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Scourge's Routine for next year - Please critique.

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Scourge_of_God
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2003/12/18 18:29:59 (permalink)

Scourge's Routine for next year - Please critique.

I've had a few requests for my journal so here it is - I won't be starting it properly until the New Year (5th Jan. to be precise), but here are the ideas that I'm working on (as yet to be finalised). Please critique.

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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 18:31:09 (permalink)
    Routine... (MK IV)

    Two day split. I will probably be told it looks like a bastardised Westside routine. Lifting sessions will either be designated max. effort (ME) or speed/power (SP) days. On ME days, one lift will be trained with 3 progressive singles, ideally to (failure -1) in addition to some warm-up sets to get me there. On SP days, a number of lifts will be done with the focus on speed i.e. low reps, high sets, low weight, trying to accelerate the bar as fast as possible. On both days, all other exercises will be performed with 3-6 reps, 4-8 sets, 60-90% of my target 1RM (for the big 3 lifts) or as an absolute weight (in kg).

    Session 1: Squat/deadlift ME1
    Back squat (ME)
    Box deadlift
    Kneeling squats
    Glute-ham raise (or ham curls if I can't find a training partner)
    Goodmornings

    Session 2: Bench ME1
    Bench (ME) (regular/block/bottom-position?)
    Ultra-wide bench
    Bent-over rows
    Chin-ups
    Abs

    Session 3: Squat/deadlift ME2
    Deadlift (ME)
    Front squat
    Power clean (SP singles)
    Calf raises
    Goodmornings

    Session 4: Bench ME2
    Bench (Regular/block/bottom-position?)
    Incline press (ME)
    Bent-over rows
    Chin-ups
    Abs

    Session 5: Squat/deadlift ME3
    Box squat
    Goodmornings (ME)
    Kneeling squat
    Rack pulls
    Glute-Ham raises

    Session 6: Bench ME3
    Shoulder press (ME)
    One-handed barbell see-saw press
    Bent-over rows
    Chin-ups
    Abs

    Session 7: Squat/deadlift SP1
    Box squat (SP)
    Power cleans (SP singles)
    One-handed barbell snatch (SP singles)

    Session 8: Bench SP1
    Bottom-position bench (SP)
    Block press
    One-handed barbell bicep curl

    Repeat...

    I am hoping that this will be my last modification... Anyone else got any suggestions?
    #2
    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 18:35:39 (permalink)
    Diet...

    Not sure yet - I want to keep my weight constant but increase my lifts. I currently weigh in at around 74kg. Unfortunately, I still have some pretensions about powerlifting competitively and if my weight goes above 75kg, I drop into another weight category and it all gets that much more difficult. I'll be eating every 2-3 hours, 6-8 meals a day, but I'm not too sure what my calorie intake should be. Thoughts?
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    JimRat
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 18:43:47 (permalink)
    Good stuff SOG, ive always been baffled by Westside and pseudo-Westside routines! Looks like a fair amount of volume, but if you say its worked well for you than i cant argue against that- your diet will be imperative as you said.

    As for the leg extensions, why not just omit them as you already have Z-squat+DL+leg press in there? Im sure other members will come up with some alternatives.

    One handed DLs are useful for grip, as long as you have some experience in that dept. I believe Arthur Saxon or some other old skool grip dude had a one handed DL of 700 pounds! Freaky...

    Good luck, Jimbo
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 18:59:10 (permalink)
    Supplements...

    I've been looking at loadsa different supplements and apparently none of them are worth the money, or the paper its written on, so I'm gonna keep my supplementation simple. This is what I've got so far (daily):

    200g whey (in water)
    5g creatine
    10g glutamine
    BCAA's
    ca. 3000mg Vitamin C
    ca. 2500mg Vitamin E
    Vitamin B complex
    H&B Multivitamin
    I might add zinc to that at some point...
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 19:11:13 (permalink)
    Aims...

    My previous maxes are 200kg on the squat, 120kg bench, 220kg deadlift, but I haven't maxed since I did those in March. I'm coming back from a 5 month lay off so I'm not sure what I'm moving at the moment - My guess would be around 210kg squat, 125kg bench, 220kg deadlift at 74kg. I reckon I should be aiming for around 220kg squat, 130kg bench, 230kg deadlift before the end of March. I'll probably end up revising these though...
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 21:37:38 (permalink)
    funny - i imagined you to be huge, like 17st or something, but you're only slightly bigger than i am.
    why not omit the extensions altogether? you're squatting, deadlifting and leg pressing already.
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/18 23:34:37 (permalink)
    quote:
    Originally posted by kinkymisspinky

    funny - i imagined you to be huge, like 17st or something, but you're only slightly bigger than i am.


    Hehe... The trick for powerlifting is lifting as much as possible, weighing as little as possible. If I weighted 17 stone and my lifts were the same as they are now, I would be in a lot of trouble.
    quote:

    why not omit the extensions altogether? you're squatting, deadlifting and leg pressing already.


    Because if I want a volume routine, I need variety so I don't overtrain. Also, I don't have many exercises that hit the quads. All else failing, I might drop them though.
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/19 20:59:25 (permalink)
    oohh. gives me hope. if you can dead over 200kg i don't see why i can't.
    sissy squats work mainly quad, don't they??
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 00:04:30 (permalink)
    There's no reason you can't dead +200kg plus. However, there are a number of reasons why you can't do it too soon.

    Sissy squats? You mean leg press? Yeah, they do quads... I might just drop the leg extension in favour of some more lunges.
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 00:19:15 (permalink)
    hard to explain sissy squats properly as i don't do them myself. hold onto something, go up on your toes, bend knees so that body is at an angle (think its between 30-45), come up again. i'm sure you can find a pic of it somewhere. think its supposed to work quad, esp the bottom part of it.
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    GoldenArrow
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 10:36:02 (permalink)
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 17:43:48 (permalink)
    Thanks Kinky/Golden Arrow... Might have a go at them - Do you know if it's possible (well, obviously its possible, but practical?) to do them without holding onto something?
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 21:46:12 (permalink)
    seen pics in several books and the model is always holding onto something with one hand and perhaps holding a weight plate in the other against chest like above. maybe you could try holding something at first then just touching it with your fingertips before moving away completely? it looks quite difficult without holding. do you know how to limbo?

    you coming tomorrow?
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 21:52:46 (permalink)
    quote:
    Originally posted by kinkymisspinky

    seen pics in several books and the model is always holding onto something with one hand and perhaps holding a weight plate in the other against chest like above. maybe you could try holding something at first then just touching it with your fingertips before moving away completely? it looks quite difficult without holding. do you know how to limbo?


    I suppose it could be done - It sounds pretty crazy, so I'll give it a try. I'm just thinking of holding a barbell across the front of my shoulders like a front squat. Can I limbo? Not a chance...
    quote:

    you coming tomorrow?


    Yup. Just need to make sure I haul ass out of bed early enough. You still on or are you wimping out because of some back injury?
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 22:39:00 (permalink)
    i just tried doing sissy squat w/o holding on. its very possible, wasn't as hard as i thought it would be. can't be certain my body was 100% straight on every rep though. i had my arms crossed over body as if holding barbell like in front squat but don't think it would be a good idea to use bar until you're sure you can do it safely.

    early?? you call having to get to archway at 2pm early?? i'm usually up by 6.30 for school!

    back not exactly hurting, just twingeing. yeah, i'm up for it but will have to wait to see if i'm up for going all out.
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    Scourge_of_God
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    RE: Scourge's Routine for next year - Please critique. 2003/12/20 23:03:28 (permalink)
    quote:
    Originally posted by kinkymisspinky

    i just tried doing sissy squat w/o holding on. its very possible, wasn't as hard as i thought it would be. can't be certain my body was 100% straight on every rep though. i had my arms crossed over body as if holding barbell like in front squat but don't think it would be a good idea to use bar until you're sure you can do it safely.


    The squat rack has a pair of parallel bars on it to catch the barbell if you can't make a squat, so I'll be alright - If I fail the rep, the bar's not gonna squash me.
    quote:

    early?? you call having to get to archway at 2pm early?? i'm usually up by 6.30 for school!


    Hell yeah... I crawled out of bed at 16:00 today.
    quote:

    back not exactly hurting, just twingeing. yeah, i'm up for it but will have to wait to see if i'm up for going all out.


    Fair enough - It might be nothing but you'll probably want to take it easy just to make sure.
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/21 00:38:24 (permalink)
    the parallel bars... yep, i know them... they've saved my life a few times! still, try it with bodyweight first.

    wish i had the luxury. 6.30 is a bitch, i'm so not a morning person! if you give me your number i can give you a wake up call.

    i'll come manned with sprays etc so hopefully i'll be okay. looking for tips more than anything really.
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    kinkymisspinky
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    RE: Scourge's Routine for next year - Please critique. 2003/12/21 09:31:28 (permalink)
    "the chief advantage of sissy squats is to get almost 100% isolation on the quads. Proponents of this method claim that they're far more effective than leg extensions in providing a proper balance of isolation and intensity to the quads, although not as well as do high bar squats. Since little stress is placed on other muscles, its an excellent alternative to regular squats during times of back injury or other problems keeping you from squatting normally."
    Hatfield, F. (1989) Power: A Scientific Approach, Contemporary Books

    Hatfield also says hack squats done with bar can provide great quad isolation depending on knee/hip angles though he doesn't go on to specify which angles.
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    Knighty
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    RE: Scourge's Routine for next year - Please critique. 2003/12/21 10:41:56 (permalink)
    quote:
    Originally posted by kinkymisspinky

    "the chief advantage of sissy squats is to get almost 100% isolation on the quads



    I wouldn't call that an advantage though
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