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Sivvy1's Progress Journal (please comment)

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sivvy1
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2006/07/17 01:05:52 (permalink)
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Sivvy1's Progress Journal (please comment)

right well ive been training for a while, about 10 months with about 3 weeks off over christmas due to injury, and ive only in the past fortnight started to do cardio work aswell as my weight training. My weightlifting routine goes like this:

Day 1 (Traps + Lats + Biceps) SetsxReps

Deadlifts 6 x Pyramid
Dumbell Bent Over Row 4x 10
Widegrip Pulldown 4x 8
Underhand Pulldown 4x 8
Cable Pullover 4x 10
Shrug (Smith) 4x 10
Lateral Raises 4x 10
Barbell Curl 4x 10
Dumbell Alternating Curl 4x 10
Hammer Curl 4x 10
Reverse Grip Barbell Curl 4x 10

Day 2 (Chest + Triceps)


Flat Benchpress 6x Reverse Pyramid
Dumbell Incline Benchpress 4x 8
Decline Benchpress 4x 8
Dumbell Flys 4x 10
Close Grip Benchpress 4x 10
Tricep Pushdown 4x 10
Skullcrushers 4x 8

Day 3 (Legs + Abs)


Squats 6x Pyramid
45° Leg Press 4x 10
Leg extension 4x 10
Hamstring Curl 4x 10
Situps 3x Max

Day 4 (Shoulders + Arms)


Clean and Jerk 4x pyramid 8/6/5/4
Seated Military Press 4x 8
Shrugs (Smith) 4x 10
Lateral Raises 4x 10
Barbell Curl 4x 10
Tricep Pushdown 4x 10
Skullcrushers 4x 8



also 45 mins of cv

3 x a week

10 mins treadmill, at 12km/h (well im working up to running the whole way, only been doing this for a fortnight 12km/h for 10mins = 2km and todday my total distance in the time was 1.91km)

the rest of the time is made up by a combinatin of the x - trainer and the bike, sometimes the rower


so yea, at the moment im 104kg

bench 110kg

deadlift 140kg

squat 130 kg

clean and jerk 65 kg

my goals are to loose fat, and gain strength and explosive power for rugby

i play prop for an u18 side

as for my diet i am cutting down on carbohydrates, sugars and fats and eating more protien

i normaly eat 2 meals, breakfast when i wake up at 9 30 / 10 00 then to the at about 1 then have my tea at about 5

breakfast normally consist of 4/5 eggs sometimes whole sometimes 1/2 yolks rest egg whites, tin of beans

or 1 whole egg and 4 egg whites and half a cup of oats blended and made into a pancake with a bannana and sometimes some syrup

tea varies quite a bit as it is what im given at home lol

cheers for any advice
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 01:58:54 (permalink)
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    Aims

    By 17th Birthday (31st August)

    Bodyweight sub 100kg

    Bench 120kg

    Squat 130 x 4 (dont like doing 1 rep max on squats, still getting used to them)

    Deadlift 150 kg

    Clean and Jerk 75 kg

    and to be able to run 3km at 12 km/h pace so 15 mins at 12 km/h



    #2
    unununium
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 02:45:42 (permalink)
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    I think there are far too many bodybuilding exercises in your training.
    There is no need to be doing 16 sets of bicep isolation for example.

    I would look at this page:
    http://www.muscletalk.co.uk/Definitive_guide_to_training_II/m_854463/tm.htm
    and have a look at some of the training ideas under the section "Sports Specific".

    The Bill Starr routines have a long standing reputation for producing results
    and are very simple to follow, based around a few big lifts.

    Isn't a bw less than 100kg going to be a bit light for prop?
    #3
    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 10:04:56 (permalink)
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    Mate terrible routine sorry, as above check the link given much better routines in there
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 11:39:22 (permalink)
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    well cheers guys, yea i dropped all the bicep curls and tricep extensions other than barbell curls and tricep pushdowns because, like you said its not very sports specific so yea i'm working out a new plan now, will post and will appreciate any criticism


    cheers

    #5
    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 12:00:36 (permalink)
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    Right ive had a look at the sports specific routines, and the Bill star 5x5 looks good

    would i be able to add other excercises into it or should it stay the way it is, such as tricep/bicep work, deadlifts, clean and jerk, would it be a good idea to do clean and jerk and power cleans on the same day?? or should i choose one or the other???

    cheers guys

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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 12:15:21 (permalink)
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    What are you looking for in specific mate? Are you looking for a olympic lifting routine?
    #7
    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 12:20:12 (permalink)
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    well i would like to incorporate the power clean and clean and jerk in there, yea, mainly because i quite enjoy poerforming these excercises, i find them to help with my explosive power, breaking through tackles and the like

    but i would also like to have some bulk behind me, especially if i manage to loose fat, also my torso is quite thick at the moment and i feel my arms and shoulders look too small in comparison, probably because i dont really enjoy bicep/tricep/ shoulder work so i would like to include arm work and shoulder work in there aswell to really get them growing, strengthening

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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 12:47:29 (permalink)
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    Ok here's what I would do then.

    Monday
    Back Squat: 3x2
    Power Snatch: 3x2
    Clean and Jerk: 3x2
    Romanian Deadlift: 3x5

    Tuesday
    Barbell Bench Press- 5x5
    Barbell Bent Over Rows- 5x5
    Military Press- 3x10
    Scapular Pushups- 3x10 (this should not be heavy at all, its there to prevent shoulder injuries)
    Barbell Curls- 3x10

    Thursday
    Deadlift- 5x3
    Good Mornings- 3x10
    Lunges- 3x10
    Pull Throughs- 3x10

    Friday
    Pullups- 5x5
    Cable Row- 3x10
    Pushdown- 3x10
    Wrist Extensions- 3x10
    Poor Mans shoulder horns- 3x10 (this should not be heavy at all, its there to prevent shoulder injuries)

    NB- DO NOT do any of this to failure, you will overtrain very very quickly. All sets and reps must be hard but you should get all sets and reps.
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 12:53:04 (permalink)
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    So would something like this work

    Monday


    Power Clean 5x5
    Bench Press 5x5
    Clean and Jerk 5x5
    Squat 5x5
    Leg Extension (3x8 or 5x5?)
    Leg Curl (3x8 or 5x5?)
    Barbell Curl (3x8 or 5x5?)
    Tricep Pushdown (3x8 or 5x5?)


    Tuesday

    45 mins cv

    Wednesday

    Power Clean 5x5
    Bench Press 5x5
    Clean and Jerk 5x5
    Squat 5x5
    Leg Extension (3x8 or 5x5?)
    Leg Curl (3x8 or 5x5?)
    Barbell Curl (3x8 or 5x5?)
    Tricep Pushdown (3x8 or 5x5?)

    Rugby Training

    Thursday

    45 mins cv

    Friday

    Power Clean 5x5
    Bench Press 5x5
    Clean and Jerk 5x5
    Squat 5x5
    Leg Extension (3x8 or 5x5?)
    Leg Curl (3x8 or 5x5?)
    Barbell Curl (3x8 or 5x5?)
    Tricep Pushdown (3x8 or 5x5?)


    Please can you comment, should i only do the arm work 1 day/ 2 days a week or on the days i'm doing cv??



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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 13:12:07 (permalink)
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    OK if you want something like that, here's the original Bill Starr routine slightly modified but the important thing here is that the progression will be there and you wont overtrain then if you follow Bill Starr's progression exactly.

    Monday
    Squat – 5 sets of 5
    Bench – 5 sets of 5
    Powercleans – 5 sets of 5
    Hyperextensions- 2 sets of 8
    Weighted Situps- 4 sets of 8

    * On Monday, the weight for each lift is increased on each set of 5, from a light warm-up to an all out set of 5. For squats, something like 135x5, 185x5, 225x5, 275x5, 315x5. The weight should be increased evenly from your first to last set. If you are working up to bigger weights, say above 500, you can add a sixth set of 5 just to avoid making large jumps between sets.

    Wednesday
    Squat – 4 sets of 5
    Incline Bench – 4 sets of 5
    Clean and Jerk – 4 sets of 5
    Chin Ups- 3 sets of 8
    Sit-ups – 3 sets of 8

    * On Wednesday squat the first 3 sets of 5 just as you did on Monday, and then do a fourth set of 5 with the weight used on the third set. Incline bench press use 70% of the top weight used on Monday on bench for all 4 sets. Clean and jerk use the same scheme as incline bench press.

    Friday
    Squat – 4 sets of 5, 1 triple
    Bench – 4 sets of 5, 1 triple
    Powercleans – 4 sets of 5, 1 triple
    Weighted Dips – 3 sets of 5-8
    Triceps and Biceps – 3 sets of 8 each

    * On Friday, the first four sets are the same as they were on Monday. The fifth set, done for three reps, should be a jump of about 2.5% over what you did for your fifth set on Monday.
    #11
    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 13:19:16 (permalink)
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    cheers mate will be starting that today

    it's people like you that make this forum the wealth of knowledge that it is

    Thanks

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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 14:08:49 (permalink)
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    no problem and thanks!
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 17:58:39 (permalink)
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    Right

    Day 1

    Squat 60kg x 10 (easy warm up) 90x5 95x5 100x5 105x5 110x5

    Bench Press 60x5 70x5 80x5 90x3 100x1 (gonna change this to 70x5 75x5 80x5 85x5 90x5)

    Power Clean 50x5 55x5 60x5 65x3 70x3 (grip was going because of sweat and the like)

    Weighted sit ups 10x20kg 14x20kg 16x20kg 20x20kg

    Hyper Extensions 57kgx8 64kgx8

    Was alright, saw a mate on the way and said he was going to the gym aswell, got in there and he just watched me and kept trying to be funny when i was psyching myself up for the bigger sets which was just annoying, gonna avoid going with him on weight training days now

    so yea wasnt too bad quite enjoyed the change and my shoulders are acheing, dunno the word for it but you know when you get that really nice feeling and you just know you worked that muscle well

    So yea good day

    #14
    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 20:13:32 (permalink)
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    Hey mate, just wanted to note that the jumps are kinda not spaced out lets take your squats in this scheme it should look something like this

    40x5,60x5,80x5,100x5,110x5

    otherwise some good numbers being lifted mate keep it up!
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 20:32:59 (permalink)
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    but 60x5 doesnt really do anything, i can barely feel any difference, let alone 40, also on the bill star website thing it says to increase by 10 to 20 lbs per set and 11lbs = 5kg which is why i went up by 5kg to begin with, i think going to 10kg increments would be better????

    so 80kg - 120kg

    what do you think?

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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 20:43:40 (permalink)
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    5lbs? Im sure it says add 5lbs more each week. the first 3 sets are meant to be your warm up sets. 80 to 120 wouldnt really be a warm up, however if you feel you aren't enjoying yourself doing that, then do 80-120
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 23:24:59 (permalink)
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    The heavy day sets the pace for the week. The rest of the week is based on the accomplishments of the heavy day. Increase the power clean and bench by 5 pounds each week, and the squat by 10. Do not increase the poundages unless you have successfully completed the prescribed number of reps the previous week. Workout weights are increased (pyramided) set to set by 10 to 20 pounds per set. Example: power clean 5 x 135, 5 x 155, 5 x 165, 5 x 175, 5 x 185.


    this is from the website you showed me,

    but i take your point with the warmup sets, maybe i should start on 70kg, which i can do 20 reps on, so doing this weight for my fist set would be a good warmup wouldnt it? then doing 80, 90, 100, 110kgs to get my 5 sets?

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    ice_mach
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/17 23:33:40 (permalink)
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    that sounds like a good plan of action
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    sivvy1
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    RE: Sivvy1's Progress Journal (please comment) 2006/07/18 17:22:42 (permalink)
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    cheers bud

    #20
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