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My comeback routine

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Big-AL
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2003/12/22 19:53:58 (permalink)

My comeback routine

Well i have posted this in my progress journal but i thought it might be useful to have you lot pull it apart should you feel so inclined, so here it is: -

I'll be starting it in a couple of weeks.

My routine will roughly be this: -

Day 1
Back squats 3x3
Overhead squats - just to learn them
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

There will be warm up sets, only work sets are listed above.

Grip work is done as and when i feel like it.

GPP and general cardio stuff is adequately covered by work - believe me!

Cheers

AL
#1

13 Replies Related Threads

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    suggy3001
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    RE: My comeback routine 2003/12/22 21:56:57 (permalink)
    is this still aimed at strongman al? or Pl or just functional strength?

    first impressions;

    drop bent over rows, move dips to squat day, move chins to DL day, maybe some GH raises on DL day, drop the press from clean and press.

    what ya reckon?
    #2
    Big-AL
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    RE: My comeback routine 2003/12/23 07:16:49 (permalink)
    quote:
    Originally posted by suggy3001

    is this still aimed at strongman al? or Pl or just functional strength?

    first impressions;

    drop bent over rows, move dips to squat day, move chins to DL day, maybe some GH raises on DL day, drop the press from clean and press.

    what ya reckon?


    hello suggy

    i am aiming at neither directly, my goals are becoming more personal ones, i would like to compete in strongman again next year, but i am not too bothered if i don't. Primarily my goals are simply as stated in my journal (i'll copy and paste this here) - to get better at this selection of my favourite things

    Your suggestions are reasonable ones and i believe i can see where you are coming from but i don't want to drop bent over rows because i was just starting to get good at them, which keeps me interested.

    I could try dips on squat day however i don't think i would be capable afterward[xx(]

    I may need to pay attention to my hams but seeing as i pretty much sldl all my deadlifts they are pretty good, but it is a fair point.

    Now the presses after clean and press are a personal preference, i just seem to need a bit extra for the shoulders.

    Thanks for your comments mate, any other opinions on what i have said or what suggy just said would be appreciated, it is all very useful!

    Cheers

    AL
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    Big-AL
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    RE: My comeback routine 2003/12/23 07:24:39 (permalink)
    My goals within the next 12 months are these: -

    Deadlift 300kg - previous best 245kg
    Squat 250kg - previous best 210kg
    Overhead press 140kg - previous best 110kg
    Dip + 80kg - previous best 3x3 + 40kg
    Chin + 40kg - previous best 3x3 + 10kg
    Overhead squat 100kg - previous best 50kg
    Row 170kg - previous best 3x3 @ 130kg
    Stay under 240 lbs (109kg) and stay natural!

    These might seem optimistic but i want to aim high!
    #4
    suggy3001
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    RE: My comeback routine 2003/12/23 10:05:25 (permalink)
    so you are taking none of my suggestions on then? fine, just fine [:p]

    well seems like you got your routine then.
    final suggestions - reduce you clean to a hang clean to reduce volume on your legs
    maybe make the OH press a push press. up to you. hope some of it helps
    #5
    Scourge_of_God
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    RE: My comeback routine 2003/12/23 11:03:17 (permalink)
    Just a thought - If you are looking at competing in strongman competitions, don't you want to be training specific to strongman events?
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    Big-AL
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    RE: My comeback routine 2003/12/23 19:08:01 (permalink)
    quote:
    Originally posted by suggy3001

    so you are taking none of my suggestions on then? fine, just fine [:p]

    well seems like you got your routine then.
    final suggestions - reduce you clean to a hang clean to reduce volume on your legs
    maybe make the OH press a push press. up to you. hope some of it helps


    Well i am not changing the routine immediately, i want ot get as many opinions as possible first, and your suggestions helped me think more clearly about what i was doing.

    The hang clean idea is a fair one, i may well try that if the legs feel a bit heavy.

    As for the press, well i usually do turm it into a push press when it gets too heavy to press!

    Cheers

    AL
    #7
    Big-AL
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    RE: My comeback routine 2003/12/23 19:11:54 (permalink)
    quote:
    Originally posted by Scourge_of_God

    Just a thought - If you are looking at competing in strongman competitions, don't you want to be training specific to strongman events?

    As i said strongman competitions are just something i do on the side, my primary goals are as above.

    I used to do regular event training but i couldn't balance it with my gym work, so i made the choice to cut down event training and spend the majority of my training time in the gym - i prefer this. However i do still lift odd objects whenever i feel inclined. Also my strongman mentor moved up north

    Cheers

    AL
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    Scourge_of_God
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    RE: My comeback routine 2003/12/23 19:49:18 (permalink)
    OK then... My only other piece of advice is to make sure you can make the progress you want on that kind of volume - I know different people respond to exercise differently, but it really doesn't look like you have very much work there. Make sure you're not being too easy on yourself.
    #9
    Big-AL
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    RE: My comeback routine 2003/12/24 06:48:26 (permalink)
    I often think volume is an excuse people use for a lack of intensity, i am not aiming that specifically at anyone. Short intense workouts are effective for strength, they are not the only approach that is effective for strength but they do work.
    I believe that if anyone suspected the above routine may be easy then i would also suspect that they are lacking in training intensity. 3x3 squats with an appropriate weight should be crushing hard work.

    AL
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    suggy3001
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    RE: My comeback routine 2003/12/24 09:44:29 (permalink)
    agree with al 100%

    its all about intensity
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    Scourge_of_God
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    RE: My comeback routine 2003/12/24 13:26:12 (permalink)
    quote:
    Originally posted by Big-AL

    I often think volume is an excuse people use for a lack of intensity, i am not aiming that specifically at anyone. Short intense workouts are effective for strength, they are not the only approach that is effective for strength but they do work.
    I believe that if anyone suspected the above routine may be easy then i would also suspect that they are lacking in training intensity. 3x3 squats with an appropriate weight should be crushing hard work.


    Well... It depends on a number of other factors. However, you didn't include any information on the %1RM you'll be using or the rest period you'll have in between each set, so I couldn't tell. My advice wasn't 'use more volume' but 'make sure you're not being too easy on yourself'. If you're sure you've got that sorted, your routine looks ready to go... Good luck.
    #12
    Dano
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    RE: My comeback routine 2003/12/24 20:43:59 (permalink)
    Good to see you back posting big al and most importantly good to see you back training again!

    Good luck with the routine......I like the way you set up your routines with the lower volume.

    The only thing that looks hard to me is Squat, Deadlift, and Cleans all in the same week. If your lower back + legs can handle all that in one week then good for you but it would certainly be too much for me. Im sure once you start the routine for a while you'll find changes that you want to make. All that matters is that your back to training.

    Good luck
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    Big-AL
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    RE: My comeback routine 2003/12/25 18:31:18 (permalink)
    Thanks Dano,

    This is fairly similar to stuff i have done in the past, main changes are rep ranges, from all 3x3 to including some singles and doubles. I think this will work for me.

    As for the Squats, deadlifts and cleans all in one week - this would be alot, for me, all in one week however my split is not based on a week. It is day 1-4 those days are taken as and when i want, usually i will do three gym sessions a week so one of these will spill over to the next week, so staggering the workload. It could be monday, wednesday, friday, monday for example.

    As you say i will learn how good this routine is once i have been doing it a while.

    Thanks for you input

    AL
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