PWGriffin

Ask me anything. Post your program, diet whatever I don't care.

This will be the greatest thread ever.

But it's my thread. If you disagree with what I say, you are only allowed to ask "why". Want to voice your opinion? Start your own "ask xxx" thread. lmao..

1quick1

Not exactly the type of question you were looking for but can you post up your workout program? I wanted to see what it looks like and I couldn't find it anywhere else on the site so I'm not sure if you've posted it up yet.

PWGriffin

sure, I was actually planning on starting a journal if I wasn't banned right away lmao

I wrote this program myself and I kinda adapted westside to suit my likings..it's an upper lower split (I like lifting 4 days a week.)

upper1:
Bench Pres 5x3
Weighted Pull ups 5x3
Incline DB Press 3x8-10
DB rows 3x8-10

Lower1:
Squats 5x3
RDL's 5x3
Bulgarian Split Squat 3x8-10
HyperExtensions 3x12-15 (weighted)

Upper2:
Push Press 8x3
Bent Rows 3x8-10
Weighted Dips 3x8-10
weighted Chins 3x8-10

Lower2:
Cleans 8x3
Snatch Grip Deadlifts 3x8-10
Lunges 3x8-10 (dynamic)

I ramp up the intensity on the main lifts week to week...starting at 80% of my 1RM...then 85 the next week...then 90....then I unload and repeat. With the accessory work, I'm just trying not to generate too much fatigue while looking for improvement over the course of the month.

I stretch and foam roll before I warm up daily, and do shoulder stability circuits as part of my upper body workouts.

I think that's about it....

1quick1

I'm also on a upper/lower split. I actually just started it a few weeks ago so it's still being tweaked slightly but it goes something like this...

Upper 1:
Bench press 5x5
Weighted dips 3x8-10
Seated barbell militar press 3x8-10
Tbar row 3x8-10
Wide grip pullups 3x6-8

Lower 1:
Squats 5x8-10
Lunges 3x10
Leg extension 3x10 (we may just completely drop these)

Upper 2:
Incline dumbell bench press 3x8-10
CGBP 3x8-10
Upright barbell rows 3x10
Bent over barbell rows 3x8-10
Pullups 3x6-8

Lower 2:
Deadlifts 3x8-10
weighted hyperextensions 3x10
Leg Press 3x8-10
Weighted calf raises 4x12-15

There's a gym at my work that once a week I'll go in on a non-workout day and do weighted cable crunches 4 sets and walk on the threadmill for 15-20 minutes at a brish speed.

This is still a work in progress so I'm up for suggestions.

_Wolf_

good idea....may be i should start mine too

i am not going to ask "why" because i know the answers

Striker

Hey I see my lower back developing good but I see my middle back,lats,upper back trailing behind a lil.

What are some good excercises to help it? I don't have a pull up bar which I know sucks.
I have abarbell and a cable pull down but this is what I've been doing.

Deadlift 4 Sets of 12,10,10,8
Long Bar 2 Arm Row 4 Sets of 12,10,10,8
Front Lat Cable Pulldown 4 Sets of 12,10,10,8
1 Arm DB Rows 4 Sets of 12,10,10,8

What are maybe some other good excercises you reccomend?
And the 12 rep of each set are just a warmup set.

PWGriffin

You really should put deadlifts on ur leg day....Check out the thread I started on that. It will clear some things up.

Your back could use some more work. It's a pretty large group of muscles..(lats are one of, if not the, biggest singular muscles in the body...

Go buy a chin up bar or ask your parents to get you one for x mas...they are UBER cheap and definitely worth it.




1QUICK1:

I see some things I would change in your program personally, and there are other options you have with your upper/lower split. But it's a lot to cover if you really just wanted me to see it and are going to do what you want to do regardless of what I think. I actually already tried to post a fucking page long essay on your program but I lost my internet connection as I hit "submit reply"....

So I don't want to type all that out again unless you are truly interested.

deadlift58

haha somebody is feeling a little fiesty i see. oh well here goes...

how the hell do i stretch out my shoulders real nice so i wont hurt them again. i cant take not lifting heavy.

PWGriffin

Was it a rotator cuff injury? What did you do? How does it feel now? When does it hurt?

I know of a good rotator stretch but it requires two people and it's impossible to describe.

Stretching is only a small part of the problem I bet though...

Warm up better and more thoroughly, the stronger you get the more you have to warm up...but the list of the benefits of a proper warm up is long indeed.

Use shoulder stability circuits to strengthen the rotators and build stability in the shoulder girdle.

Be sure that there is balance between pushing and pulling in your program. This is KEY for the health and integrity of the shoulder joint.

There's a start...

deadlift58

i got the push/pull balance, i had that problem in the past. i think its an AC tendon/joint pain...it only hurts when i flat bench and shrug and front delt raise. its getting better, its a dull pain now that isnt there all the time
im tryin to just ake some time off from pressing movements to see if it gets better. what is a shoulder circuit? i need to help loosen mine up. i dont think i do warm up enough, so that oculd be part of the issue.

_Wolf_

ooooooo

oooooooooooo

ooooooooooooooooooooooooo

i have one!!

i really do!!!

please ask me!!!



dude: when are u going to reply to my last pm?

AddictedLifter

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Critical Mass

Not bad. Make sure your intensity is there on the pull downs and the db rows. The pulling down motion primarily gives you lat width, and the rowing motion will yield thickness in your lats. Good luck.

1quick1

PWGriffin, I am interested in what you have to say and like I said I'm willing to tweak this program a little bit. However, you don't need to type out an essay you can just hit me with the main points as to be honest I am willing to change some aspects of the program but I would say 90% of it I'd like to keep close to what I have.

Some things I know that aren't necessarily ideal is I could possibly alternate between pushing and pulling exercises as the routine tends to go through pushing then pulling and I also would like to add some different leg workouts in once we get in the swing of things such as SLDL's. Anything else though that you think I should add/change I'm all ears.