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New routine - please comment

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JF
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2003/11/14 03:49:51 (permalink)
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New routine - please comment

After going for 4 weeks with a Bench, Squat and Deadlift only routine, I have identified my weak points and continuing this routine is pointless since I'm not effectively targeting my weak points, wich are:
Triceps for Bench
Erector and Abs for Squat and Deads

My goals are:
Increase Strength in weak points
Get the correct form on Squat (wide stance)
Continue to add poundages on the three lifts

Day 1 (Friday)
ME Squat Deadlift
Exercise 1: Box Squats for 8 sets of 2 (below parallel to insure good depth)
Exercise 2: Arch back wide stance GM 3x5
Exercise 3: Side Bends 3x5 Each Sides
Exercise 4: Hyperextensions 3x5

Day 2 (Sunday)
ME Bench
Exercise 1: Close Grip Bench for triples and then singles
Exercise 2: Weighted Dips (rep range?)
Exercise 3: Strict O Press (rep range?)

Day 3 (Wenesday)
Speed Day
Exercise 1: Speed Box Squats for 8 sets of 2
Exercise 2: Speed Deads on box for singles with very short rest periods
Exercise 3: Speed Bench 8x3
Exercise 4: Side Bends 3x5 Each sides

ME Exercise will be rotated every 3-4 weeks and include Full Deads, Some kind of GM (Bent-over) and Box Squats of different heights (for Deads and Squats ME) plus Flat, Decline, Incline, Board Presses (for Bench ME).

PS: I do not have time for a four day routine, plus my recuperative abilities aren't really good. I'll try this 3 day stuff and if necessary, I'll switch to 4 day (speed DS and BE).
#1

4 Replies Related Threads

    Dano
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    RE: New routine - please comment 2003/11/14 03:57:04 (permalink)
    Doesnt look too bad. Swap one of the side bends to weighted situps. The close grip benches will help your tricep strength very much.

    Day 1 (Friday)
    ME Squat Deadlift
    Exercise 1: Box Squats for 8 sets of 2 (below parallel to insure good depth)
    Exercise 2: Arch back wide stance GM 3x5
    Exercise 3: Side Bends 3x5 Each Sides
    Exercise 4: Hyperextensions 3x5

    Day 2 (Sunday)
    ME Bench
    Exercise 1: Close Grip Bench for triples and then singles
    Exercise 2: Weighted Dips 3x5
    Exercise 3: Strict O Press 3x5

    Day 3 (Wenesday)
    Speed Day
    Exercise 1: Speed Box Squats for 8 sets of 2
    Exercise 2: Speed Deads on box for singles with very short rest periods
    Exercise 3: Speed Bench 8x3
    Exercise 4: Weighted Situps


    Be sure to keep us updated on your progress. Will you keep this in your journal?????
    #2
    JF
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    RE: New routine - please comment 2003/11/14 06:22:33 (permalink)
    Sure, I will keep updating my journal. After a week off from training (well almost), I'm feeling refreshed and ready to hit the gym again to train hard. The routine I was using is certainly good, but I can't see me doing it for more than 4 weeks straight, my joints were strarting to ache and the CNS had a hard time compensating. Plus, I'll have plenty of practice on the squats and I'll be sure to get the form right.

    Thanks for the suggestions by the way, are leg raises any good to swap for situps once in a awhile? Also, if you are familiar with Westside training, should I also be doing GM on Speed day? I was thinking about dropping the speed deads and swapping them for some kind of GM that would benefit my DL. I'll also try to learn some basic Olympic moves (Power and Hang Clean) to incorporate once in a while for more speed.
    #3
    PikeKing
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    RE: New routine - please comment 2003/11/14 10:05:14 (permalink)
    You can use the 4 day approach using one day on one day off, I've got a few of my clients using that.
    #4
    JF
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    RE: New routine - please comment 2003/11/14 17:42:40 (permalink)
    Good idea, I'll see if the 3 day routine works (and if it does, fine) if not, I'm going to try what you suggested.
    #5
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