "incisions" .......(i can't think of a better word ATM, 3 hours sleep, not good)

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!

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.

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.

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

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

ah
that means i've never got a CNS burnout

Careful with training.

There's no such thing as overtraining, only under recovery. - Coach Mike Burgener

The moment you feel a little dragged down, immediately stop your extra work. Go to things such as stretching, yoga, meditation, swimming. Do contrast baths as well if you want. Ice-baths, are amazing. I can promise you that. Just bear with the first 1 minute of cold.

Last day adi rite?
Or still got a previous PR x 2 session left?

Good luck hitting that. Do come back with a progress report. Would love to see you get that.
What's up next? I'm going on a 20 rep squat routine, with pull-ups and dips and sumo deadlifts as my main lifts.

Then going to do cleans and snatches as speed movements. It's pretty simple, and promises to build thick solid and strong muscles all over. Look at Jesse Marunde. I mean before he entered the coffin. Thick, solid strong mass.
Damn simple

20 rep squats twice a week
Each time, add 5LBS
When done with it, do dips and pull-ups
On days not doing 20 rep squats, do deadlifts.

Damn wtf simple, and yet it works so well for so many people. I mean, especially guys like you and me, who haven't actually hit our peak, just that we might be stagnanting.

http://www.marunde-muscle.com/sarge98repsquat.html

Chek it out baby. Drops bodyfat too

VERY GOOD!

You got 140KG's from 100KG. Jones got 135KG from 130KG. I got 155KG from 145KG. You progressed most with this. Looks like your body likes low reps, many sets training. Here's what I think you should do, go for another cycle.

Yes, BORING I'd admit, but since you can STILL milk the gains, why not. And while you're at it, just get more bb'ing work done. Btw Hola Bola's I think he himself said he didn't like the push pull routine very much. i did read it on the thread.

Do what I'm gonna do if you wanna try. Like I said, this is how I intend to develop mine. Because I know high rep squats builds mass ALL OVER. Look at Tom Platz. Sick dude.

So...I'm just gonna do squats and sumo deadlifts as my core exercises to bomb my body with strength and more mass (Yes I think I might wanna gain a bit of weight to about 180LBS because I'm working in KL frm June-Oct so most likely won't eat much. So gimme 4 months to lose 20LBS)

In order not to overtrain, I'll just do bodyweight compounds like dips, push-ups, sit-ups, pull-ups for my upper body. For deadlifts, I'll go with;

* Week one: 70% - 15 sets of 1 - rest one minute between sets
* Week two: 75% - 12 sets of 1 - rest one minute between sets
* Week three: 80% - 10 sets of 1 - rest 90 seconds between sets
* Week four: 85% - 6 sets of 1 - rest 90 seconds between sets
* Week five: 90% - 3 sets of 1 - rest two minutes between sets
* Week six: Rest (no deadlifting)
* Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)

Wanted to do my other method, but then since this is so much simpler, might as well go simpler.....singles, get a bit boring after a while.

Monday squat
Friday squat

This gives you a break in between

Then Wednesday deadlift, as this sorta deadlifting with singles does a lot of CNS work, not much muscular work.
High rep squatting is muscular work more than enough.

On deadlift days, I intend to power clean before deadlifting.

That's about as simple as how I'd break it up. There's a 16 week dead/squat routine but I don't have 16 weeks to train, so not doing that

Well, NOT really..the key to this routine, is compounds. You can row, but I wouldn't recommended exerting your lower back. Maybe do it on a bench, supported rows. Would be good.

Btw, how long have U squatted? And ur weight/height again?

Why IS everybody all heavier than me darn it! I need to gain more weight.

140KG, less than a year, very good progress. You like seeing 3 plates on the barbell? Hehehe...I know, we all do don't we? Lol!

Hope to see you soon man, and yes, you can row.

I'll be ....around the middle of KL. At Heritage Row area there..entah hapa nama tempat tu lah....

And whatever you're doing, half of them I've never done them. Whatever it is, the key is having fun doing it. So yea, go try that out if U want to. Maybe someday, I'll do a "Lateral Cable Isolated Delt Side Fly Ultra Megamassmonstergimmemuscle Bicep Curl"