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Anonymous
sup /fit/

how does program look like (goals are better squat, overhead press and deadlift)

mon:
squat / front squat 3x3 (ME squat)
romanian deadlift / good morning 3x10 (RE posterior chain)
barbell row / cable row 3x5
triceps extension 2x12

wed:
standing press / push press 3x3 (ME overhead press)
chin up / pull up 3x5
close grip bench press / bench press 2x5
cable pulldown 2x12 / cable row 2x12
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>> Anonymous
i don't know but i strongly encourage more of the pic in the OP
>> Anonymous
Working on a fap safe board!
>> Anonymous
>>24920
sorry, no moar pics
>> CrossFitter !!4JAoBaB1PP/
>>24900
You've got some good exercises, but a bad arrangement. I assume your goals are to gain strength/weight?

1. Why do you have sets of 10 and 12 reps? These are better for solid hypertrophy, but they build more slow twitch muscle than 1-5 rep sets, and give more endurance than strength. Low rep sets, while not having as great a volume, are still very able to build muscle due to the higher hormone levels they promote, and you'll get much stronger faster too.
2. You may want to move Wed's overhead presses to Monday, where there's no upper-body pressing work, and then add 1-2 sets of squats on Wednesday, for the growth hormone response.
3. Drop the curls on Friday for more chin-ups. They'll work your biceps, along with other muscle groups. Isolation movements are a waste of time, unless your a pro bodybuilder on roids who is aiming for specific hypertrophy on some muscles in order to compete. If you are, then I have no idea why you're posting here.
4. If the conventional deadlift hurts your back, you've got to take another look at your form. "Starting Strength" (by Rippetoe & Kilgore) has a great chapter on it, and a good program in general, if you're still in the novice/early intermediate stages of lifting.


And of course, to gain weight, drink your milk!
>> Anonymous
>I assume your goals are to gain strength/weight?
strength mostly

>1. Why do you have sets of 10 and 12 reps? These are better for solid hypertrophy, but they build more slow twitch muscle than 1-5 rep sets, and give more endurance than strength. Low rep sets, while not having as great a volume, are still very able to build muscle due to the higher hormone levels they promote, and you'll get much stronger faster too.
i've been doing low rep work on most of my lifts for around 10 months now, and while the results have been quite good, i would like to see how a mix of low rep and high rep work will work for me

>2. You may want to move Wed's overhead presses to Monday, where there's no upper-body pressing work
i don't think i should move the overhead pressing to monday, as that would have me doint 2 ME lifts on the same day
i was however thinking of moving the benching from wed to mon, since i don't really care for being able to give it my best

>and then add 1-2 sets of squats on Wednesday, for the growth hormone response.
i was squating 3 times a week up untill a few weeks ago, but i dropped it since it was interfering with my cardio
>> Anonymous
>3. Drop the curls on Friday for more chin-ups. They'll work your biceps, along with other muscle groups. Isolation movements are a waste of time, unless your a pro bodybuilder on roids who is aiming for specific hypertrophy on some muscles in order to compete. If you are, then I have no idea why you're posting here.
and do bodyweigth chinups one day, and weighed on the other?
sounds like a good idea

>4. If the conventional deadlift hurts your back, you've got to take another look at your form. "Starting Strength" (by Rippetoe & Kilgore) has a great chapter on it, and a good program in general, if you're still in the novice/early intermediate stages of lifting.
i'm not 100% sure but i think that my deadlift problems aren't because of form, but because of an injury i had 2 years ago (i could barely get out of bed for 2 weeks, but it is mostly fine now)
as for starting strenght...i acctualy have that book and it is great
taught me how to squat properly and to increase weight on the bar whenever i could


thanks for your input and sorry for my bad english