Critique upcoming program

  1. Elite Member
    chedapalooza's Avatar
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    Monday
    Chest+traps+abs+prowler and light HIIT treadmill+ posterior chain work (like PT for arthritis in my lower back)

    Tuesday Arms, forearm work no cardio

    Wednesday Legs, calves, abs, heavy HIIT cardio on treadmill and recumbent bike

    Thursday Back+basketball 4on4 full court for 1.5-2 hours Starting mid feb I will be doing a flag football league instead of basketball I am pretty sure

    Friday Shoulders+calves+abs+forearms work+posterior chain work (like PT for arthritis in my lower back)+heavy HIIT cardio on treadmill and recumbent bike

    Heavy HIIT= 5 minute warmup jog on 10-11 incline@ 5-5.2mph followed by 15-20 minutes of Intervals lasting one minute at 10 incline and increasing speed from 6mph to 7mph ON and 2.5-3mph off

    Light HIIT= following prowler work I'll do 5-10 mins of 15 incline @7-8mph to hit the hammys after pushing the prowler..

    Recumbent bike finishes wed/fri workouts at 15 minutes. 1.5min off / 30 seconds ON (level 10 off, level 16-17 on)

    Lifting will be simple... It's a GVT variation where u still do 100 reps for a muscle, yet u split it over 4 exercises.. Allowing u to use heavier weight and a variety of movements utiliIng super sets:::

    Chest+traps

    5x5 Incline smith Superset Incline db flyes

    5x5 Weighted dips Superset Cable crossovers

    5x5 Upright BB rows close grip Superset Db shrugs

    Arms 5x5 BB curl Superset Inc. Db curl

    5x5 Underhand pulldowns (residual lat work and hits bi's) Superset Hammer curls

    5x5 Cg bench Superset OH db extension

    5x5 Straight bar pushdowns superset Cable pushouts

    Legs will not follow this bc they will get too big going on a 5x5.. I change up my leg lifts every 2 weeks about.. I will be deadlifting on leg day, which is new for me, as it's usually on my back day placed AWAY from legs.

    Shoulders

    5x5 Db press overhead Superset Db laterals

    5x5 BB press (maybe behind neck) Superset Bent over db laterals

    Back - my dilemma is I really wanna have pullups in my program year round :/ idk what to do!

    5x5 Lat pulldowns Superset V bar cable rows

    5x5 BB rows Superset Pullovers

    Calves won't follow 5x5 either... I've been having great progress doing then 2x a week.. Picking one exercise to go heavy for 2-3 sets of 15-20 followed by an exercise lighter rest paused for 100 reps.. Genetically I have large legs calves n pecs so I focus on shoulders, back and arms which is why I try to not do cardio on days I train them

    PT work for hip flexor glute and hams= tri set of:

    Glute ham bridgex15 each leg
    Rear leg elevated 1 leg squat x12 each leg Bosu overhead squatx 8-10 (25 lb plate)
    repeat 3 total sets.

    Plan is 4-6 weeks length possibly changing some exercises after 3 weeks / if progression plateaus
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html


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    Rodja's Avatar
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    About half of the lifts that you have listed are not optimal at such low reps (e.g. flys, laterals, crossovers). As a general rule, I oppose anything that adheres to a strict rep limit as it has very limited shelf life.
    M.Ed. Ex Phys

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    napalm's Avatar
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    IMO, too much stuff, not a lot of recovery time. I'd cut out half of it, focus on one big lift w two or three assistance movements MWF, maybe prowler work with some ab/posterior chain work T TH. Set measurable goals throughout the year, which would be hard to do with the way you have it laid out now.

    Good luck...

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    Overly complicated routine is overly complicated. And whats worse its imbalanced.

    What are your goals? Maybe it was listed and I just missed it.

    Why not use a proven program?
    you can call me "ozzie" for short.

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    chedapalooza's Avatar
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    Quote Originally Posted by Rodja View Post
    About half of the lifts that you have listed are not optimal at such low reps (e.g. flys, laterals, crossovers). As a general rule, I oppose anything that adheres to a strict rep limit as it has very limited shelf life.
    Perhaps switch the iso movements to 8-10 reps

    Quote Originally Posted by napalm View Post
    IMO, too much stuff, not a lot of recovery time. I'd cut out half of it, focus on one big lift w two or three assistance movements MWF, maybe prowler work with some ab/posterior chain work T TH. Set measurable goals throughout the year, which would be hard to do with the way you have it laid out now.

    Good luck...
    This is really just a shock type program. I just used a regular 5 day BB split with pyramid sets for 12 weeks.. Wanna try something different for a few..

    Quote Originally Posted by asooneyeonig View Post
    Overly complicated routine is overly complicated. And whats worse its imbalanced.

    What are your goals? Maybe it was listed and I just missed it.

    Why not use a proven program?
    As stated above just wanna try something different. Goal is lean bulk or recomp.. I like cardio too much to flat out "bulk"
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
    http://anabolicminds.com/forum/workout-logs/240285-chedapaloozas-2014-training.html

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