Hey JSFer's, i decided to outline my routine and get your opinions. Its influenced by the new book i have bought but i have made a somewhat hybrid of what he gives to althetes and bodybuilders, which of course is different.

Here Goes:

Monday - Legs
Full Squat 5x5
Leg curls 2x8
Calf raises

Tuesday - Back/Chest (am/pm split)
Flat Bench 5x5
Incline Bench 5x5
Pullovers and/or flyes

BB rows 5x5
Pulldowns 5x5
One arm DB Row

Wedesday - Off

Thrusday - Legs
Deadlift 5x5
Split Squats 2x8
Calf Raises

Friday - Delt/Tris/Bis (am/pm split)

Push Press 5x5
Upright Row 5x5

Standing BB curl 3x8
Hammer Curl 3x8
Narrows 3x8
Tricep Pressdwon 3x8

My objectives are to get about 80+ reps/week on each major muscle group and 50 on the smaller ones. I will be watching my progress on the smaller groups and i might increase that before i start my power block. Besides my arms most sets will be done on 3min rest IE a strength block.

Looks good to me.

Only thing I would propose (I haven't read your book):

-- Replace leg curl with a stiff-legged deadlift (for same sets and reps) since you aren't doing a leg extension or switch to a glute-ham raise.
-- Replace pull-downs with chin-ups if your strength allows
-- Pull-overs are more of a lat exercise than chest, IMO. Good for serratus development though if your a BB (Frank Zane was a fan).

What's "Narrows" on arm day?

Narrow bench press, i thought about SLDL's but i wanted to give my lower back some rest. Nope no extensions. I will be changing excercises after this block which will be 4weeks.

Thanks Chic, i can do 3 or 4 chins but it would not allow me to make up the volume unless i done a lot of sets. I hope to be doing nothing but chins by june and moveon from the pulldowns. :)

I'm not up on the pullovers i basically got the excercise from gtx, maybe i'll just do 30 flyes, 3x10.

I've always been iffy about the pull-overs. The movement does hit the chest, but it also hits the lats hard. For me, it hits the lats harder than the chest; I've tried both straight arm and bent arm. I think I've seen GTX say it hits his chest pretty good. You might include it just to find out how it works for you.

Yeah i might just do 1x15 for each.

-- Replace leg curl with a stiff-legged deadlift (for same sets and reps) since you aren't doing a leg extension or switch to a glute-ham raise.

Gotta ask dude what does a GHR/SLDL have to do with a leg extensions? If that's what you mean, they hit opposite muscles of the leg..

Oops: Replace leg curl with a stiff-legged deadlift (for same sets and reps) since you aren't doing a leg extension, or switch to a glute-ham raise.

It's good to balance out curls and extensions -- I wouldn't do one without doing the other. The leg curl isn't really that useful of a movement from an athletic standpoint. The lengthening, shortening movement of a stiff-legged deadlift in combination with the movement of the hips is used almost exclusively. The glute-ham raise is a bit better, but, IMO, still not as useful; however, it is a GREAT movement for helping your deadlift and squat strength. I would only recommend it to two types of people: bodybuilders in the precontest season and martial artists to balance out their extensions, which can help immensely with their kicking.

Sorry, I'm having trouble saying everything I should be saying at once today.

Brain cramp dude i still have no idea what your on about :lol:

I'm reading it has do a SLDL or GHR because you aren't doing any leg extensions.

Leg curl/SLDL/GHR are hamstring excercises and leg extensions is a quad excercise...

I assume this is all sematics lol

Ok chic, the only reason i used leg curls because its one of CW's antagonist pairings.

He posted it a while ago on t-nation. I saved it.

He said he almost uses these pairings exclusively.

Squats/leg curls
Deadlifts/Bulgarian Split Squats
Good Mornings/Step ups
Front Squats/GHR

If CW says to do it then do it. He knows more than me and will have his reasons. Sorry about turning this into a huge discussion again (I think we got into a big one a little while ago too).

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Here's my explanation:

With the upper legs, you can break down exercises into four main movements and group exercises accordingly:

Quad-dominant: Squats, squat variations
vs. Hip-dominant: Deadlifts, deadlift variations

Knee Extension: Leg extensions
vs. Knee Flexion: Leg curls

In my mind, you should pair these exercises. If you do a knee extension, you should do a knee flexion, and vice versa. When you asked for critiques of your routine, this is one of the things I did. I went through your entire routine and broke down the exercise into their movements and looked to see how balanced it was. Your routine was well enough balanced.

But, the leg curl is not particularly useful for either mass or strength -- it is also not a movement used in athletics. A stiff-legged deadlift or a glute-ham raise are more appropriate for all three things: mass, strength, and athletics. So, there are only two types of people I would recommend the leg curl to: bodybuilders and martial artists. Bodybuilders when they are in their precontest season after they've built most of their new mass during the off-season (hopefully using stiff and conventional deadlifts which have a comparatively huge potential for building mass) and now are beginning to slowly cut for a contest. Martial artists in order to balance out the large number of leg extensions (kicking) they do, even if they don't normally weight-train.

No biggie Chic, i enjoy your thoughts, its good to know why instead of how most of the times. :) Like they say 2 minds is better then one.

Can't read your post now thou. Just up from the basement. :p

i thought about SLDL's but i wanted to give my lower back some rest..

Ya know Canada, i've got a "fragile" lower back but SLDL's don't irritate it at all. I just make sure I stay in control of the weight.

Canada- how did the Bulgarian split squats go?

Canada- how did the Bulgarian split squats go?

Went well i just used my bodyweight because i have my knee tweaked again. I did deadlift just before that thou, gotta love the deads:)

If CW says to do it then do it. He knows more than me and will have his reasons. Sorry about turning this into a huge discussion again (I think we got into a big one a little while ago too).

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Here's my explanation:

With the upper legs, you can break down exercises into four main movements and group exercises accordingly:

Quad-dominant: Squats, squat variations
vs. Hip-dominant: Deadlifts, deadlift variations

Knee Extension: Leg extensions
vs. Knee Flexion: Leg curls

In my mind, you should pair these exercises. If you do a knee extension, you should do a knee flexion, and vice versa. When you asked for critiques of your routine, this is one of the things I did. I went through your entire routine and broke down the exercise into their movements and looked to see how balanced it was. Your routine was well enough balanced.

But, the leg curl is not particularly useful for either mass or strength -- it is also not a movement used in athletics. A stiff-legged deadlift or a glute-ham raise are more appropriate for all three things: mass, strength, and athletics. So, there are only two types of people I would recommend the leg curl to: bodybuilders and martial artists. Bodybuilders when they are in their precontest season after they've built most of their new mass during the off-season (hopefully using stiff and conventional deadlifts which have a comparatively huge potential for building mass) and now are beginning to slowly cut for a contest. Martial artists in order to balance out the large number of leg extensions (kicking) they do, even if they don't normally weight-train.

Gotcha, yeah i haven't heard mush good about either the curl or extension but like i said i just picked the tip up from waterbury, besides that i get to really focus on the squat since curls are not that demanding. Like i said earlier this is just a 4week block, moving on to a power block after this so my excercise selection won't include very many isolation excercises if any.

Ya know Canada, i've got a "fragile" lower back but SLDL's don't irritate it at all. I just make sure I stay in control of the weight.

Funny you should say that, one reason i didn't include them is because i wanted to avoid overtraining and possible injury and last thrusday i tweaked my lower back doing deads.:doh: I never had any back issues before that.:nope:

I believe people with weak lower back should do SLDL's probably over any other dead.

Funny you should say that, one reason i didn't include them is because i wanted to avoid overtraining and possible injury and last thrusday i tweaked my lower back doing deads.:doh: I never had any back issues before that.:nope:

I believe people with weak lower back should do SLDL's probably over any other dead.
I agree here. When I messed up my back, it was while I was doing deads, but hadn't done any SLDLs or good mornings or hyperextensions in a long time. In hindsight, it was basically asking for an injury; if I had been doing any of those, I would have likely had a much stronger lower back and been able to keep pace with the rapid increase of deadlift poundages.