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Critique

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McLaren
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2004/02/03 11:37:22 (permalink)
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Critique

Hello everyone, this is my first post.

I have been training for around 9 months now and I think I am making good gains but feel that I could progress better. I am mainly training for strength but like the size ;-) and I would appreciate any input with regard to my training.

I train 2-3 times per week:

Tuesdays:
Flat bench (alt to incline every 2 weeks)
Dips or Lying tri ext's
wide grip rows or lat pull downs
Shoulder shrugs
Bicep cable work

Thursdays:
Squats (alt leg press every 2 weeks)
seated calf raises
hamstring curls
Seated db shoulder press

Sunday:
Deadlifts


Also, I ALWAYS go to failure and on the flat bench we add a couple of assists.

Does this look alright?

Cheers

McLaren
#1

5 Replies Related Threads

    shreklikedave
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    RE: Critique 2004/02/03 12:24:04 (permalink)
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    Put some standing overhead stuff in, take out cable curls and shrugs

    Alt back and front squats rather than squats and eg press, swap curls for SLDL's. Move shoulder work to the first day and do the rest of your back work on the day with the deadlifts

    What reps etc are you using?

    #2
    McLaren
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    RE: Critique 2004/02/03 12:50:07 (permalink)
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    I tend to do around 4 sets of 8-12 reps but they are to failure on every set. Also, I tend to cycle my max attempts every 4 weeks or so. I have only recently started deadlifting and it seems to be my best lift regardless.

    When I do shoulder press the same day as bench, I find that my tri's are failing far too early and I cant hit my shoulders properly.

    Also, the third training session tends to be a supliment to the Tuesday and Thursday sessions hence the low volume on the third day.

    #3
    shreklikedave
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    RE: Critique 2004/02/03 19:17:10 (permalink)
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    If you are training for strength then deads should not be a supplement to your other days IMO

    reps should be between 3 and 6 MAX also use singles etc to get your weights up.

    If you want to do your shoulders seperate to your chest try doing them on the day that you do your deads but do them standing up.

    Do something long the lines of deads 4x4, clean and press 3x4 military press 3x4

    Sort your training out and you will be very strong, your starting lifts seem good if you are only begining
    #4
    McLaren
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    RE: Critique 2004/02/04 08:36:26 (permalink)
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    Thanks for that, I will put your advice into action.

    I will post back in a while with a progress report.

    Cheers
    #5
    bencher
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    RE: Critique 2004/02/04 08:44:17 (permalink)
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    Tuesdays:
    Flat bench
    Incline bench
    Dips or Lying tri ext's
    Bicep Curls

    Thursdays:
    Squats (alt leg press every 2 weeks)
    seated calf raises
    hamstring curls


    Sunday:
    Deadlifts
    wide grip rows or lat pull downs
    Seated/standing db shoulder press
    Shoulder shrugs

    change it slightly to more like to above. I would change some of the exercises you do and move them around a bit.
    #6
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