T Nation

Critique My Plan, Please

Hey guys,

I completed 5 straight months of HSS-100 now and will be taking a week off for vacation. But, upon my return, I was thinking about going to the gym only 4x a week in order to give a day extra for resting and seeing if that makes a difference after hittin it hard for so many months. Would you all be able to look at my proposed split? Any recommendations?

Sunday: OFF
Monday: Chest / Back / Posterior delt / Calves
Tuesday: Quads / Hams / Traps / Calves
Wednesday: OFF
Thursday: Anterior and lateral deltoids / Arms / Calves
Friday: Quads / Hams / Calves
Saturday: OFF

I haven’t figured out the optimal number of sets, reps, or even exercises but wanted your opinion on this general set-up before I get more detailed. The reason why calves is 4x a week is because I was thinking about following CT’s recent routine recommendation on completely thrashing the calves from a couple pages back in his locker room thread. If anyone wants me to post it up here, let me know.

Thanks a lot!

bump . . . . . anyone?

bro yhea could work but you gave us nothing but body part on a list of days sure it could work.

need more info if you want more info.

Phill

[quote]Phill wrote:
bro yhea could work but you gave us nothing but body part on a list of days sure it could work.

need more info if you want more info.

Phill[/quote]

Good point.

Okay, so what if for each bodypart I did 1 heavy compound exercise and then a superset of two exercises? The heavy exercise would be 4-6 reps and the isolation superset could consist of 6-8 reps and 8-10 reps respectively. I’m used to the high volume of HSS-100 so would this be okay? And then, for the small muscles (posterior delt, traps), I can do like 2 exercises in traditional format of 3 sets of 8-10 reps.

Any thoughts? If you would like even more details, let me know. Once I get the sets/reps details down, then I’ll move on to exercise selection.

Monday: OFF

Tuesday: Chest / Back / Posterior delt / Calves

Chest
Heavy: DB press 4-5 sets of 4-6 reps
Superset: 3 sets of 6-8
Superset: 3 sets of 8-10

Back
Heavy: Rack pulls 4-5 sets of 4-6 reps
Superset: DB row 3 sets of 6-8
Superset: Lat pulldown 3 sets of 8-10

Posterior delt
Reverse Pec Deck 4-5 sets of 8-10
Bent-over DB flyes 4 sets of 10-12 (pause at top)

Calves
Standing calves raise
1 x 10, 1 x 7, 1 x 5, 1 x 8, 1 x 6 , 1 x 4
Hold a 2 sec. squeeze at the top, but not at the bottom.

Wednesday: Quads / Hams / Traps / Calves

Quads
Heavy: Front squat 4-5 sets of 4-6 reps
Superset: Leg press 3 sets of 6-8
Superset: BW sissy squat 3 sets to failure

Hamstrings
Heavy: GHR 4-5 sets of 4-6 reps
Superset: any ideas? 3 sets of 6-8
Superset: any ideas? 3 sets of 8-10

Traps
Lean away shrugs 3 sets of 8-10
Behind the back smith machine shrugs 3 sets of 6-8

Calves
Bodyweight only donkey calves raise
200 total reps (in one long set, but you can take short pauses as needed)

Thursday: OFF

Friday: Anterior and lateral deltoids / Arms / Calves
Biceps
Heavy: DB curl 4-5 sets of 4-6 reps
Superset: Elbows-out concentration BB curl 3 sets of 6-8
Superset: Drag curl 3 sets of 8-10

Triceps
Heavy: Close grip bench 4-5 sets of 4-6 reps
Superset: Dips 3 sets of 6-8
Superset: Rope pushdown 3 sets of 8-10

Lateral deltoid
Seated pitcher raise 4 sets of 6-8
Cable laterals 4 sets of 8-10

Anterior deltoid
DB military press 3 sets of 6-8
Ahrens press 3 sets of 8-10

Calves
Seated calves raise
1 x 30, 2 x 20, 2 x 15
2 sec. pause at the stretch position (to get rid of the stretch reflex), 2 sec. peak contraction on each rep

Saturday: Quads / Hams / Calves

Quads
Heavy: Front squat 4-5 sets of 4-6 reps
Superset: Leg press 3 sets of 6-8
Superset: BW sissy squat 3 sets to failure

Hamstrings
Heavy: GHR 4-5 sets of 4-6 reps
Superset: any ideas? 3 sets of 6-8
Superset: any ideas? 3 sets of 8-10

Calves
SUPERSET
A1. Ankle extension on leg press machine
12 to 15 reps

no rest

A2. Bodyweight donkey calves raise
max reps possible with a 5 sec. peak contraction on each rep

Repeat superset 3-4 times

Sunday: OFF