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Routine Critique

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1ManRiot
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2011/03/18 15:49:31 (permalink)

Routine Critique

Just toying with some new ideas and contemplating a different approach for a few weeks.

The idea of this routine is to combine regular hypertrophy training with athletic conditioning (aimed at ice hockey as that is my sport but open to any/most).
 
This is designed to be done weekly with each session lasting 30 mins.  First draft.  Thoughts please!
 
Session 1
Powercleans & Jerks 5x5
Sumo Squats 4x8
10 minute complex circuit (or sprints)
 
Session 2
Back squats 3x8
Bench press 3x8
Rows 3x8
10 minute complex circuit (or sprints)

Session 3
Push Press 3x8
Deadlifts 8, 6, 4, 2
Jump squats 3x8
10 minute complex circuit (or sprints)
 
Session 4
Chins 3x10
Dips 3x10
Lunges 3x10
10 minute complex circuit (or sprints)
 
post edited by 1ManRiot - 2011/03/21 08:59:50

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    1ManRiot
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    Re:Routine Critique 2011/03/18 15:53:16 (permalink)
    On reflection, the anaerobic conditioning up there might be a little too frequent.

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    Knighty
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    Re:Routine Critique 2011/03/18 16:32:47 (permalink)
    I like it but personally I'd have some lower rep upper body pulling work, people seem to neglect this but I've found it's helped a feck load with my upper strength (obviously while keeping form tight)
    post edited by Knighty - 2011/03/18 16:34:58

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    kaldog
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    Re:Routine Critique 2011/03/18 19:23:34 (permalink)
    instead of 10 minute circuits why not include some longer cardio pwo? with such short sessions especially i dont see why this wouldnt be a decent option

    Current goals: get back in the game
     
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    1ManRiot
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    Re:Routine Critique 2011/03/19 00:03:52 (permalink)
    Chins and rows are in there Knighty, what you saying brah?

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    Knighty
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    Re:Routine Critique 2011/03/19 16:33:40 (permalink)
    How's about some low rep weighted pull ups? Or some low rep rows?

    The lowest you have from what I can see is 8 reps brah!

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    1ManRiot
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    Re:Routine Critique 2011/03/20 16:35:09 (permalink)
    Arrrh with you now, ok low rep, 5x5 sort of approach?  Guess I can do that!

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    1ManRiot
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    Re:Routine Critique 2011/03/20 16:36:42 (permalink)
    kaldog
    instead of 10 minute circuits why not include some longer cardio pwo? with such short sessions especially i dont see why this wouldnt be a decent option


    The idea was to work bare hard for the 30 mins, really high intensity and exhertion with a goal of hypertrophy, strength and anaerobic performance.
     
    Might drop a couple of the circuits and do a dedicated day of mixed cardio though.

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    1ManRiot
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    Re:Routine Critique 2011/03/21 09:40:50 (permalink)
    Revised and given a cyclical structure: 
     

    Weeks 1-3 [Strength, hypertrophy & conditioning]

    Session 1
    Powercleans & Jerks                                                                           5 x 5
    Sumo Squats                                                                                         4 x 8
    Farmers walks                                                                                     3x failure
    10 minute complex conditioning circuit 
     
    Session 2
    Back squats                                                                                          5 x 5
    Bench press                                                                                          3 x 8
    Rows                                                                                                      5 x 5
    10 minute complex conditioning circuit 
     
    Session 3
    Push Press                                                                                            3 x 8
    Deadlifts                                                                                               10, 8, 6, 4, 2
    Decline Leg Press                                                                                 3 x 8
    10 minute complex conditioning circuit 
     
    Session 4
    Weighted Chins                                                                                   4 x 8
    Weighted Dips                                                                                     3 x 10
    BB Lunges                                                                                              3 x 8
    10 minute complex conditioning circuit 
     
    Session 5 [bonus/optional day]
    Skull Crushers                                                                                      3 x 6-8
    Triceps Pushdowns                                                                             3 x 6-8
    Overhead Dumbbell Extension                                                         3 x 10
    EZ Curls                                                                                                 3 x 6-8
    Alternate Dumbbell Hammer Curl                                                    3 x 6-8
    Concentration Curl                                                                             3 x 10
    [http://articles.muscletal.../article-big-arms.aspx] 
     
    Week 4 [Overload]
    Session 1
    Push-press max                                                                                   Approx 10 working sets up to 1RM 

    Session 2
    Squats max                                                                                           Approx 10 working sets up to 1RM 
     
    Session 3
    Bench press max                                                                                 Approx 10 working sets up to 1RM 
     
    Session 4
    Rows [cable or barbell] max                                                             Approx 10 working sets up to 1RM 
     
    Week 5 [Unload]
    Session 1
    10 minute complex conditioning circuit 
     
    Session 2
    10 minute complex conditioning circuit 
     
    Session 3
    10 minute complex conditioning circuit 
     
    Session 4
    10 minute complex conditioning circuit

    
    post edited by 1ManRiot - 2011/03/21 09:45:36

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    ALHADO
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    Re:Routine Critique 2011/03/21 10:11:47 (permalink)
    1ManRiot

     
    Session 5 [bonus/optional day]
    Skull Crushers                                                                                      3 x 6-8
    Triceps Pushdowns                                                                             3 x 6-8
    Overhead Dumbbell Extension                                                         3 x 10
    EZ Curls                                                                                                 3 x 6-8
    Alternate Dumbbell Hammer Curl                                                    3 x 6-8
    Concentration Curl                                                                             3 x 10
    [http://articles.muscletal.../article-big-arms.aspx] 
     


    Hows this playing out? any noticeable results yet?
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    1ManRiot
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    Re:Routine Critique 2011/03/21 11:35:37 (permalink)
    Too early to say tbh, and due to time constraints and a sore wrist my main workouts have taken precedence. 
     
    Having a 4-5 week mass phase post-SUC so will see how I get on with it then brah.

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