would this be over training? need help before tommorow

  1. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1092
    Level
    32
    Lv. Percent
    86.56%
    Achievements Posting Pro

    would this be over training? need help before tommorow


    routine looks like this

    Bench Press
    5-8 sets of 1 rep with 245 lbs
    8 sets of 2 reps ewighted pull up 35 lbs
    5 x 3 Weighted Dip

    Chest Press 80% of 245 for 3 x 6
    Pull ups body weight 3 x 6
    Tricep pulldown 3 x 6 then a set to failure

    Now in the routine I use Hepburn Power and Pump it says you can do this twice a week? would that be OT or should i be fine? i sleep enough and eat about 3000 to 3500 calories and 200G plus protien a day. The rest of my routine goes like this

    Deadlift of 4 inch platform
    Max set of 5 reps
    1 heavy single

    Dumbell Rows 5 x 10
    Reverse Hypers 3 x 8

    Rope pulls and ez bar pull down super set

    Day off

    and then 4 days left in the week should i do another bench day routine? im not DL again this week but my shoulders feel good could i bench? Or should i do an arm day? im doing legs Thursay..

  2. Advanced Member
    SRS2000's Avatar
    Stats
    6'1"  260 lbs.
    Join Date
    Apr 2009
    Posts
    515
    Rep Power
    330
    Level
    18
    Lv. Percent
    12.74%

    Do you mean that you do all that on one bench day? If so I think it might be a little much. I would split that program in half and do the heavy exercises listed first as a heavy bench day and the other lighter stuff on a light bench day. Honestly I would do a four day program that includes the following days: 1) DL/back 2) Heavy bench, 3) SQ/legs, 4) bench accessory or shoulder work/any extra arm work
  3. Professional Member
    tnubs's Avatar
    Stats
    5'8"  220 lbs.
    Join Date
    Mar 2008
    Posts
    3,248
    Rep Power
    23618
    Level
    40
    Lv. Percent
    37.06%
    Achievements Reputation ProPosting Pro

    i would do:
    3 heavy singles
    shoulder press to 5RM (one warmup set, u heavy set)
    dips, maybe 2 or 3 sets
    chest supported rows, 3 sets
    chinups, 2 sets


    thats basically what you have above but with less volume and u could do it twice a week. i usually do one heavy bench day and one lighter bench day with dumbells
    CELTIC LABS REP
    •   
       

  4. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1092
    Level
    32
    Lv. Percent
    86.56%
    Achievements Posting Pro

    Quote Originally Posted by SRS2000 View Post
    Do you mean that you do all that on one bench day? If so I think it might be a little much. I would split that program in half and do the heavy exercises listed first as a heavy bench day and the other lighter stuff on a light bench day. Honestly I would do a four day program that includes the following days: 1) DL/back 2) Heavy bench, 3) SQ/legs, 4) bench accessory or shoulder work/any extra arm work
    Im pretty much using that split DL and back, Heavy Bench, Squat/legs but i wanted to know for day 4 if i should do another bench day or ARMS or what.

    because in the Hepburns Power and pump it his routine is

    Monday and Thursday
    Bench/Deadlift/Weighted Pullup 5-8 x 1 with your 3 rep max
    and then reduce it by 20% and go threw it doing 3 x 6

    Tuesday Friday
    Barbell Military Row
    Barbell bent over row
    Squat
    One Legged Deadlift

    all 5-8 x 1 of your 3 rep max then you reduce it but 20% and go threw it 3 x 6

    Now this routine worked wonders for me the last time i used it pulled my best DL and best Bench Press on this but i altered it.. my reasoning was

    Deadlift on the same day as bench is too draining on the CNS. So i replaced them with DIps becuase there a bench assistance and kept the weighted Pullup. Im not sure how much of an assistance is Pullups for my bench? but i havent done them much so i will try them out. ALso sets of 1 seems a bit overboard for Dips and Pullups so i changed Dips to 3 reps and Pull ups to 2 reps...

    Now that means i replaced Deads a pull with Dips a push.. so for the next day i do

    Deadlift
    Barbell Rows
    Hypers

    then very light rows for a pump i dont think i could do that twice a week and i want to work legs so based on taht idk if i can manage another bench day? or should i just do arms?
  5. Professional Member
    tnubs's Avatar
    Stats
    5'8"  220 lbs.
    Join Date
    Mar 2008
    Posts
    3,248
    Rep Power
    23618
    Level
    40
    Lv. Percent
    37.06%
    Achievements Reputation ProPosting Pro

    what is your goal? powerlifting?

    if so just look up westside. its kinda similar to the 4 day split with two upper body, two lower body.
    CELTIC LABS REP
  6. Advanced Member
    rxp1997's Avatar
    Stats
    5'9"  230 lbs.
    Join Date
    Oct 2006
    Age
    47
    Posts
    674
    Rep Power
    13209
    Level
    21
    Lv. Percent
    41.7%
    Achievements Reputation Pro

    hey Brown, I saw you just started a new 5-3-1 log, how does this fit in?
  7. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1092
    Level
    32
    Lv. Percent
    86.56%
    Achievements Posting Pro

    Quote Originally Posted by rxp1997 View Post
    hey Brown, I saw you just started a new 5-3-1 log, how does this fit in?
    hey, i started that awhile ago i got alot stronger, pulling heavier weights for more reps my squat and bench went up.. Im using the Singles for bench b4 i max out because im peaking so once i do that and max ill go back to the 5/3/1. Same with deads.. im still using 5/3/1 style for squats cuz im not at a plateu yet. Im prolly using singles and the 5 rep 1 rep pull for a month or so
  8. New Member
    JeffD's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Jan 2009
    Posts
    149
    Rep Power
    5904
    Level
    11
    Lv. Percent
    51.91%
    Achievements Reputation Pro

    Quote Originally Posted by brownstown89 View Post
    Now this routine worked wonders for me the last time i used it pulled my best DL and best Bench Press on this but i altered it..
    ^^^There's your answer.

    If it worked for you, then use it. If you're feeling overtrained, drop a little volume or take a week off. Nobody can tell you how you will respond to this as far as volume. Different people have different work capacities.
  9. Senior Member
    brownstown89's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    Jan 2009
    Posts
    2,029
    Rep Power
    1092
    Level
    32
    Lv. Percent
    86.56%
    Achievements Posting Pro

    ^ agreed man, i hit floor Presses,Neutral Grip Weighted Pullups, Did some pulldowns to failure and Face Pulls and barbell curls and was done ill post up the routine in my log
  

  
 

Similar Forum Threads

  1. Surgery Tommorow
    By pavb10 in forum Supplements
    Replies: 37
    Last Post: 03-14-2008, 03:15 PM
  2. reconstructive knee surgery tommorow
    By institutional in forum General Chat
    Replies: 31
    Last Post: 09-04-2003, 01:00 PM
  3. UFC Tommorow night!
    By AlexParty in forum General Chat
    Replies: 20
    Last Post: 06-11-2003, 08:24 AM
  4. My first cycle starts tommorow (D.D.)
    By dieseldude in forum Cycle Info
    Replies: 10
    Last Post: 06-06-2003, 12:28 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in