T Nation

Bending My Genetics

Haven’t touched a weight in almost a month. Getting back into the swing of things via a full body routine called GreySkull LP.

Before the layoff, I was doing an upper/lower split, which I posted here for a critique. I will get back to it eventually.

Goals: Size and the strength that comes with it.

Stats: 5’11, 150 lbs, 15% bodyfat and 18 years old. Been spinning my wheels for 2 years. Wide clavicles and narrow hips suggest good zyzzthetic potential.

Movements I’m focusing on (Not advanced enough to focus on muscle groups):

  1. Dumbbell Bench Press
  2. Dumbbell Row
  3. Dumbbell Overhead Press
  4. Weighted Chin up
  5. Hack Squat Machine
  6. Deadlift

I’m not doing barbell squats because I’m a 4 legged spider. For the better part of 2013, I have been trying to implement them in the form of High Bar Squats, Low Bar Squats, Front Squats, Zercher Squat, Box squats and , finally, hip belt squats. None of them lended themselves well to heavy loading, primarily due to my pelvis being so high up my body. When I did zerchers, the first half was an elbow deadlift and the second half was me humping the bar.

When I got to hip belt squats, they were semi-okay, but I thought I might as well just do leg presses. First time I did them got an amazing leg pump, ‘felt better than cumming’. I put my feet high and wide on the pads, due to long legs, so it gives an overall effect on the legs, not just the quads, which is good. Hack Squat Machine it is.

Routine: GreySkull LP

A
DB Bench 2x5, 1x5+
DB Rows 3x6-8
Hack Squat Machine 2x 5, 1x 5+

B
DB Press 2x5, 1x5+
Weighted Chins 2x5, 1x5+
Deadlift 1x5+

A
DB Bench 2x5, 1x5+
DB Rows 3x6-8
Hack Squat Machine 2x5, 1x5+

Bench/Rows combo and Press/Chins combo are alternated every workout. Hack Squats and deadlifts remain on same days.
I make good progress on chins doing 5s. Row form gets nasty when reps get lower than 6.
Increase by 5 lbs every workout. (Microload Dumbbells)
5+ Sets are all out sets. When the last set is less than 5, deload by 10%.
First Workout will be in the next 4 days. Haven’t got proper(any) sleep this week due to exams.
Exercise selection looks too fucked up for a full body routine, but these are the ones I’m comfortable with and can make progress on. Theoretically, this should get me stronger. We’ll see.