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Pikeys Uber Routine

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PikeKing
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2004/03/10 21:41:36 (permalink)
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Pikeys Uber Routine


As some of you may know I'm currently getting over a back injury so my training is just upper body at the moment and pretty limited at that.

I've been trying to think of a good routine to use once I am back to full on training. This is not what I'll do when I'm just starting to train legs again, I'll start this probably 6 weeks after I'm back to full body training.

The main goal is to add mass, especially to areas I've lost from during recovery time. Mainly traps and legs.

Each cycle will last more than a week, probably. There are 4 training days.

Day 1 - Hip Dominant Legs

Stiff Leg Deadlifts 4x6
Glute Ham Raises 3x5
Full Contact Twist 3x6
Planks 2xMax Time

Day 2 - Horizontal Push/Pull

Dips 4x6
T-Bar Rows, wave load 5, 4, 3, 5, 4, 3
Close Grip Bench 4x6

Day 3 - Quad Dominant Legs

Front Squats 4x6
Walking Lunges 3x8
Farmers Walk 2 sets

Day 4 - Vertical Push/Pull

Push Press 4x6
Pullups 4x6
Snatch Pulls 3x3

(not sure about the order of these)
#1

7 Replies Related Threads

    GoldenArrow
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    RE: Pikeys Uber Routine 2004/03/10 22:18:11 (permalink)
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    Looks good...not sure what full contact twist is though! Only suggestion I can give...
    quote:
    Originally posted by PikeKing

    Day 4 - Vertical Push/Pull

    Push Press 4x6
    Pullups 4x6
    Snatch Pulls 3x3

    (not sure about the order of these)



    Snatch Pulls first, then up to you but I'd do Push press then Pullups. Reasoning being get the one with the most technique (and most likely too injure if done wrongly) out of the way while fresh.
    #2
    CHTHONIC
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    RE: Pikeys Uber Routine 2004/03/10 22:56:48 (permalink)
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    quote:
    Originally posted by PikeKing

    Day 1 - Hip Dominant Legs

    Stiff Leg Deadlifts 4x6
    Glute Ham Raises 3x5
    Full Contact Twist 3x6
    Planks 2xMax Time



    This will probably sound stupid, but i've been doing Stiff Leg Deadlifts, but don't know what a "Glute Ham Raise" is, sounds very similiar, care to enlightment ignorant me? lol

    Thanks, Alex
    #3
    Robert
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    RE: Pikeys Uber Routine 2004/03/11 07:27:41 (permalink)
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    glue ham raise needs either a training partner or a special bench. you lie face down and have your lower legs secured, keeping your spine straight, raise up flexing at the knee+hip.
    rob

    also, PK, like it mate, but agree with GA, technique first mate, so snatch pulls, push press then pullups mate. what made you leave out DL's???
    rob
    #4
    veganlifter
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    RE: Pikeys Uber Routine 2004/03/11 08:39:37 (permalink)
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    yo pike, good routine! One q: how do you find things like t-bar rows with very low reps? I mean when going heavy there comes a fine line where more weight = worsening form, and thats a fine line to thread with 3 rep t-bar row sets IMO.

    I'd imagine that your grip has weakened as well from not doing deads for a long time. Farmers walks are brilliant for bringing the grip up to par but perhaps you could use some lock outs as well if grip is important to you?
    #5
    PikeKing
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    RE: Pikeys Uber Routine 2004/03/11 21:28:11 (permalink)
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    quote:
    Originally posted by Robert



    also, PK, like it mate, but agree with GA, technique first mate, so snatch pulls, push press then pullups mate. what made you leave out DL's???
    rob



    yeah i agree that technically the snatch pulls should be first, i have a dilema though. I want to prioritise over head work on that day thats why the push press is first, pullups are second as there is no way i could do them at the end of my workout. Technique on the snatch pull is not actually that bigger deal to be honest and they will be done more for speed. I'll probably drop the snatch pulls completely and do clean and push presses or do push presses first for 3 weeks and then swap with the snatch pull.

    I've left the deadlifts out because i just dont want to do them. They are important obviously but i believe i have all the DL angles covered.
    #6
    PikeKing
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    RE: Pikeys Uber Routine 2004/03/11 21:32:52 (permalink)
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    quote:
    Originally posted by veganlifter

    yo pike, good routine! One q: how do you find things like t-bar rows with very low reps? I mean when going heavy there comes a fine line where more weight = worsening form, and thats a fine line to thread with 3 rep t-bar row sets IMO.

    I'd imagine that your grip has weakened as well from not doing deads for a long time. Farmers walks are brilliant for bringing the grip up to par but perhaps you could use some lock outs as well if grip is important to you?



    you've a good point VL, I am my own worse critic when it comes to form, if i cant keep it spot on i stop the set. Also i rarely train to failure so i should be able to maintain form.

    My grip sucked when i was doing deadlifts! I doubt its got any worse.
    #7
    Dano
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    RE: Pikeys Uber Routine 2004/03/12 00:42:13 (permalink)
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    I like it

    I would just rotate SLDL with Goodmornings
    #8
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