Can anyone think of a substitue for these two excercies?
What I have Access to.
Chin up bar
Bench press
Military Press
Preacher Curl
Plain ol' bench
Standing Military press
Countless Barbells/Sbars/Dumbells/Plates
Exercises I already do are.
Bench press
Military press
Squats
Deadlifts
Barbell Rows
Weighted Situps
Barbell Curls
Tricep Extention
(obviously not all in the same day)
If anyone is wondering i'm going to start this workout plan.
as mentioned in the sticky)
While i'm at it a couple of questions for anyone who is farmiliar with that program.
I realize that it seems fairly obvious of waht hes saying here but I just wanted to be 100% sure
Ramping weights:
"Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5% and round up or down). An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense"
I realize whats being said here but it just seems like alot of warm-ups so I just wanted to double check
So my 5 rep max is 185lbs.
So id go set 1/2/3/4/5: 140/150/160/170/185
I just want to make sure I would do 5 reps for every single set even on the lower ones like 140 I would do 5 reps, and not go to failure?
Time Between Sets:
"Don't over think this. Use a natural rep speed, take what you need between sets. Don't be lazy but don't rush. You can't be doing rapid fire sets of big compound lifts. Maybe on the lightest warm-ups you take a minute but most sets will be 2-5 minute range with 2 being between fairly easy sets and 5 being after a heavy set in preparation for another very serious major effort that drains you. I can see exceeding the 5 minute limit by a tad when really pushing near failure in the PR weeks when you are uncertain of getting your reps on your last set. Just use your brain and don't micromanage"
So lets say i'm doing Bench press of my frist set of 140lbs.
I would do 5 reps of 140 lbs then take a 1mintue rest... Then I would do my next set of 150lbs and take a 1:30 second rest or so etc. All the way up to 5 reps of 185 lbs where I would then take a 3-4Minute rest afterwards getting read for the next excercise?
I justt read the part about not substiuting excercises I lol'ed hard. But not much I can do as I don't have accse to those two peices of equiment and wont for atleast two months.
Also this is jsut a 3 day a week workout?
I havent finished reading the entire thing yet.
What I have Access to.
Chin up bar
Bench press
Military Press
Preacher Curl
Plain ol' bench
Standing Military press
Countless Barbells/Sbars/Dumbells/Plates
Exercises I already do are.
Bench press
Military press
Squats
Deadlifts
Barbell Rows
Weighted Situps
Barbell Curls
Tricep Extention
(obviously not all in the same day)
If anyone is wondering i'm going to start this workout plan.
as mentioned in the sticky)
While i'm at it a couple of questions for anyone who is farmiliar with that program.
I realize that it seems fairly obvious of waht hes saying here but I just wanted to be 100% sure
Ramping weights:
"Typically jumps can be somewhere between 10-15% per set based on your top set (or 12.5% and round up or down). An easy way to figure this is to find out what 10% and 15% are for your top set and then track backwards into the other sets using the variance to round or help it make sense"
I realize whats being said here but it just seems like alot of warm-ups so I just wanted to double check
So my 5 rep max is 185lbs.
So id go set 1/2/3/4/5: 140/150/160/170/185
I just want to make sure I would do 5 reps for every single set even on the lower ones like 140 I would do 5 reps, and not go to failure?
Time Between Sets:
"Don't over think this. Use a natural rep speed, take what you need between sets. Don't be lazy but don't rush. You can't be doing rapid fire sets of big compound lifts. Maybe on the lightest warm-ups you take a minute but most sets will be 2-5 minute range with 2 being between fairly easy sets and 5 being after a heavy set in preparation for another very serious major effort that drains you. I can see exceeding the 5 minute limit by a tad when really pushing near failure in the PR weeks when you are uncertain of getting your reps on your last set. Just use your brain and don't micromanage"
So lets say i'm doing Bench press of my frist set of 140lbs.
I would do 5 reps of 140 lbs then take a 1mintue rest... Then I would do my next set of 150lbs and take a 1:30 second rest or so etc. All the way up to 5 reps of 185 lbs where I would then take a 3-4Minute rest afterwards getting read for the next excercise?
I justt read the part about not substiuting excercises I lol'ed hard. But not much I can do as I don't have accse to those two peices of equiment and wont for atleast two months.
Also this is jsut a 3 day a week workout?
I havent finished reading the entire thing yet.
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