Advice or opinions please ...

[luke.w]

Originally Posted by Brat

This sounds like a good one to throw in when doing balance/ stability workouts. don't iometrics only strengthen the muscle at that angle? wouldn't I have to do 10 sec holds at various points in the lift?

I'm not familiar with that being an iometric or do you mean isometric?, but they actucally strengthen more than the shoulders too, like many areas in the back are effected by this and the arms, it is strength training. I guess you can hold them in the front also.

I should have asked if you had any "bench" goals first.

I'd say "no" on the smith machine, beacuse that takes a lot of the benifits out of the exercise (overhead squat) you shouldn't need a rack if your using a light 10-15lb bar, just lift it overhead.

[CF-OC_gal]

Originally Posted by luke.w

I'm not familiar with that being an iometric or do you mean isometric?, but they actucally strengthen more than the shoulders too, like many areas in the back are effected by this and the arms, it is strength training. I guess you can hold them in the front also.

I should have asked if you had any "bench" goals first.

I'd say "no" on the smith machine, beacuse that takes a lot of the benifits out of the exercise (overhead squat) you shouldn't need a rack if your using a light 10-15lb bar, just lift it overhead.

I think I screwed up what I was referencing in my post. I meant the crucifix lift not the overhead squats! (d'oh) Yes I meant isometric. I guess it is not really one, but the weight and your muscles don't move while you hold it so I thought that was what it is called. I guess it is akin to doing wall sits and planks.

As far as overhead squats go no they aren't isometric at all. Would you suggest doing them in addition to regular squats or instead of?

[luke.w]

Originally Posted by Brat

As far as overhead squats go no they aren't isometric at all. Would you suggest doing them in addition to regular squats or instead of?

In addition!!! you can use the heavier weight on the regular squats, and start with overheads as a warm-up until getting the hang of them (there not easy at all) as you get better at them your regular squat will feel much easier and you'll get stronger with them.
I think this is ONE reason why "olyimpic lifters" are such incrediable squatters, all those "snatch" lifts that bring them into an overhead squat position, plus overhead squats.
I'm new to them myself, and I'm exited about what their going to do for me.

[Firehawk]

This split and volume I could do. Could I alternate leg press and lunges on different days and maybe add leg curls or are GM's better?

Good mornings are better for sure. Leg curls are too isolative. We are talking strength here. You can alternate if you want with the leg press and lunges but I think u should stick with one or theother for 4-6 weeks then change it. Lunges are far better anyway.

Re: Flat bench press. I'm fine with these. I usually have my little fingers just at tjhe rings because my forearems are at right angles at this point and I get the greatest range of motion. Any wider and and the distance shortens and any narrower and my girly bits get in the way. Can I go for 5 reps not 6?
You can go 5 reps, sure.

Dips on a regular basis = aggravated shoulders, especially bad if the fixed width grip at my gym. I wish we had a set up with v-shaped bars so I could find the right spacing for me. Weighted dips = ROTFLMAO Haven't been able to do those since I weighed 115 lbs. I am "weighted" just being myself!

If you can only do your BW for 5 reps, that's weighted. When it gets easy, add 2.5 lb plate or whatever lol.

Upright rows = triple whamy. Instant tennis elbow, shoulder aggravation and worst of all wing like upper traps. I used to love doing them but they were not worth it. Can I just do shoulder press with dumbells? What are your thoughts on flyes or pec deck? Usefull or a waste of time when it comes to strength?

Those are a waste of time when it comes to strength. Do shoulder presses and side laterals. Bench really gets the anterior and posterior delts anyway.

I've got no problem with the back and bi day offered except I am not familiar with pull thrus. I'll look them up.

Ive got a video ill post in a minute with regard to those..

Here it is: http://ironaddicts.com/video/cable.pull.thrus.AVI
hehehe notice he's using the whole damn plate stack LOL. Ezzus. That guy is a beast too. He holds some powerlifting records. In fact, this routine is his. He's a trainer as well, good guy. Always answers my questions. This guy Bent over Rows 405 for reps lol. FREAK!

Do I work to failure on the last rep or almost failure?

These are all your "WORKING SETS". You should barely be able to get the last rep, or need even a little assistance to get it (if you have someone to work out with). If you get the reps it calls out for easily, you did a warmup/acclimation set, not a working set. The point is to be rested enough that you are recovered and ready for the working set.

Should I work back from a predicted or tested one rep max or just "guess and adjust it next time?"

Either way. Guess and adjust next time would be fine.

[CF-OC_gal]

OK I'm going to try this:

Sunday - Cardio
Monday - Off

Tuesday
Dead lifts (alt SLDL and reg. each week) 2 x 5
Reverse hypers 1 x 10-15
Bent over rows 2 x 4
Reverse grip narrow grip pull downs 2 x 6
DB curls 2 x 8
(5 exercises, 9 sets)

Wednesday – Yoga, dance DVD or AB pilates

Thursday
Squats 2 x 5
Box squats 2 x 4
Leg presses 2 x 5 or lunges
Calf raises 2 x 8-10
Good mornings 2x5
(5 exercises,10 sets)

Friday - Cardio

Saturday
Wide grip flat bench 2 x 5
Incline DB 2x 5
Barbell Cuban Press 3x 6-8 (60 sec rest + stretch)
L-Lateral Raise 1x10
Side Lying Dumbbell Abduction to 45° 2x10-12 (immediately go to next w/o rest)
Low Pulley External Rotation (if I can use a cable) 2 x 10-12
(6 exercises, 12 sets)

I got the shoulder routine from here: http://www.t-nation.com/findArticle....le=280rotator2