Some routine help, much appreciated tbb.

i've been running a push/pull/legs routine for a while now and am now wanting to revamp it to fit any weak points that have cropped up, i dont usually ask for routine help as what i've constructed usually works pretty well, however i've hit a wall recently. i plan on going for legs, push, pull, off, repeat.

legs
squat/deadlift
db lunges/front squat
stiff-legged deadlifts
standing calve raises

push
incline bb bench
decline db bench
bb overhead press
side lateral raises
skullcrushers

pull
pendlay rows
weighted rack chins
db rows
rear delt flyes/face pulls
barbell curls

my current weak points are...
my chest... so lets say my clavacular head isn't well developed.
my calves, full stop these need improvement.
forearms.

i guess ultimatley my questions are...
1, should i drop a shoulder exercise, are two over kill? how shall i tweak things to help improve my chest? exercise wise.
2, any ammendments on my leg day? I have limited equipment for the next couple of weeks.
3, back day, any changes for this?
4, any thoughts of repetition ranges to use for the assistance lifts and what to use on the heavy compounds, should i go 3 x 5, 4 x 6 for the heavy ones and 2-3 x 6-10 for the assistance?

 

Some routine help, much appreciated tbb.

Drop the decline bench, and put flat bench and do DB for incline and flat press...

 

Some routine help, much appreciated tbb.

Do you have a front on, flexed chest pic no homo

 

Some routine help, much appreciated tbb.

i'll upload one, although my camera is a potato. As you can tell my avi quality.

 

Some routine help, much appreciated tbb.

Change your push day for:

BB flat bench
DB incline press
OHP
Lateral raises
Dips

 

Some routine help, much appreciated tbb.

Sorry about the quality.



Do I even incline? The top picture of my chest flexed, believe it or not.

 

Some routine help, much appreciated tbb.

Your clavicular head is small because it is only a small percentage of your overall chest mass. This isn't anything you can fix, it's just due to insertions / genetics. This generally means you will be better 'suited' to being a standing presser because you tend to recruit shoulders and upper chest best when doing military press.

You would probably do better if you just dropped the idea of bench being your main mass builder. You would do better from an aesthetic perspective if you focused on an overhead pressing movement instead as your shoulder girdle is designed to grow better in that plane of motion. You'll see a lot more growth in upper chest + traps + shoulders that way.

Focus on standing overhead press + assistance work as your main mass movements for upper body, then add in a press on a decline or a pec iso for chest mass. Will end up looking something like:
Standing press with db or bb
Lateral raises
Face pulls from a low pulley
Decline db bench
Tricep iso

 

Some routine help, much appreciated tbb.

very helpful, i will take all this into consideration. What you listed also looks like something i could do.
since i will only be using one chest movement, what would you reccomended for sets/reps?

 

Some routine help, much appreciated tbb.

I always like to variable rep / rest pause everything. Used to not do it for big movements but pretty soon I'm gonna do a myoreps style rest paused set up against bands for s/b/d.

If you want to do babbys first variable rep training, just focus on hitting a goal number of reps over a certain number of sets. Eg: 30 reps over 4 sets. Might get 10 on first rest, 9 on second, 7 on third, 4 on fourth. You got all 30 reps, so bump it up 5lbs next time you do the movement. If you get < 30 reps, stagnate the weight until you hit your goal.

 

Some routine help, much appreciated tbb.

I had a little browse on your topic about the myo reps system and the rest paused. Seems interesting.
What you said anyway, how does this look..?

push day
overhead press 3 x 5 or rest paused?
side lateral raises 3 x 10-12
decline db bench press 15-20 rest paused 9undecided on what is suitable for this movement)
skullcrushers/tricep pressdowns 3 x 10-12

I am planning on keeping my deadlift and squats in the 1 x 5 and 3 x 5.
I'm thinking if I dont use rp for my chest movement, maybe have about 3-5 sets, those being straight sets. looking at the 8-12 rep range.