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Routine for home training around compounds

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Viper_01
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2005/07/23 20:12:03 (permalink)

Routine for home training around compounds

Guys I've just built myself a home gym which encoporates bench and powerrack with chin and dip bars and I will be training every third day with compound exercises - was hoping for a little help as I am currently doing this in the gym.

Day 1
4 x 8 -10 Deadlifts
4 x 8 -10 assisted Chin ups
4 x 8 -10 Flat Bench

Day 2
4 x 8 -10 squatts
4 x 8 -10 Bent Over Rows
4 x 8 -10 Seated Military press

My problem is that I can push more than I pull which is leading to shoulder injuries so How else can I focus more on my back and secondly how can I improve my chin ups as I can no longer do assisted ones as I am training at home and I can barely squeeze out 1 full rep unassisted? Also I can get no where near a full rep with wide grip pull ups and I need to increse these as well.

Cheers for any help guys
#1

5 Replies Related Threads

    ice_mach
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    RE: Routine for home training around compounds 2005/07/23 22:21:25 (permalink)
    nice routine!
    #2
    MonkFinger
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    RE: Routine for home training around compounds 2005/07/23 22:48:54 (permalink)
    first off, move your back exercise to the start of your routine - i.e. do them when you're 'freshest'. second (brace yourself) don't keep adding weight on bench press until your back has caught up a bit.

    can you get a lat pulldown attachment for your rack? you could use that until you are lifting your bodyweight, then do chins.

    or, try resting your feet on the bench, and using the bar in the rack (on the j-hook things) to pull yourself upwards, kind of like an upside down press up. easier than chins as some weight is taken by your feet.

    like the routine, by the way, short and sweet
    #3
    kinkymisspinky
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    RE: Routine for home training around compounds 2005/07/24 03:29:13 (permalink)
    Synaptic facilitation chins really helped with my chinning. It would suit you as you have a home gym... Drop chins from your routine and, instead, do chins throughout the day, maybe 6-8 singles. Just keep doing it and you'll soon see an improvement in your chinning. Make sure you use full ROM. Heavy bent rowing should also help. Also, look at your bench technique to see how its affecting your shoulders and do some RC work.
    #4
    skinnyjoe
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    RE: Routine for home training around compounds 2005/07/24 18:31:11 (permalink)
    Set the lift offs in the rack about chest height. Put the bench on about 20-30 degree incline. Put the bar across the lift offs. Hold bar with preferred chinning grip and put your legs on the bench. Cross your legs over to take them put of the movement and chin away. Your waist should stay slightly below your feet even at the top of the chin so if you add weight on your lap it wont slip off. I find these considerably easier than normal chins.
    #5
    Viper_01
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    RE: Routine for home training around compounds 2005/07/25 20:47:51 (permalink)
    cheers guys thats a great help - as far as the technique on my bench I have found that If I use a narrower grip it does not hurt my shoulder as much so this may have been the problem.
    #6
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