View Full Version : My New Routine Plan
My current block of training is almost over, so I am planning a routine to start after a de-load week. My priorities have changed a little. I am very concerned at the moment about flexibilty and cardiovascular health, and my planned routine reflects these concern. I have poor ankle flexibility which I believe causes pain after I run. I need to sort this out. I'm also not as athletic as I once was. This is gonna change. Strength and hypertrophy are secondary goals in the next 8-12 week block of training. If I don't grow, I don't care. Dropping some fat would also be nice.
I haven't yet planned a stretching program. I'm hoping that someone can maybe suggest one that I could perform 2-3 times per week and involve all major muscles. PikeKing???
Here is the weights routine:
Workout 1:
Power Clean + Push Press (3x5)
ATG Front Squat (2x8)
Dumbbell Incline Bench (3x6)
1 arm row (3x6)
Workout 2:
Deadlift (probably 10x1 with 20-30s rest intervals)
Rack Pulls (as above)
Snatch (4x15)
Calf + Ab work
Workout 3:
Barbell Hack Squat (3x6)
Dips (3x6)
Wide Pull Ups (3x6)
Clean + Jerk (4x15)
The structure is very similar to my current routine, but I have decided to reinstate dips and wide pulls to my workout, as well as adding some high rep olympic lifts purely for the purpose of improving my fitness. I don't want massive olympic lifts, I just want to do them as a combination of cardiovascular and weight-bearing exercise. I think I will enjoy it.
I will also be doing a lot more cardio. This will probably be rowing, running (if my ankles get better), and perhaps playing squash.
Opinions?
What your goals are is up to you, but some of your routine needs sorting:
Power Clean + Push Press (3x5)
ATG Front Squat (2x8)
Dumbbell Incline Bench (3x6)
1 arm row (3x6)
Fine
Deadlift (probably 10x1 with 20-30s rest intervals)
Rack Pulls (as above)
Snatch (4x15)
Calf + Ab work
Snatch first. If you do it at all. Why are you doing it? You don't need it, and it will take months, if not years to get it right on your own. Its also dangerous doing it [a] last and [b] with reps like 15. 8x2 or something is a much better option. Esp until you nget the hang of it.
Barbell Hack Squat (3x6)
Dips (3x6)
Wide Pull Ups (3x6)
Clean + Jerk (4x15)
Same here. Technical and dynamic lifts first. So C+J MUST go first. With C+J its not quite as dangerous doing it for sets of 15, but still not advisable for a beginner with no one to spot/watch/coach.
IMO, drop the oly lifts in favour of the power variants, and make the reps lower, increase the number of sets and decrase the rest periods if you want to keep the work rate up.
Another consideration. Waaaaay to much shoulder work.
Rob. I don't think you read my introduction properly. I made it clear that the olympic lifts will be done with very light weights for conditioning purposes. They are at the end of the workout because the weights used will be very small. It will essentially be a cardio activity but with weights. Doing that before the serious weights would just be silly.
Anyway, my snatch form is quite good. I had a go today with some light weights and it was fine. The problem will be the clean and jerk, which I may just switch to "clean + front squat".
Just to reiterate, I am doing the olympic lifts because my level of fitness is DREADFUL. I can pull 140kg on the barbell hack squat, but can't do 15 snatches with 20kg because I get too out of breath. That tells me loud and clear that fitness should be on top of my list of priorities. Olympic lifts with light weights are fun, and will be useful for improving my fitness.
There is no element of "i want to have a massive snatch" (hahahaha) to this.
BengDogg
07-01-2005, 17:41
"i want to have a massive snatch" (hahahaha) Rofl
and make the reps lower, increase the number of sets and decrase the rest periods if you want to keep the work rate up.
I think that makes sense. I tried 3x15 today with 20kg and it was not good. Maybe 10 x 3-5 with 30s rest?
Sounds like you have a similar level (or lack of) fitness as me mark.
It's something I will be working on more now too.
Is there any reason why you can't do GPP on different days to your weights sessions?
This article has other good ideas for exercises if you haven't already seen it http://results-sports.com/article13.htm
[QUOTE=Fred@QualitySupps]
Is there any reason why you can't do GPP on different days to your weights sessions?
QUOTE]
I think it would be better just to put snatches/clean-front-squats on the end of a workout because the shoulders already get hit hard three times a week. My shoulders wouldn't like me very much if I put snatches on another day!
Well how about doing some very light back squat/front squats/free squats/good mornings etc which don't work your shoulders on different days instead?
Well how about doing some very light back squat/front squats/free squats/good mornings etc which don't work your shoulders on different days instead?
Well, snatches are more what I'm looking for. There is a lot more movement required than for back squats. I just wanna get my whole body going for 5-10 minutes. I can't think of any better exercises for this than snatches and cleans. Also, I think practicing getting into that full squat position will help my flexibility a great deal.
Doing them at the end of the workout will be no problem. I'll only be using 20-30kg. If I was going to be doing heavy snatches and cleans, I would agree with Robert that they should be performed first in the workout. But I'm not going heavy, so it isn't a problem.
PikeKing
08-01-2005, 08:38
u could so 1 and/or 2 arm dbs swings, db snatches, turkish get ups for a few more ideas
http://www.mindandmuscle.net/content/page-200.html
Good ideas from PK. I forgot about 1armDBsnatching. I know you train at home so you could make things moreinteresting by using odd objects, I used to do it a with a jerrycan full/nearly full of water. Or a sandbag/barrel.
EDIT: If you want to get fit, do it. Don't do it using complex and potentially very dangerous moves like snatching.
BengDogg
08-01-2005, 11:52
Yes i must obtain a barrel and a log this year, my mmate is gonna make a log just for the hell of it then we will work outthe cost and stuff of it, it may be 6" and not 8" in diameter though
If you want conditioning then bear hug a sand bag and go for a walk, or anything else for that matter. Glad you have decided to include front squats.
Yes i must obtain a barrel and a log this year, my mmate is gonna make a log just for the hell of it then we will work outthe cost and stuff of it, it may be 6" and not 8" in diameter though
:o I want one!!!!!!!
If you want conditioning then bear hug a sand bag and go for a walk, or anything else for that matter. Glad you have decided to include front squats.
Or farmers walk anything for distance.
Oh hell. Just buy DT. 99% of the posts in this thread relate to that.
BengDogg
08-01-2005, 16:38
:o I want one!!!!!!!
I will let ya know when he eventually makes it
Scrapped.
I've decided to go back to a standard 5x5, 3 day split.
Good.
Lol.
What's the new routine?
Why 'lol'?
Your positivity to Mark scrapping his routine amused me.
The reason I scrapped it is that I realised that I didn't need to do rack pulls, which left only deadlifts for workout two. I then had to decide whether I wanted to do a two day full-body routine. I decided against this. I then decided to go to a 5x5 routine similar to one I have used before. I doubt I will keep a journal as it is going to be very dull to read!
Keep it going you shit faced arse **** pussy fart. We like reading it :)
Keep it going you shit faced arse **** pussy fart. We like reading it :)
Maybe. It is going to be dull though.
... And I'm not doing back squats either!
No back squats? Hmmm. Maybe you shouldn't keep it going after all. Infact, just **** off and die.
LOL.
In all seriousness, your making a big mistake in my view. Do you plan on doing any kind of squatting? And are you going to be deadlifting for 5x5?
No back squats? Hmmm. Maybe you shouldn't keep it going after all. Infact, just **** off and die.
LOL.
In all seriousness, your making a big mistake in my view. Do you plan on doing any kind of squatting? And are you going to be deadlifting for 5x5?
Haha! JohnnyFive! I saw him call someone "borderline anorexic" at 190lbs. Chump.
I'm doing deadlifts on back day, and barbell hack squats and RDL's on leg day. I will also be practicing front squat form so that I can use the exercise in the future. At the moment, I lack the wrist flexibility to use a clean grip.
Justifying everything I do is annoying!
You don't have to justify shit to anyone.
[But] what the hell is the point of a forum if not to make you think about what your doing EVERY step of the way. Its not about justifing, its about progression.
Front squat you ass off ASAP.
P.S. For a PL intent on success, 190lbs IS borderline anorexic. If your 190lbs and a budding strongman, you'd be hard pushed to win anything outside of Ethiopia.
Eh?
Don't worry about, I'm confusing you again.
I doubt I will keep a journal as it is going to be very dull to read!
You should keep a journal for yourself, not for other peoples amusement.
In all seriousness, your making a big mistake in my view. Do you plan on doing any kind of squatting? And are you going to be deadlifting for 5x5?
Agree on squatting, not just practicing.
Haha! JohnnyFive! I saw him call someone "borderline anorexic" at 190lbs. Chump.
Depends on height. 190lbs is skinny for most people.
BengDogg
10-01-2005, 15:58
P.S. For a PL intent on success, 190lbs IS borderline anorexic. If your 190lbs and a budding strongman, you'd be hard pushed to win anything outside of Ethiopia.
Lol i hear ya! I am planning on losing the fat and gaining 20kg of lbm so i can do a 105kg sm event one day
Depends on height. 190lbs is skinny for most people.
Skinny?
140lbs is skinny. 190lbs isn't skinny. Anyone who thinks that has a rather distorted perception of reality.
BengDogg
10-01-2005, 17:34
also depends how tall ya are
190 pounds at my height and frame would look very big!
GoldenArrow
10-01-2005, 19:23
Hmmmm... :047:
GoldenArrow
11-01-2005, 08:04
Ah, a shortarse. Well certain people will still say 190 is light!
At 165 pounds my measurements were:
Chest about 42
Thighs just over 22
Waist just under 30
biceps just under 15
Fore arm just over 12
Calfs dead on 16
190lbs for me isnt heavy
230lbs for me isnt heavy
i consider 300lbs respectable
yes, but you have a large frame, are tall and like your pies:042:
190lbs for me isnt heavy
230lbs for me isnt heavy
i consider 300lbs respectable
Hmm.... I would't like to be that large. 300lbs would mean being strong, but not particularly athletic or healthy. Being 100lbs+ overweight just isn't right.
depends on what your goals are
Marius the Pole is over 300lbs and he doesn't look too bad for it does he? I know loads of lifters who are 300+lbs and they look awesome. Don't forget that muscle is a lot heavier than fat.
Hmm.... I would't like to be that large. 300lbs would mean being strong, but not particularly athletic or healthy. Being 100lbs+ overweight just isn't right.
Since when does being heavy mean you are not healthy or athletic?
Since when does being heavy mean you are not healthy or athletic?
Being 300lbs just isn't healthy. Any one would tell you that. If someones entire life revolves around squatting big weights, that is fine. But if they need to be 300lbs to do it, they probably wont have the longest and most healthful of lives.
240lbs @ 5'9'' is the way forward. Anyone like that is a God. ;)
Being 300lbs just isn't healthy.
Great response mark, if you say it, it must me true.
Someone who is fat can be healthier then someone who is skinny.
If someones entire life revolves around squatting big weights, that is fine.
No ones life revolves around squatting. If you mean the pro's then belive it or not, they have lives away from training. They have partners/wives, kids other interests etc.
If you mean people on this forum then you should know we all do sh1t loads of other things, its just we rarely discuss them as this is a training board.
240lbs @ 5'9'' is the way forward. Anyone like that is a God. ;)
My uncle is 254lbs and 5'5"
But he is quite fat with it! And knows it but doesn't care!
Oh yeah and he's covered in gold and a cockney with a greasy black curly barnet so you probably wouldn't like him. Then again you probably wouldn't like me if you knew how much gold i wear!!
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