MY workout YOUR thoughts

**heavyassweight** · 02-06-2008, 04:17 PM

Hi, i've been on rippetoe's program for a year or two and recently moved on to this program & enjoy it so far.

Stats :
21 yrs old
6'1.5''
185 pounds

Lifts :
Squat : 295 x5
Deadlift : 335 x 5
Row : 205 x 5
MP : 140 x 5
Bench : 185 x 5

Monday (Volume)
Squat - 4x8
Bench - 4x6
Barbell rows - 4x8

Wednesday (Recovery)
Squat - 2x5 & 80%
Seated press - 3x5
Pull ups - 3x8-15
Accessory: abs/lower back

Friday (Intensity)
Squat - ramp to max set of 3 or 5
Bench - ramp to max triple
Deadlift - ramp to max single, double or triple
Accessory: BB curl, tri push down, lateral raises all 2x8-12

The thing is i'm about to start my first cycle and I was wondering if I should continue with this program that is working okay so far, or move on to a split with more of a volume emphasis training. I thought that maybe i'd need more isolations exercices to at least cover all minor muscle groups so that I grow proportionned. This program is working good right now to gain strength, but as I will be aiming more for size during my cycle of test+dbol , what do you think I should be doing? thanks a lot for responses i'll rep.

**hobbs9963** · 02-06-2008, 10:29 PM

Welcome to the forum. I'm sorry man but i don't fully understand. I think i understand your "lifts". Squat-295x5, is 5 sets or reps? I'm guessing reps. Then on Monday you have Squat-4x8. Same with bench and rows. I know it's late and i'm alittle slow anyway but i've been looking at it and nothing. I think it's geared more towards a powerlifters routine and they have a forum for that. Maybe i've got it now. Does 4x8 mean reps with 295 lbs for 5 sets for squat?

**heavyassweight** · 02-07-2008, 02:10 AM

Originally Posted by hobbs9963

Welcome to the forum. I'm sorry man but i don't fully understand. I think i understand your "lifts". Squat-295x5, is 5 sets or reps? I'm guessing reps. Then on Monday you have Squat-4x8. Same with bench and rows. I know it's late and i'm alittle slow anyway but i've been looking at it and nothing. I think it's geared more towards a powerlifters routine and they have a forum for that. Maybe i've got it now. Does 4x8 mean reps with 295 lbs for 5 sets for squat?

My stats means XXX weight x 5 reps.
Program is SETS x REPS(ex. 4 x 8 ).....

**hobbs9963** · 02-07-2008, 07:23 AM

OK, that's what i thought after looking at it more. The lbs. threw me off. I never use lbs. cause it really only matters to me. Sets and reps are sufficient imo. How long you been working out and how old are you?

**heavyassweight** · 02-07-2008, 09:10 AM

Im 21 and my training experience is ~6 years.
Dah I wish it was kilos!

**hobbs9963** · 02-07-2008, 09:34 AM

That's a tough schedule. I did something similar a while back and was tired all the time. Usually i'm the type of guy that says "if it's not broken don't fix it". Really depends on you though. And if your getting what you want out of your workouts. Personally though i like to isolate a muscle a bit more. Each bodypart having it's day with the exception of shoulders and arms in the same day. Also gives me good reason to be at the gym more and with my old lady less. Dbol and test is a good combo. I liked it a lot. Have you got any idea on your dosages?

**heavyassweight** · 02-08-2008, 05:44 PM

Yeah. 500mg of test-c splitted in two injections and DBOL 25mg/day for 4 weeks.

**green22** · 02-08-2008, 10:43 PM

what are you training for??? and whats your goals??? thats def. not a BB routein

**heavyassweight** · 02-08-2008, 11:55 PM

Originally Posted by green22

what are you training for??? and whats your goals??? thats def. not a BB routein

I'm training for mass but I learned that I first should get a certain base of strength and get my compound lifts up. As they are the main mass builders exercices, I assume being strong on them should put mass on you. When I reach a certain level of strength on big lifts, i'd probably start incorporating more isolations movements and such. However, since I am cycling for the first time, I wondered if I should right away modify my routine into a higher volume split as least for the duration of the cycle.

**green22** · 02-09-2008, 08:27 PM

squating 3x a week??? you can focus 1 time per week on thos big movements and still be fine. I understand your Idea but I think you are going about it wrong. But if its working for ya then more power to ya.

**barondumonde** · 02-10-2008, 01:54 AM

Yo heavy,

You need to break down your routine and split apart your compound movement days. You don't need 3 days of squats a week.

Trust me buddy--that's the recipe for injury. Try something like this:
--Remember to warmup before any of your sets, and
--Same numbers = Sets to be done right after another = Supersets/Trisets

MONDAY -- (Legs & Core -- Heavy)
1. Squats 5 Sets
1. Leg Extension 5 Sets
1. Leg curl 5 Sets
2. Deadlift 4 sets
2. Leg Extension 4 sets
3. Seated Calf Raises 4 sets
3. Shin Raises 4 sets

TUESDAY -- OFF

WEDNESDAY -- (Upper Body -- Heavy)
1. Bench Press 5 sets
1. Lat pulldowns 5 sets
2. Incline Dumbbell Press 4 sets
2. Bent Over Rows 4 sets
3. Biceps Curl 4 sets
3. Lying Triceps Extension 4 sets

THURSDAY -- OFF

FRIDAY -- (Lower Body & Core -- Light/Recovery)
1. Lunges with Dumbbells 5 sets
1. Leg Extensions 5 sets
2. Stiff Legged Deadlifts 6 sets
2. Leg Extensions 6 sets
3. (Ab Exercise) 4 sets
3. (Exercise for Obliques) 4 sets

SATURDAY -- (Upper Body (Light/Recovery/Focus on Shoulders))
1. Bench Press 3 sets
1. Lat Pulldowns 3 sets
2. Dumbbell Shoulder Press 6 sets
2. Leaning Lat Pulldowns 6 sets
3. Close-Grip Bench Press 4 sets
3. Bent Over Dumbbell Raises (for rear delts) 4 sets

SUNDAY -- OFF

Well, there's my input, and it's something similar to a routine I used to run a while back. I hope that helps all you readers...

**heavyassweight** · 02-17-2008, 09:17 PM

Alright thanks for your inputs guys. Bump for more thoughts!

**hauss man** · 02-17-2008, 09:39 PM

Originally Posted by barondumonde

Yo heavy,

You need to break down your routine and split apart your compound movement days. You don't need 3 days of squats a week.

Trust me buddy--that's the recipe for injury. Try something like this:
--Remember to warmup before any of your sets, and
--Same numbers = Sets to be done right after another = Supersets/Trisets

MONDAY -- (Legs & Core -- Heavy)
1. Squats 5 Sets
1. Leg Extension 5 Sets
1. Leg curl 5 Sets
2. Deadlift 4 sets
2. Leg Extension 4 sets
3. Seated Calf Raises 4 sets
3. Shin Raises 4 sets

TUESDAY -- OFF

WEDNESDAY -- (Upper Body -- Heavy)
1. Bench Press 5 sets
1. Lat pulldowns 5 sets
2. Incline Dumbbell Press 4 sets
2. Bent Over Rows 4 sets
3. Biceps Curl 4 sets
3. Lying Triceps Extension 4 sets

THURSDAY -- OFF

FRIDAY -- (Lower Body & Core -- Light/Recovery)
1. Lunges with Dumbbells 5 sets
1. Leg Extensions 5 sets
2. Stiff Legged Deadlifts 6 sets
2. Leg Extensions 6 sets
3. (Ab Exercise) 4 sets
3. (Exercise for Obliques) 4 sets

SATURDAY -- (Upper Body (Light/Recovery/Focus on Shoulders))
1. Bench Press 3 sets
1. Lat Pulldowns 3 sets
2. Dumbbell Shoulder Press 6 sets
2. Leaning Lat Pulldowns 6 sets
3. Close-Grip Bench Press 4 sets
3. Bent Over Dumbbell Raises (for rear delts) 4 sets

SUNDAY -- OFF

Well, there's my input, and it's something similar to a routine I used to run a while back. I hope that helps all you readers...

that is way to much volume to be training everything twice a week