IMO, it looks like a lot of unneccessary exercises and a lot of exercises not well-suited to low rep work (leg curls, lunges, lateral raises). I'd keep it simpler and do something like this:Monday:Flat or incline benchWeighted dipsHang cleanSkullcrushers or close grip benchTuesday:DeadliftWeighted pullupsBarbell RowBarbell curlWednesday: offThursday:Barbell or Front SquatLeg pressStiff-leg deadliftStanding calf raiseFriday: repeat Monday's workoutSaturday/Sunday: off5x5 for all exercises, rotating 3 workouts over a 4-day split.
why do you think "some exercises aren't suited for low rep work"?
Uh, because they're not. Especially the delt raises he wanted to do. Going down to 5 reps means he'll either a) swing the weights like a ####, b) rip his rotator cuff in half, or c) all of the above.Seriously, this isn't exactly a new concept - single-joint exercises are poor choices for low-rep mass and strength-building, with very minimal exceptions.
coming from the guy with a massive 155 bench and 205 squat.
As opposed to you, who has a _____ pound bench and a ______ squat. Why are you even on the training log board? I'd be surprised if you even work out.
Thanks, I appreciate the kind words.Wednesday, 11/26Abs/GPPSwiss Ball Knee-Ins (30 second rest)9, 8, 7Lat Pulldown Crunch (60 second rest)70x152x70x1270x10Farmer's Walk up stairs, no straps (60 second rest)30x3 trips30x2 trips30x1 tripJust something to boost my work capacity. I took the swiss ball knee-ins off the elitefts.com video index for exercises, and they're fucking brutal. I think it's Hannah Johnson who demos them and cranks off 10-12 with her hands elevated on a decline bench like it's nothing. I had to bring my hands onto the floor and was still wobbling like a complete pansy.
hahahahaa, we can't all be as strong as you, check out this log, MASSIVE 30 pound dumbbell farmers walks.
80 pound db's on farmers!!!!!!!!!!!!!!!!!!!!! what a beast!!!!