My come back routine

[PikeKing]

I wasnt going to post this as I know a lot of this will be frowned upon but then I thought what the hell. I will train twice per week and just cycle the workouts. Main goal will be muscle mass and establish a good functional base to train however I want to.


Day 1
DB Walking Lunge & Press 3x6-8 or DB Clean and Jerk 3x4
Single Leg Squat 3x8-10
Dips 3x6-8
1 arm high pulley row with rotation 3x8-10
Planks n stuff

Day 2
Front Squat 3x6-8
Pull ups 3x6-8
Ball 1 arm DB chest press 3x6-8
Reverse Woodchop 3x8-10
Ball Core Exercises

Day 3
DB snatch 3x3 or OH Squat 3x8-10
Single Leg RDL 3x8-10
Staggered Stance One Arm Row 3x6-8
Some Form of stabilization Press up
Maybe some kind of extra core/balance work

[Robert]

Frown ye not oh King our the realm.

[the block]

mmm. single leg squats. <buff> i have never done these but the name itself is scary enough

[the block]

i have actually seriously been pondering over a routine more or less based on "single arm/leg" work at some point. must be very good for your core.

[PikeKing]

i have actually seriously been pondering over a routine more or less based on "single arm/leg" work at some point. must be very good for your core.

yeah thats it, I am going to build my body from the inside out rather than the outside in

[PikeKing]

To expand on my training in the future.

I am going to do 10 weeks of the total body routine I posted at the beginning of this thread. Then I will follow a 10 week conjugate mass routine using more 'traditional' exercises with lots of prehab work. Then back to the total body approach etc...

[BengDogg]

How are your injuries? When does the comeback begin?

[PikeKing]

injuries seem to be getting better, I hopeful for a comeback in the new year

[Scourge]

When should we be expecting the one-handed, one-legged snatching?

[PikeKing]

LOL!

dont tempt me mate, i'm gonna try then just to piss everyone off

[PikeKing]

I have now planned out 16 weeks of training.

[LA]

What do u do on the days u've marked as 'Synergize'?

[PikeKing]

What do u do on the days u've marked as 'Synergize'?

Synergize is a mind and body class, combines elements of yoga, pilates and tai-chi

[LA]

Synergize is a mind and body class, combines elements of yoga, pilates and tai-chi

Right... :023:

[Angel Delight]

yeah thats it, I am going to build my body from the inside out rather than the outside in

Funny, I think I've heard that somewhere before............. oh yeah, when I was at the Edwardian Radison Hotel having coffee with my friend Paul Chek.

[PikeKing]

well what do you expect, I have done training with Paul Chek and his cronies