time to go on a RAMPAGE

[Rampage]

It's only been a day, give it a little time. What do you feel not rite about? When I started a program it was an uneasy feeling not doing all the accessory exercises. Felt like I was going backwards

Well besides hitting a specific body part on a day, I don't really have a plan/program and thats why it doesn't feel right

 

[Rampage]

Check this out... Per PLK, one of the strongest members on this board:

"Pick 3-4 auxiliary movements to hit your weaknesses and run them for 3 weeks - adding 5-10 lbs each week. Each week trying to hit a PR ( at a rep range).

You set the main movement up so that you do a heavy single on the first week ( establish a PR)..... then you don't do that movement heavy again for 5 weeks. Do a max for reps one week, then a partial movement, then a reverse band or band from the floor, deload, and then test a max or near-max again.

So, your main movement changes every week, but your auxiliary work pyramids up, deloads, then you test a max or hit a max at a partial movement etc and start the next wave of auxiliary work.

That's how most top guys train. That's how westside trains, that's how the old Frantz gym trains ( kinda), and it works long term at all levels.


There's a lot more that could be done with it - it'd take a day to lay out the big picture - but that's enough to get a few years of training in."

This sounds good but I don't know which exercises I should be doing.. I need a solid plan that tells me everything ><

 

[Rampage]

Monday: Back day

cardio for 7 minutes

Widegrip lat pulldown:
80x10
100x10
120x8
120x6

Bent over one-arm short bar row:
75x10
85x10
90x7
90x6

Deadlift:
185x8
205x8
205x6x2

Seated cable rows
80x10
100x10
100x8

Standing calf raise:
100x12
120x10
140x8
140x6
100x6

 

[Go Away]

Follow the outline I posted above...

Squat Day:
Squat work
front squats
quad work
hamstring work
calf work

Bench Day:
Bench work
1-2 additional press movements
1-2 Chest isolation movements
1-2 Tricep isolation movements

Deadlift Day:
Deadlifts
1-2 additional pulling movements
1-2 lat isolation movements
1-2 biceps isolation movements
forearm isolation movement

Accessory day:
Overhead press work
1-2 shoulder isolation movements per front/mid/rear delts
2 trap isolation movements

You've been lifting long enough to know what lifts target which body part. Put some work in!

 

[5.0]

Nice layout GA, thanks!

 

[Rampage]

Follow the outline I posted above...

Squat Day:
Squat work
front squats
quad work
hamstring work
calf work

Bench Day:
Bench work
1-2 additional press movements
1-2 Chest isolation movements
1-2 Tricep isolation movements

Deadlift Day:
Deadlifts
1-2 additional pulling movements
1-2 lat isolation movements
1-2 biceps isolation movements
forearm isolation movement

Accessory day:
Overhead press work
1-2 shoulder isolation movements per front/mid/rear delts
2 trap isolation movements

You've been lifting long enough to know what lifts target which body part. Put some work in!

This is perfect man! Thank you.

I just been busy studying for midterms and I haven't had time to find out the perfect exercises to plug into the outline.. Also been having a mid-degree school crisis, and
I been thinking about switching and thats been stressing me out a little too. But I still been going to the gym.

I will be starting this Monday after my midterm