New Workout " JPM "

[greg2112]

Howdy!

Since the fall and winter is coming close, I decided to go on a little mass phase!  Right now, i am doing more of a bodybuilding workout and thinking of going back to the basics with an upper/lower split and focusing on heavy compound lifts " chins/dips/deadlifts/rack pulls/cleans/push-press "  I weigh 235 at 6'2 and would like to reach 245ish!  I will keep the volume low and just focus on big boy lifts!

I am thinking!

Week 1 Monday-Upper
Wed-Lower
Fri-Upper

Week 2

Mon-Lower
Wed-Upper
Friday-Lower

I have not done this sort of split since starting!  It sounds like a nice plan and could introduce some nice gains!

[davie]

I have done this b4 with nice gains and am goin back to it in week or two. What u doin  each upper/lower day in gym (exercises etc)?

davie

[greg2112]

Last night I did upper body and I did the following

Heavy Clean and Press

Incline Barbell Bench

Weighted Chins

Weighted Dips

Maybe the next upper-body day I was thinking of this maybe!

Push-Press

Barbell Rows

Flat Barbell

Hang Cleans

[JPM]

Greg2112: You should find this one of the ideal way to do a weekly split.  Two day's a week, than one day the following week on a selected upper/lower body workout gives plenty of time for recovery and more advance, steady gains. As long as the workouts are somewhat brief (45 minutes or less) and approach with serious intend. Been doing this type of workout, on and off, for quite a number of years. Doing the Big Boy compound exercises  can usually insure results in muscle mass and strength. I've also done  GVT (10X10's) and heavy power rack, including partial reps/lockouts, type lifting workouts on this style of a split. Good Luck.

[davie]

You doing 3 sets or more an exercise?reps of ??

My 1 st upper day is like this:
hang clean press
lat raises
t-bar rows
front pulldowns
incline bench
incline flys
bb curl
pushdowns
dips

davie

[greg2112]

Greg2112: You should find this one of the ideal way to do a weekly split.  Two day's a week, than one day the following week on a selected upper/lower body workout gives plenty of time for recovery and more advance, steady gains. As long as the workouts are somewhat brief (45 minutes or less) and approach with serious intend. Been doing this type of workout, on and off, for quite a number of years. Doing the Big Boy compound exercises  can usually insure results in muscle mass and strength. I've also done  GVT (10X10's) and heavy power rack, including partial reps/lockouts, type lifting workouts on this style of a split. Good Luck.

thanks!  In fact I got this SPLIT idea from one of your older posts I believe!  Yes, after I do a cycle of the lower volume, I am gonna do another shot at GVT!   

[greg2112]

You doing 3 sets or more an exercise?reps of ??

My 1 st upper day is like this:
hang clean press
lat raises
t-bar rows
front pulldowns
incline bench
incline flys
bb curl
pushdowns
dips

davie

3/4 roughly, with the prior being more of warm up's and the final set being all out!  Reps are 5!  When I start doing the actual WO next week, gonna do the 5 sets of 5 method on the big lifts!  Gonna stick to the following lifts only for this workout, deep squats, deadlifts or rack pulls, clean and press, incline bench, weighted chins and weighted dips!  time to go BASIC!

[davie]

How many times a week u wanting to do that full body routine. I think u could do well bro. 5 sets of 5 on each eh,nice!!
i sometimes simplify things even more , as im learning that the more u train sometimes basics is all u need to grow.
I take it ur trying to bulk at the mo??

davie

[greg2112]

How many times a week u wanting to do that full body routine. I think u could do well bro. 5 sets of 5 on each eh,nice!!
i sometimes simplify things even more , as im learning that the more u train sometimes basics is all u need to grow.
I take it ur trying to bulk at the mo??

davie

Yes trying to gain some more thickness and denisty over the upcoming months!  TO be honest, I have made some good gains over the yrs doing the higher volume workouts but the past few weeks I have gone stale!  I would love to reach a 635 deadlift!  I think this style of training will help!

[davie]

How many times a week u gonna do that??
good luck with the deadlift i think   ul get it.

davie

[greg2112]

How many times a week u gonna do that??
good luck with the deadlift i think   ul get it.

davie

well lifting 3 times weekly..

deadlift once every 8 days!  alternate em b/w ass to grass squats and rack pull-s!

[davie]

deep squats, deadlifts or rack pulls, clean and press, incline bench, weighted chins and weighted dips!  time to go BASIC!

So ur looking like this:
Monday=
deep squats, clean and press, incline bench, weighted chins and weighted dips!

Wednesday=
deadlifts, clean and press, incline bench, weighted chins and weighted dips!

Friday=
rack pulls, clean and press, incline bench, weighted chins and weighted dips!

??

davie

[anvil]

Here's a pic of BRUTAL INTENSITY  for inspiration 

[JPM]

This is the captured in time photo of Alexxx  yesterday afternoon. He was released from the ER room just this morning. It may be awhile before his right nut returns from below his knee to it's normal position, in his throat.  Good Luck big guy.

[WOOO]

This is the captured in time photo of Alexxx  yesterday afternoon. He was released from the ER room just this morning. It may be awhile before his right nut returns from below his knee to it's normal position, in his throat.  Good Luck big guy.

you mean "in his throst beside Sarcasm's cock"