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Changes and help needed

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Big-AL
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2004/01/31 10:13:49 (permalink)
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Changes and help needed

This is the last post on my Journal, i thought it would be a good idea to direct this at the routines forum however as it is a routine i am after. Thanks.

Considering my recent aggrivation of my hip problem I am undoubtedly going to have to take a break from deadlifting, maybe a long one.

Consequently i was thinking about changing my routine. Not only because of this injury but also becuase having spent a little time back in the gym now i realise i am developing some rather different and more specific goals.

My goals were simply to up the weights in those lifts i included in my routine: -

Day 1
Overhead squats - as a warm up
Back squats 3 singles or doubles
Weighted sit-ups 3x3

Day 2
Weighted chins 3x3
Weighted dips 3x3

Day 3
Deadlift 3 singles or doubles
Bent over rows 3x3

Day 4
Clean and press 3 singles
Overhead press 3x3 or close grip bench

However i think i would like to: -

1. train three seperate sessions,

2. Concentrate on hip strength and flexibility

3. concentrate on cleans rather than deadlifts

4. concentrate on overhead squats rather than back squats

5. also, somehow, incorporate box squats learn to back squat wide stance

6. incorporate good mornings

7. primarily focus on flexibility and core strength rather than static strength in squats and deads etc as before

8. ideally improve dips and chins, but this is not a necessity

9. greatly improve standing overhead

10. greatly improve ab strength

I think many of these goals can go hand in hand but how to do it?
Well that is where i am hoping for your help.

I believe i have been sacrificing more sensible goals such as flexibility and core strength in order to try and get my weights back up to where they were a few months back.

Please help sort me and my training out!

Thanks

AL
#1

12 Replies Related Threads

    ice_mach
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    RE: Changes and help needed 2004/01/31 11:21:23 (permalink)
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    instead of deadlifts why not replace them with cable deadlifts, pull throughs, hyperextensions?

    and overhead squats i would have thought might put pressure on ur lower back as well. could be wrong, but would do front squats instead.
    #2
    PikeKing
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    RE: Changes and help needed 2004/01/31 11:33:14 (permalink)
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    I'm just making a flying visit at the moment AL, I'll have a proper think about when I get back.

    Overhead Squats will put less loading on the lower back simply because the poundage you can use will be less.
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    Big-AL
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    RE: Changes and help needed 2004/01/31 11:46:26 (permalink)
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    Lol, yes MUCH less!
    So they would prbably be ideal, flexibilty, core, balance and the weight would be light as i recover and get heavier as i heal.

    AL
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    PikeKing
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    RE: Changes and help needed 2004/01/31 17:12:04 (permalink)
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    Right AL I'll give it a shot.

    How about something like this? I've tried to consider everything you mentioned that you'd like to work on.

    Day 1
    Low back, hip, leg stretching
    Overhead squats - aim for 3 sets of 6 ass to grass, dont increase the weight until you can perform these perfectly, i.e. no feet turning out, knees caving in etc...
    Good Mornings 3x6
    Single Leg Squat 3x10
    Plank 3x40-60 seconds

    Day 2
    Low back, hip, leg stretching
    Chins 3x3
    Dips 3x3
    Turkish Get Ups 3x3

    Day 3
    Low back, hip, leg stretching
    Power Clean from blocks 5x2
    Push Press/Push Jerk 3x3
    Deadlift walk 3x3


    No box squats in there, you could swap them with the OH Squats. As for flexibility, go to a yoga class, great way to check out women
    #5
    Big-AL
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    RE: Changes and help needed 2004/01/31 17:55:51 (permalink)
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    quote:
    Originally posted by PikeKing


    Right AL I'll give it a shot.

    How about something like this? I've tried to consider everything you mentioned that you'd like to work on.

    Day 1
    Low back, hip, leg stretching
    Overhead squats - aim for 3 sets of 6 ass to grass, dont increase the weight until you can perform these perfectly, i.e. no feet turning out, knees caving in etc...
    Good Mornings 3x6
    Single Leg Squat 3x10
    Plank 3x40-60 seconds

    Day 2
    Low back, hip, leg stretching
    Chins 3x3
    Dips 3x3
    Turkish Get Ups 3x3

    Day 3
    Low back, hip, leg stretching
    Power Clean from blocks 5x2
    Push Press/Push Jerk 3x3
    Deadlift walk 3x3


    No box squats in there, you could swap them with the OH Squats. As for flexibility, go to a yoga class, great way to check out women



    Thanks mate, i appreciate the effort

    I just have a couple of questions...

    What is a "Plank 3x40-60 seconds"?

    Deadlift walks, could you explain how this would be performed?

    I think i would want to do the cleans from the ground, what do you think?

    And Abs, they are a weak point as i hate doing them, i know they are involed in many of these things but should i perhaps not do some specific work?

    Many thanks

    AL
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    Big-AL
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    RE: Changes and help needed 2004/01/31 18:13:20 (permalink)
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    Johnny, what do you think of my situation?

    Do you think i am making the right move?

    Cheers

    AL
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    PikeKing
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    RE: Changes and help needed 2004/01/31 18:29:48 (permalink)
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    quote:


    Thanks mate, i appreciate the effort

    I just have a couple of questions...

    What is a "Plank 3x40-60 seconds"?

    Deadlift walks, could you explain how this would be performed?

    I think i would want to do the cleans from the ground, what do you think?

    And Abs, they are a weak point as i hate doing them, i know they are involed in many of these things but should i perhaps not do some specific work?

    Many thanks

    AL



    A plank is a static abdominal exercise. Pretty simple, get yourself into a press up position, either on your hands or you can rest your elbows/forearms on the floor, keep your back straight/in neutral and thats it! Hold that position for the desired time. Great abdominal exercise if you've not done them before. You can play around doing them on on leg, with your arms or/and legs on a swiss ball(s).

    A deadlift walk is pretty much exactly as it sounds. Load up a barbell about 3 foot in front of a rack with about 60-70% of your deadlift max. Pick it up and keeping your core tight walk forward and place the bar on J-hooks on the outside of the rack at about knee level, release all tension, pick it up again walk backwards to where you started and put the bar down. Thats one rep. Obviously make sure you practice good deadlift technique.

    Yeah you can do the cleans from the floor, that from blocks thing is just a personal preference.

    As for abs they do get a fair bit of work from a lot of the exercises as you say. The planks and turkish get ups train them quite hard. Personally I am not a fan of situp/crunch type exercises. You could also have a go at Hanging Pikes, Side Deadlifts and Side Loaded Squats (basically load an oly bar on one side and squat it). Also you could try the inching worm, stand up, bend/lean forward until you have your hands on the floor and arse in the air, it doesnt matter how far away from your feet your hands are. From that position slowly walk your hands forwards as far as you can, at the end position you should be pretty stetched out and you'll be using your abs to stop from crashing to the ground, reverse the movement and repeat.
    #8
    Big-AL
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    RE: Changes and help needed 2004/01/31 18:37:12 (permalink)
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    Some interesting stuff there, thanks.

    Have you ever tried one handed farmer's walk btw?

    I like your routine, i really do, i can see it's merits and i think i want to give it a go. I am not sure how well i will do at the 6 rep stuff, i have not done much more than 3 reps on anything for quite some time now, but then it hasn't got me anywhere except injured so what do i know!

    I will have alot to learn and alot to practice but i think i will start that as soon as it practical, depending on what the specialist says about my injury.

    Many thanks

    AL
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    PikeKing
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    RE: Changes and help needed 2004/01/31 18:44:16 (permalink)
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    I think doing higher reps will do you good mate. A different form of stress, plus coming back from an injury lower reps should be avoided in my opinion.

    I've not specifically tried the one handed farmers walk, done it a bit carrying dumbbells around my gym though.
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    Big-AL
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    RE: Changes and help needed 2004/01/31 18:46:33 (permalink)
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    Well i got that wrong then, i came off my last layoff planning to do many more singles (sub-maximal) when formerly i had been doing mainly triples...

    AL
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    Big-AL
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    RE: Changes and help needed 2004/01/31 18:57:55 (permalink)
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    Johnny, you are telling me what someone needed to tell me and what, to be honest, i know to be true.
    Even when i was lifting again i knew i should lift light, and i did, temporarily. But then it felt so easy, so i put a bit more on and then a bit more and before i knew where i was the weights were heavier than they should have been.
    Basically I am ready to do what i am told as up till now my judgement has been flawed and i have not been able to contain my enthusiasm to get back to lifting heavy and low reps.
    As for the severity of my problem, well i will have to wait and see what the specialist says, then i can make further decisions, i suppose i am effectively in limbo until then.
    Thanks
    AL
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    Big-AL
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    RE: Changes and help needed 2004/02/02 20:22:14 (permalink)
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    The specialist says that i have inflexible lower vertebrae and one very flexible vertebrae, consequently this one vertebrae is taking more than it's share of stress, the load should be shared between it and the other less flexible ones, as this is not happening and this one is getting so much stress it is pressing on the superior gluteal nerve which is causing the pain.
    My pelvis is also tilted due to my shorter leg, he is manipulating both my spine and my pelvis to sort this out.
    I may also have to look at my deadlift form as i may be aggrivating the condition more than i need to.

    AL
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