Going head-to-head with Big-Al

My last post in this section wasn't exactly a great success. Got so much crap for it I had to take a 10 day break to gather up the courage to post again. [B)]
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=67195

I've had a closer look at the Big-Al routine at
http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=21305
This is the best routine I have seen anywhere. It's simple, it's compound, and it works a treat. I'd do nothing else, ever, if it wasn't for the fact that I need a little variety to keep progressing. And, in fact, contrary to everyone's belief, my routine is entirely based on it.

I have made some small adjustments to my previous regime, and this the way it looks now. I've put Big-Al's exercises in italic. There is nothing I can do about the squats, there is no rack, so I'll count the smith squats as a Big-Al exercise. Same goes for military press, so I'm counting the seated shoulder presses too. I've also switched the exercise around a little. I play football on Saturday, so I can't do squats or dead-lift on Friday, and I try to keep squats and dead-lifts as far apart as possible.

Monday
Bench press 5x3
Smith machine squats 5x5
Stiff-legged deadlift 5x5
Calf raises 5x8
Tuesday
Barbell curls 5x6
Alt. dumbbell curls 2x12
Close-grip bench press 4x6 - Alternate with dips
French press 4x8
Thursday
Deadlift 4x5
Chin-ups 5 sets - Alternate with bent-over rows
Seated dumbell press 5x8 - Alternate with smith machine presses
Seated rear lateral raises 3x8 - Alternate with lateral raises
Friday
Bench press 5x8
Incline chest rack 5x8

Calves and delts I've added because... I have none. As for the Friday chest day... my chest goes nowhere with this. Changed from Big-Al's 15 reps to 8. That didn't work either. Added two dumbell chest exercises to my routine, the one you shredded... totally f**ked my triceps. So now the Friday chest workout is just so... short. And doesn't work for me.

So, what I need is a little variety. Any suggestions what to do? Please?
Big-Al, a routine to cycle with the one you posted would be fantastic.
OK, I'm putting my helmet on... posting this now.

Hi there Cashman. Thanks for your reply. Firstly, I bench twice because I find it very difficult to work the chest hard. Progress there does not come easy. So Big-Al suggested one heavy and one light bench press a weak. And that is why.
As for your suggestion to keep it simple... I couldn't agree more. The original programme that Big-Al has posted is absolutely perfect for me. I'd love to stick to it, but I can't ignore all the people that insists that you have to change routines periodically to make progress. Simple as that. And my efforts to change aren't going that well.

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Originally posted by jack hammer

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I bench twice because I find it very difficult to work the chest hard

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What do you mean when you say this?

I simply means that I can't get my chest tired. For lack of a better word, I can't get a pump. Triceps gladly give away, but I'm never left with a sore or even a stiff chest after a chest workout. It's frustrating. The poundage is going up steadily.. did 3 reps of 242lbs the other day, and that is good for me. But it still doesn't feel right.

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Monday
Bench press 5x3
Smith machine squats 5x5
Stiff-legged deadlift 5x5
Calf raises 5x8

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Why Smith squats and not regular squats?

There is no squat rack, that's why. I can't stand the smith squats, but not much i can do about it. Not quite sure why, but they kill my back. I'm working on some editing of the routine, and I might have to move the stiff-legged deadlift to another day because the back hurts too much.

I would personally change Tuesday's and Thursday's workouts. Why would you want to do close-grip presses a day after chest? Also, you should not do biceps on a Tuesday and then only have a day between before back. Just a few things to think about.

I don't want to do close-grip after chest. But because of some restrictions that is the only way I can work it out....
Squats and deadlift can not be done on Friday because of Saturday football. I try to keep the squats and deads as far apart as possible or my back hurts too much. With heavy bench on Monday and the deads on Thursday, that leaves Friday for light bench.... hence close-grip on Tuesday. Hmm, maybe I'll move Monday to Sunday... I shall have look right now and see how I can I work your suggestions into the programme. Will post as as soon as it is finished.
And many thanks for your effort Jack Hammer.

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Originally posted by Stealth


As for your suggestion to keep it simple... I couldn't agree more. The original programme that Big-Al has posted is absolutely perfect for me. I'd love to stick to it, but I can't ignore all the people that insists that you have to change routines periodically to make progress. Simple as that.

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Peridically changing your routine, in my eyes, meant around every 12 weeks.

Watch that poor back of yours, my back has started giving my grief just from thinking about Smith Machine Squats.

Have you considered Hack Squats?

Have you tried dumbell bench pressing?

I cut and pasted your routine swapped it around here and there, but then deleted it as it started to resemble Frankie's 5x5 again! :->

why not pre exchaust the chest with heavy flyes first if that is a problem.

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Originally posted by Stealth

Skrewdriver, hack squat is another exercise I can't do in the gym. For quads, my gym is quite poorly equipped. Smith machine, leg extensions, and horizontal leg press is all they have to offer. For now I have changed the smith squats to once every two weeks, and will have to settle for leg extensions and horizontal presses the other week.
After I have increased my poundages a bit I will look into joining the 'hardcore' gym in town.

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Hi Stealth,

you only need a barbell to do hack squats.. (not to be confused with hack machine squats?) - your gym hasn't got any barbells? Has your gym got dumbells.. - you could always do squats holding a couple of heavy dumbells, and after some leg presses (just until you join a more equipped gym). I think this would be more beneficial than the Smith Squats.

Correct Skrewdriver, I was thinking of the hack squat machine. I use the AST website to determine which exercises are worth doing, and they don't rate hack squat machine. As for your suggestion to use bar- or dumbells, I know it makes a lot of sense. I'd miss the 'push-to-your-face-turns-blue' feeling during squats though. And I do get that with the smith machine squats... together with the sore back. The more I listen to you guys, the more I realise I need to change gym. Pronto.
PikeKing, I have never considered lunges before. I will seriously take it into consideration. Looks like a great exercise to have when cycling routines.