T Nation

Weighted Dips

[quote]Ecchastang wrote:
I personally would move your incline press accessory to your OHP day to allow you to get more recovery from bench day and more pressing another day. [/quote]

How did you injure your shoulder?

[quote]StevenF wrote:

[quote]Ecchastang wrote:
I personally would move your incline press accessory to your OHP day to allow you to get more recovery from bench day and more pressing another day. [/quote]

How did you injure your shoulder?[/quote]
In late May and early June I was doing a couple crossfit workouts with my GF for shits and giggles and I did something to it while doing a ton of overhead work and burpees. After that, I didn’t give it adequate time off, because at the time my bench was going up fast, and I just pushed it too far. Developed some serious impingement and winging scapula. Probably at 95% now.

[quote]Ecchastang wrote:

[quote]StevenF wrote:

[quote]Ecchastang wrote:
I personally would move your incline press accessory to your OHP day to allow you to get more recovery from bench day and more pressing another day. [/quote]

How did you injure your shoulder?[/quote]
In late May and early June I was doing a couple crossfit workouts with my GF for shits and giggles and I did something to it while doing a ton of overhead work and burpees. After that, I didn’t give it adequate time off, because at the time my bench was going up fast, and I just pushed it too far. Developed some serious impingement and winging scapula. Probably at 95% now. [/quote]
Crossfit, not even once

[quote]Aches89 wrote:
Well, I’ll give you my current workout routine just so you have an idea.

Day 1- Chest/Back (5/3/1 Bench)
Flat BB Bench (5/3/1 percentages for working sets.)
DB rows 4 sets- 12,10,8,6
Incline DB press (4 sets- 10,8,8,6) with pull ups (4 sets of 10-12)
Weighted dips (3 sets of 8 reps) with seated cable rows ( 3 sets of 10-12)
DB flies or Cable Crossovers (4 sets of 12 reps) with Straight arm pulldowns (4 sets of 12)

  • 3-4 sets of trap work for 10-12 reps

Day 2- Legs (5/3/1 Squat)
Squat (warm up sets, then working sets)
SLDL (3-4 sets of 10-12 reps)
Bulgarian Split Squats with DBs (3 sets of 10-12) with hamstring accessory (same sets and reps)
Some calf work

Day 3- OFF

Day 4- Arm work (about 12 sets for biceps and triceps. Reps range from 8-12)

  • I know it’s not necessary to do an arm day, but I love doing it for fun. I’d be okay with splitting up biceps and triceps, if anyone has suggestions.**

Day 5- 5/3/1 Deadlift and Overhead Press
Deadlift -warm sets, working sets
Overhead press- warm sets, working sets with band pull aparts or face pulls (4 sets of 12-15 reps)
Walking lunges with DBs (3 sets of 10 reps each leg) with lateral raises with cable or DBs (3 sets of 10-12)
Back raises (holding 45lb. Plate) for 4 sets of 15 reps

ab work and cardio is on off days or after certain sessions

Stats: 6’6" @ currently 238lbs. I’m all limbs (83" reach) and I’ve been training for roughly 10 years. I’m going to start incorporating box jumps before squats, and some other plyometrics work. Besides weight training, I like to run/sprints, and train in MMA (been doing so for years, but it’s more of a hobby for me and a way to stay in shape.) School has me pretty tied up this year, so I don’t go to MMA class as much as I would like.

If you guys have any suggestions or advice for me to try out; please let me know. This weight training routine I have been doing for a couple of years now. Same template, but change exercises now and then. I would probably see better gains if I changed it up a bit, so feel free to let me know what you think!

Thanks![/quote]

DAMN!!! I’d say you’re pretty advanced
6’ 6" and 238? Beastmode
LUV MMA :slight_smile: Been training BJJ since I was 7yrs old and got my black belt at 17. I doubt with 30+ yrs experience that I’d get into anything other than light grappling but LUV to watch
Keep up the good work

just curious as to what you’re lifts are?

Benching high 300s, incline low 300s, and dip with 2 45s between your legs and you’d have a pretty well developed chest
people think hitting things like decline and dips too much make you have bitch tits, but I think that is more genetics as far as muscle insertions

I’m starting to think I might just throw my hammer strength incline press in again, rather than have weighted dips in there. I find with another incline press in there, it really helps develop my chest… Thoughts?

I personally love doing weighted dips. A lot of people feel they are hard on the shoulders. I would recommend starting out with regular dips at first (if you are out of practice with dips) and then start incorporating weighted dips in the program.

Sometimes I like to do dips as a finisher to my chest routine.