STAY/GET BACK IN SHAPE VOL 3.0 -- A New Niketalk = A New Thread

Anyone want to critique my program? Been trying to draft a program that works for me combining strength and hyper trophy. Similar concepts stolen from lyles and PHAT. Just need opinions, criticism, hate. :nerd:
 
It's an upper lower routine designed for 4 days a week, working out a muscle group 2x a week. Start out with your compound as a 5x5 and then add in accessory hyper trophy work basically.

Lower A
Squat: 5x5/~3’
SLDL: 3x6-8/3’
Seated Calf: 3x10-12/2’
Abs

Upper A
Bench: 5x5/~3’
Row: 3x6-8/3’
Incline Press: 3x10-12/2’
Lat Pulldown: 2x10-12/2’
Triceps: 2X12-15/1.5′
Biceps: 2X12-15/1.5′

Lower B
Deadlift: 5x3/3’
Front Squats: 3x6-8/3’
Seated Calf: 3x10-12/2’
Abs

Upper B
Press: 5x5/~3’
Chin Ups: 25 total.
DB Bench Press: 3x10-12/2’
Lat Pulldown: 2x10-12/2’
Triceps: 2X12-15/1.5′
Biceps: 2X12-15/1.5′

If you happen to struggle with recovery, you can take the compound lift with its hypertrophy work and put them as one day for ex, so that day it would be bench, row, and DB Press instead or doing shoulder press and incline press, etc. What you achieve by that is working the muscle group 1x time a week instead of two.

I basically have the 4 main compound lifts integrated though for their own day of the week to allow progression weekly. Also can add optional leg work of two sets for quads and hams but I get pretty toast from just those two and would do abs.

The upper days works as a push and pull movement that alternates between exercises so you also work your biceps and triceps pretty much multiple times by the time you actually get to isos at the end.

Let me know what y'all think.
 
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Syntha-6 is Buy 1 get 1 half off on BB.com i believe it ends today. just got the email last night

edit: nvm not sure if its just me, but the link from the email isnt working.
 
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I have terrible hip flexibility and mobility when I squat.

I typically do 135 for 2 or 3 sets, then jump to 185 for a set or two. By then im stretched out (ayo) and I have pretty decent depth. Those first few sets make me look/feel like a total newbie though. :lol:
 
geraldg2309 said:
No opinions at all?
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Looks fine to me, as long as you're adding weight over time the gainz should flow like the Nile 
 
old people hate slamming of the weights.  Though I acknowledge how bad it CAN be, 9/10 times I see it happen it's a simple misunderstanding of someone trying to lift more than they can handle, end result being the weights getting dropped.  I've seen older dudes (40s-50s) who are seemingly on bad batches, trying to fight younger cats who make the mistake of dropping weights.  When you are 40+ and yelling at someone for an accident and require other folks and gym staff to break it up and calm you down, you are losing in my book.  I don;t know about anyone else, but one of the last places I'm trying to get into a physical altercation is the gym.  All it takes is a plate to the back of the head for you to go from a veteran weight lifter in your 50s to 6 feet under.  it is what it is though.  I can see both sides.  I just tend to think that the majority of people at the gym are trying to get in shape, better themselves, and mind their business.  The ones who do have an attitude and want drama in the gym are in the minority, and have deeper rooted issues.
 
DH1Water said:
 
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You've seen that happen in real life?? 

I would die laughing if some dude got legitimately mad at me for dropping weights much less if he wanted to get rowdy over it.

I tell people constantly that its not a nursery, its a gym, its supposed to be somewhat loud. 
 
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It's fun... get to meet a lot of fitness personalities and get a **** ton of free samples... I don't do preworkouts anymore but last year when I went I swear I got like 2 months worth of pre samples
 
I think I've hit a plateau. I've been stuck at 188 lbs for the past month. I was 222 lbs and lost a lot of weight, but I still have a little gut. Gotta start doing more cardio and be stricter on my diet.

I hate cardio. :smh:
 
the struggle of being too lazy to meal prep

at work, not knowing what to get for lunch...sick of chipotle
 
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