For BG fitness fanatics, a question..

[archibaldcrane]

Then you'll be fine.

[Meat]

i always go with a more is more attitude when i'm trying to cut down, basic 5 day split.

[Zoolander]

Workout A - Push
Squat
Barbell bench press
Close-grip push up (Don't think I can do diamond push-ups...)
Incline dumbbell bench press
Arnold or Shoulder press
Lunge (perhaps rotational lunge)
Dips

Is that the order you are going to do it in? This is a lot like what I am doing on my Chest/Shoulder/Tricep days. After I do Barbell Flat Bench > Incline Dumbell > Decline Bench > Dips, the dips tend to suffer a fair amount. You have Close-grip push ups instead of my decline and have the shoulder press before dips...which could make your shoulders pretty damn tired by the time you get to the dips. This might especially be a problem if you only have a 2 part regimen and cut down from 6 to 4 days of rest.

I still think you should add some abs of some sort, but I know you are a big hater of those. That is really the only thing that I dont agree with you on - that engaging your core during squats etc is enough. Test your will power and add 2 minute planks at the end of one (or both, although after working shoulders planks can be rough) of your days :D

[Weiing]

Is that the order you are going to do it in? This is a lot like what I am doing on my Chest/Shoulder/Tricep days. After I do Barbell Flat Bench > Incline Dumbell > Decline Bench > Dips, the dips tend to suffer a fair amount. You have Close-grip push ups instead of my decline and have the shoulder press before dips...which could make your shoulders pretty damn tired by the time you get to the dips. This might especially be a problem if you only have a 2 part regimen and cut down from 6 to 4 days of rest.

I still think you should add some abs of some sort, but I know you are a big hater of those. That is really the only thing that I dont agree with you on - that engaging your core during squats etc is enough. Test your will power and add 2 minute planks at the end of one (or both, although after working shoulders planks can be rough) of your days :D

Hey thanks Zoo.
I haven't decided on the order yet. But I'll keep your suggestions in mind for sure. Keep in mind, I have about a week to think this plan through and revise it as needed. So the more suggestions the better!

Can you explain more about the last part of the first paragraph? About 2-part regiment cutting down from 6 to 4 days rest? I got confused.

I might add "abs stuff"... HEY I added crunches. I may also go back to just doing that on my lifting/off days. Such as wall squats and perhaps planks. I find that by the end of my workouts, I don't want to stay at the gym any longer to do ab stuff... and I engage it enough with squats/deadlifts/etc.

[Zoolander]

Can you explain more about the last part of the first paragraph? About 2-part regiment cutting down from 6 to 4 days rest? I got confused.

I might add "abs stuff"... HEY I added crunches. I may also go back to just doing that on my lifting/off days. Such as wall squats and perhaps planks. I find that by the end of my workouts, I don't want to stay at the gym any longer to do ab stuff... and I engage it enough with squats/deadlifts/etc.

Weak sauce. (Oh, and how long do you guys do planks for? I've been doing 2 minutes after a tough workout, wonder how that stacks up. Workout partner usually makes sure form stays true through the entire thing, makes a difference for sure.)

Err, yea that came out kinda wrong. I do a 3 day routine (which seems to be pretty standard from what others tell me about their routines) with one day of rest between each day A > Rest > B > Rest > C > Rest > A etc. so it would be 6 days of rest for muscles to recover, while with yours it would be only 4 (unless I'm missing something). Everything I hear says your muscles need a fair amount of time to recover (and from limited experience holds true), so just wondering if that is enough time for your muscles to do their thing. Could be fine though, I'm sure you will do some tweaking once you get started anyways.

[Weiing]

Hmm not sure. I've always just done it MWF lifting and TuTh(Sat) sprinting/HIIT OR take those days off. Sunday is always my rest day though. It looks like you only have 3 days of rest during a 7-day period? I don't get it? I have 4 days yeah...usually Tuesday/Thursday/Saturday/Sunday. It's worked fine though. And I always take a week off after a 6-8 weeks so it should be good.

I just don't like lifting 2 times a week because that just doesn't seem enough for me (as I love lifting--but everyone knows that now?). And I don't want to be at the gym 4-5 days a week just lifting. So I've always thought 3 was a good medium for me at least.

But thanks for the suggestions! I will keep thinking about it.

[archibaldcrane]

Is that the order you are going to do it in? This is a lot like what I am doing on my Chest/Shoulder/Tricep days. After I do Barbell Flat Bench > Incline Dumbell > Decline Bench > Dips, the dips tend to suffer a fair amount.

I do this same order but I usually do tricep pulldowns before dips as well - although my "dips suffering" isn't something I worry about - they're good and worn out and I see dips as just "finishing them off".

[Caiyuo]

Let's do it together! Yo'll be my best friend.

K, I'd say something about how it's really too bad Florida has no natural rock faces, but honestly I'd poop myself if I was ever climbing one because of all those movies that start with IS MY ROPE SECURE? /uded

[archibaldcrane]

Today on my bench workout, I was supposed to finish with a negative of 225.

But I said fuck it and pressed it instead. (The negative weights on the chart are supposed to be about 10 lbs more than your 1RM at the time)

Gaining the muscle back I lost because of the stupid marathon quick. Feels good man.

[Meat]

Have you tried rest-pause for upping your bench?

[archibaldcrane]

Have you tried rest-pause for upping your bench?

Interesting, never seen that before, just read up on it. I'm going to finish this round of 14 workouts at the moment (which, if I can dominate my test next time I go, should get me to at least 240) - but if I find I'm plateauing like last time I got into the 240s I'll give it a shot for sure.

[Zoolander]

I am a little bit past benching my 100% body weight now, so kinda curious, what is this routine you are doing arch? I need to switch my routine soon/now, so checking out all the options. I kinda like the idea of aiming for 150% of body weight...would be 240 for me.

Also thinking about maybe some MMA style training, anyone done any programs like that? Seems like it would be kinda fun and definitely something different, plus it would be nice to know how to properly fight (even though I'm sure I'll never use it, its fun to have stuff like that as motivation).

[archibaldcrane]

I am a little bit past benching my 100% body weight now, so kinda curious, what is this routine you are doing arch? I need to switch my routine soon/now, so checking out all the options. I kinda like the idea of aiming for 150% of body weight...would be 240 for me.

I'll race you.

http://www.timinvermont.com/fitness/benchpgm.htm

Awesome routine - just do what it says, you'll increase strength nicely.

[Weiing]

random question: Is there a way to ease into building up one-arm push-ups? Or do I just have to tough it out and just do it? I mean easing in as in starting on my knees instead of in full push-up position?

I was also thinking about trying handstand push-ups. But I haven't done a handstand in forever...

[Biddinger]

random question: Is there a way to ease into building up one-arm push-ups? Or do I just have to tough it out and just do it? I mean easing in as in starting on my knees instead of in full push-up position?

I was also thinking about trying handstand push-ups. But I haven't done a handstand in forever...

Not that I can do one arm push ups...but I'd think the best way to ease in to them would be to do sets of just the downward motion of the push up until you are able to do a couple of full reps without cheating.

[Meat]

2 hand up, hold a brief static on 1 hand and lower on one hand.

Does it go positive ->static->negative

[Weiing]

2 hand up, hold a brief static on 1 hand and lower on one hand.

Does it go ecentric->static->negative

Que?

[Meat]

opps, misspoke. but in teams of failure, the positive portion always fails first. So you utilize the strongest which is the negative and work your way backwards.

[archibaldcrane]

Note to self: Don't do chest/triceps day on the day before football games. By halftime I felt like my arm was going to fall off and my accuracy was total shit. Ow.

[Weiing]

Nice going...hope it was at least fun? Any boob grabs? ;p