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Routine ideas for starting back up

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Knighty
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2004/03/24 07:29:42 (permalink)
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Routine ideas for starting back up

I'm starting training again within the next week or 2 (Lightly to get form right and used to handling weights again), but I'm still stumped as to which approach I should take.

I'm not back squatting until I can OH squat ass to grass with perfect form (Cheers J5), so leg work will be pretty limited. I will be DLing however.

I'm not going to dive into anything fancy, so have thought about the following options:

1)An all over body routine done x2 a week which will look something like:

DLs
Bench(Moving onto dips)
Chins
OH press of some kind
Functional Core work + OH Squats

2)A basic Upper/Lower Split (Perhaps done on a 3 day split on an Upper-Lower-Upper, Lower-Upper-Upper type split:

Upper: OH press, Bench (Alternate order), Chins, Grip
Lower: DLs, OH Squats, Core Work

3)A 2 day split done when I feel recovered (So could be 2 days a week, or 3 days a week) based on:

A) Bench, OH Press (Alt order), Attempts at dips
B) DLs, Chins, OH Squats, Core Work

Thoughts?

#1

17 Replies Related Threads

    TheMasterPlan
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    RE: Routine ideas for starting back up 2004/03/24 07:53:35 (permalink)
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    If i were you id go for option 3. I dont think there's anything wrong with starting initially on a 2 day per week routine. Be better to start out that way then increase to 3 times a week later, than start with more sessions and run into problems. Like the routine btw, simple and decent, how every routine should be! good luck knighty!
    #2
    PikeKing
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    RE: Routine ideas for starting back up 2004/03/24 20:30:35 (permalink)
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    I reckon option 3 aswell smeagle, er i mean knighty.

    I'd do the OH squats before the deadlifts though.
    #3
    Knighty
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    RE: Routine ideas for starting back up 2004/03/24 20:35:23 (permalink)
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    Cool...[smeagle_voice] me no be skinny smeagle nooooooo mooooore...ooooh fatty poof you be [/smeagle_voice]
    #4
    PikeKing
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    RE: Routine ideas for starting back up 2004/03/24 20:36:37 (permalink)
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    quote:
    Originally posted by Knighty

    [smeagle_voice] ooooh fatty poof you be [/smeagle_voice]



    damn ya got me there
    #5
    Knighty
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    RE: Routine ideas for starting back up 2004/03/26 05:49:35 (permalink)
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    Actually - just had a brain storm...I think I'm going to need some quad work in there, such as front squats otherwise I'm going to pick up an imbalance between my hams and quads.

    Any ideas where I could put some in?
    #6
    PikeKing
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    RE: Routine ideas for starting back up 2004/03/26 09:06:57 (permalink)
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    Lunge
    #7
    Dildo69
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    RE: Routine ideas for starting back up 2004/03/26 12:39:11 (permalink)
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    Yeh lunge is a good idead. I like number 3 as well.
    #8
    Knighty
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    RE: Routine ideas for starting back up 2004/03/26 15:39:12 (permalink)
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    PK - I'm going to be cautious with any lunge movements until my hip flexor flexibility is 110%...any other suggestions?
    #9
    Dildo69
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    RE: Routine ideas for starting back up 2004/03/26 16:20:21 (permalink)
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    Bulgarian squat?

    Cleared up my hip flexor problem when no amount of stretching (p.n.f or static) would sort it. Not had any back niggles for ages, my new fav exercises :-)
    #10
    acooper
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    RE: Routine ideas for starting back up 2004/03/26 17:06:30 (permalink)
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    which ever routine you use i would suggest doing the OH squats first. The worst time to learn techique or improve range of motion is when you're fatigued.
    #11
    Knighty
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    RE: Routine ideas for starting back up 2004/03/26 18:31:58 (permalink)
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    I like the sound of bulgarian squats...i was thinking about these before.

    Now where shall I fit these suckers in...after DLs?? [:P]
    #12
    Dildo69
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    RE: Routine ideas for starting back up 2004/03/26 18:45:51 (permalink)
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    Yeh i always go for unilateral work right after my main compound.....

    You could always stick them in workout 1?
    #13
    PikeKing
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    RE: Routine ideas for starting back up 2004/03/26 18:54:55 (permalink)
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    er are you mad? the bulgarian squat would be worse for you if you are worried about hipflexors.

    Do a lunge but a just limit your depth, as long as your form is good it will help lengthen the muscles.
    #14
    Knighty
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    RE: Routine ideas for starting back up 2004/03/26 19:03:59 (permalink)
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    PK - Bulgarian squats with 1 leg on a bench? Surely that'll lengthen the muscle of the raised leg in a similar way that a lunge would the trailing leg?
    #15
    Dildo69
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    RE: Routine ideas for starting back up 2004/03/26 19:05:24 (permalink)
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    Honestly it sorted mine right out, dont need to go to heavy, ROM is more important. Its worked a treat.

    I had been doing all sorts of hip flexor stretches for months and they still bothered me, then about 3 weeks into them they really started to ease of. Feel like i got a new back! :-)

    But i know very little about injury rehabilitation so PK could be right, i dont want to advise badly and injure you! Just shareing what worked well for me.
    #16
    PikeKing
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    RE: Routine ideas for starting back up 2004/03/26 19:17:25 (permalink)
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    I would really recommend lunges over bulgarian squats to start with. What happens if you lose it on the BSquat? The BSquat will lengthen the muscles even more than the lunge, and that before you've even started, just getting in to position.
    #17
    Knighty
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    RE: Routine ideas for starting back up 2004/03/27 08:50:15 (permalink)
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    So something like:

    A)Bench, OH Press (Alt order), Attempts at dips
    B)OH Squats, DLs, Lunges, Chins


    + I'll be doing other stuff aswell such as swimming, pilates, boxing, etc. and stretching after exercise and whenever warm
    #18
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