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After extra strength for police

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TheMasterPlan
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2003/11/10 12:51:02 (permalink)

After extra strength for police

Im in my final year at uni, doing maths, and when i finish im thinking about a police career.
My back is keeping me out of training for a couple of weeks at present, but its nothing serious.

When i get back to training, id like to start a routine that:

1. increases my strength in the deadlift, squat and bench (i havent done the bench for about a year)
2. hopefully still includes chins and dips (or definitely chins).

So im aiming to get stronger, while hopefully still getting bigger.

Im 20, currently just under 12 stone, 6 foot tall, slim build, been training ~20 months?

I've put on 2 stone since i started training, and id like at least an extra stone.

Current deadlift 1rm 125kg.
Dont know squat 1rm, as ive just been doing 5x5 with ~70/75kg

thanks for your ideas,
L.
#1

15 Replies Related Threads

    DerMalePhonkMann
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    RE: After extra strength for police 2003/11/10 13:15:28 (permalink)
    Well if your after functional strength, why not get into odd object lifting, grip and thick bar training?
    #2
    PikeKing
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    RE: After extra strength for police 2003/11/10 14:24:42 (permalink)

    Train Westside.
    #3
    DerMalePhonkMann
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    RE: After extra strength for police 2003/11/10 14:38:33 (permalink)
    PikeKing, isn't westside a very specialised regime for getting the three lifts up?
    #4
    MikeyFive
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    RE: After extra strength for police 2003/11/10 15:26:36 (permalink)
    Westside is the daddy, but I wouldn't advise someone who needs a bit of strength so they can do dips and chins for the police to train Westside.

    Im not sure what Id advise you to do, because you need to make your mind up as to whether you want to get your squat, dead, and bench up, or whether you want to be fit and have good enddurance for the police.
    #5
    PikeKing
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    RE: After extra strength for police 2003/11/10 15:55:20 (permalink)

    Westside is a lot more flexible than people think.

    Its based on a max effort day and dynamic effort day for bench and squat/dead movements.

    I see no reason why it couldnt be adabpted to suit your needs no matter what they are.

    Example:
    Bench ME
    Bench Press - work up to a max triple
    Incline DB Press 3x8
    Tate Press 2x8
    One Arm Row 4x8

    Squat ME
    Deadlift from pins - work up to max triple
    Romanian Deadlifts 3x8
    Hanging Leg Raises 3x10

    Bench DE
    Speed Bench 8x3 60% 1RM
    Dips 5x3 or maybe 2x20
    Chin ups 2x20

    Squat DE - I think this is a good day to get creative, do you DE movement then do whatever you like. Sprints, odd object lifting etc...
    Box Squat 8x3 60% 1RM
    Clean Pull 3x5
    Glute-Ham Raise 3x5






    #6
    ozzy
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    RE: After extra strength for police 2003/11/10 16:04:59 (permalink)
    Im totally with PikeKing, westside is flexable for you to swap exercises and fit it to your requirements, but it will increase your strength no end.

    The routine pike has given is just an example.

    For the deadlift/squat days you should really also put some lat work in like chins, rows.

    On the benching days you can put some bi and shoulder work (isolation work over compounds for shoulders do to the amount of pressing you do)
    #7
    TheMasterPlan
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    RE: After extra strength for police 2003/11/10 17:02:16 (permalink)
    quote:
    Originally posted by MikeyFive

    Westside is the daddy, but I wouldn't advise someone who needs a bit of strength so they can do dips and chins for the police to train Westside.

    Im not sure what Id advise you to do, because you need to make your mind up as to whether you want to get your squat, dead, and bench up, or whether you want to be fit and have good enddurance for the police.




    I guess i didnt explain myself that well.
    Its not that i dont think i'll pass the physical tests to get in the police, i know that will be ok. In terms of joe public im sure im stronger than average.

    I want to get the 3 main lifts up, particularly bench (and deadlifts because i love them) as i want to have decent lifts compared to other officers who lift.

    In a sense, the police part wasnt terribly relevant, if it helps, i'll rephrase my question to..

    'I would like a routine that will allow me to get stronger, particularly in the 3 main lifts, and hopefully include chins, which i like'
    L.
    #8
    ozzy
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    RE: After extra strength for police 2003/11/10 17:18:28 (permalink)
    westside
    #9
    TheMasterPlan
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    RE: After extra strength for police 2003/11/10 17:28:59 (permalink)
    aiii

    cheers.
    I'll have a look into it, i know nothing about it.
    I'm not sure about box squats, is it not a bit risky?
    #10
    PikeKing
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    RE: After extra strength for police 2003/11/10 17:33:08 (permalink)

    No more risky than any other training really. You dont have to do box squats, there are lots of DE movements to choose from. The only real rule I think you should stick to is that your DE movements should be the same for each cycle, I think its encouraged to change your ME movement each session.
    #11
    TheMasterPlan
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    RE: After extra strength for police 2003/11/11 13:09:00 (permalink)
    I have a few questions about the routine pikeking posted:
    quote:

    Bench ME
    Bench press - work up to a max triple



    As i understand bench max effort, from sites ive just been looking at, this means working up in weight, down in reps, to an attempt at ideally a new personal best.
    Do you mean i should do this AND then work up to a max triple??

    or is 'bench ME' a title for the day, and instead of going for a 1rm, you suggest i attempt a 3 rm?

    if the latter is the case, for the 'Squat ME' day, there isnt actually any squatting going on!

    im confused!

    L.
    #12
    chaos31
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    RE: After extra strength for police 2003/11/12 11:13:21 (permalink)
    He means hes doing on that day, Bench Max Effort. He just changed the way to his personal liking. He decided reps of 3 at the end was more beneficial then working up to a single rep max. I personally think working up to 1 rep max is better for me. Then again I like to do heavy sets of 5/3 after dynamic day on individual bench/squat. As reguarding doing chinups, you can do weighed hanging chinups. Hits the delts very hard. Personally again I do these with 3 sets of 5 then finish with a set or 2 or 3 of pulldowns.

    Anyways if you are worried about the police acadmey and scoring high on your MT test. Dosent it just test you on the number of situps/pushups in 2 minutes along with 2 mile run?
    #13
    TheMasterPlan
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    RE: After extra strength for police 2003/11/17 23:06:14 (permalink)
    But in that case, if Bench max effort is the title of the day, then Squat max effort is presumably a title as well, and theres no actual squatting involved!

    it might be a mix-up i guess. If Pikeking's around, please explain mate

    When i get back to training, i'll design a routine, based loosely on the westside ideas ive picked up, and i'll post it for people to critique.
    L.
    #14
    PikeKing
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    RE: After extra strength for police 2003/11/19 21:37:08 (permalink)

    I'm around still.

    The Squat day is really a lowerbody day, I actually dont do any squats at all coz I dont have a rack, I use various deadlifts as my ME for the lower body. The choice of exercises will depend on what you are trying to bring up.Heavy Squats and deadlifts are predominantly posterior chain thats why so much hamstring work is done. I occaisonally use barbell hacksquats as ME, dont really like them though.

    Does that clear things up a bit?
    #15
    TheMasterPlan
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    RE: After extra strength for police 2003/11/20 15:24:18 (permalink)
    It does, thanks.
    L.
    #16
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