bronco wrote:Malcolms Billy wrote:I wanna increase strength and enjoy working my upper body - back, shoulders, chest - a LOT more than my legs. Like DL's, love benching, mil press and rows, can do chins, lat pd's, don't particularly like lat raises. Like tri pd's and curls (oops!) and doing abs.
Hmm, how does this three split look:
day 1, legs & abs :
Stiff legged deadlifts
day 2, push:
skullcrushers (or some toher triceps exercise if you prefer)
day 3, pull:
(and some biceps if you like )
Then do either 5x5 or 3x5 on each exercise, depending on if you feel doing five sets take too much time. Try keep a linear progression on the weight of the first exercise for each day, this means adding 2.5 kg each week. In order to keep this progression for several week, you will have to start with a weight at least 5 kg lighter than what you could do 5x5 on if you pushed yourself. When the weight gets to heavy to do 5x5 you can either go down to 5x3 and continue the progresion or lower the weights by 5kg next week and start again.
For the other exercises I would just use a weight that you can do 5x5 on, and when you feel ready for it use more weight.
Does all this make any sense? I guess not, so feel free to ask for clairifications .
bronco wrote:No? I thought you would have aquired a certain speedy elegance from all those bodycombat classes ?
Malcolms Billy wrote:Okay, bronco, how's this then?
Leg press: 3x5 @ 45/55/65kgs - the leg press starts at 5 kgs, and has 10 kgs pltes increments, so I thought I'd go one set one plate lower than I normally would have, one the "normal" weight (at 3x8 that would of been) and then the next one up for the last set. 65 was pretty hard, but I reckon I can up that within a couple of weeks, so shall I just keep on trying to up the weights whenever I can - rather than aim for increasing weight every week - seeing as it doesn't have smaller increments, or small loose plates to put on top?
DL: 3x5 @ 47.5/50/52.5 kgs (note that last weight DL'd was 50 kgs!). Felt proper heavy, but doable with good form, so I'm happy with that
Or do more sit ups/curls, any otehr suggestions? I'm not gonna make an idiot of myself by trying little bigs in the gym just yet, not as long as I keep rolling over!
JP wrote:Spirulina is a badass crew, and they often just hang around in street corners looking to beat up proteins.
They oftenget confused by the fact that they are almost half protein themselves.
Kathryn wrote:You're getting a hedge trimmer, I want a bubble machine. I need it for my job
littlegirlbunny wrote:Next time we meet up it should be around a plank 'no-holds-barred-max-time-PB test......you up for it
Good lifting MB! How did you find the sets of 5 in comparison to the sets of 8's??
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