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Thoughts on this routine...

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Knighty
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2003/09/30 22:18:26 (permalink)

Thoughts on this routine...

...Just thinking about my future routines, and still playing with alot of ideas at the moment.
It's totally functional strength based and I am certain it would serve those looking to pack on the mass.

Training sessions on particular day, but it's based around all over body style training with ample rest between training days, but hoping to fit in 2 sessions a week.

Day 1

(Choose 1, and perform 2 increasingly harder warm up sets, and 3 working sets with the same weight for 5 reps for main exercises.)

Main compound movement: Deadlift/SLDL/Squat

Pressing Movement: Bench Press/DB Bench press/Dips/Incline DB or Barbell Presses

Pulling Movement: Bent Over Rows/Chins/Dumbbell rows

Heavy Core Work: Weighted Sit ups (3x8-12)

Maybe some bicep work, or some other small muscle stuff + Grip

Day 2

(Choose 1, and perform 2 increasingly harder warm up sets, and 3 working sets with the same weight for 5 reps for main exercises.)

Main Compound Movement: Deadlift/SLDL/Squat/Cleans/Snatch/DB Cleans/ Clean + Presses*/DB Clean + Presses*/Odd Object Clean and Press*

*If these exercises are done, skip the next pressing movements

Overhead Pressing Movement: Standing overhead press/Standing DB Press/Split Jerks/Push Press

Heavy Core Work: Side Bends - 3x8-12

Again, auxillary work as before + Grip

Conditioning days

Choose 2: Turkish Get ups/Bag Punching/Focus Pad Work/Hindu Squats/BW Squats/Press ups/Burpees/Skipping/Step ups/Hindu Press ups/Dive Bomber press ups/Bridging/sprints/Shuttle Runs/Moutain Climbers/Some kind of Calisthenic or striking movement thats not listed above/Static or Dynamic stretching

Choose 1: Barrel Carrying/Sand Bag Carrying/Punch Bag Carrying/Some other kind of 2 handed awkward object carrying/Farmers walks/Overhead object walking/Some kind of dragging activity

Conditioning reps/Times down to personal preference, I'll try and fit in 2-3 sessions a week

Thoughts?

#1

16 Replies Related Threads

    help2001
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    RE: Thoughts on this routine... 2003/10/01 14:31:45 (permalink)
    Looks good to me!

    Why not split the main compound movement into "strength" day and "power" day. For strength do Deadlift/SLDL/Squat, for power do Cleans/Snatch/DB Cleans/ Clean + Presses*/DB Clean + Presses*/Odd Object Clean and Press

    Just make sure you dont overtrain, thats all
    #2
    Knighty
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    RE: Thoughts on this routine... 2003/10/01 17:29:49 (permalink)
    It's meant to be 2 all over body routines a week but very abbreviated...it's purely theory at the moment, so all suggestions welcome.
    #3
    Frankie NY
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    RE: Thoughts on this routine... 2003/10/01 20:37:19 (permalink)
    I love your routine! Excellent! I have no comments whatsoever, other than that I'm going to save your post for my files.
    #4
    Knighty
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    RE: Thoughts on this routine... 2003/10/17 21:11:41 (permalink)
    *BUMP* for comments
    #5
    JF
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    RE: Thoughts on this routine... 2003/10/17 23:18:30 (permalink)
    Nice routine you have there, plenty of choice to customize to fit short and long term goals. Only thing that I don't see mentionned there that would be nice is stretching (to increase flexibility and workload) on conditioning days along with some organised grip work.

    On another note, fitting some more assistance exercises for the squat and deadlift would be nice on day 2 (box squats, rack work, good mornings, speed squats, front squats and the like).
    #6
    Knighty
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    RE: Thoughts on this routine... 2003/10/21 07:08:53 (permalink)
    I should be back to training soon and plan on using this routine as a starting point, but don't think it's wise to start out on low reps for now.
    Do you think it would be wise to find a weight that I can do for 8-12 reps to start with (Starting with just the bar and adding weight until i reach my 12 rep max) and then increase the weight, not going to failure in the same style as 5x5?
    So in effect it'll be 5x12 and every few weeks I'll up the weight slightly more and knock off 2 reps so I gradually get down to 5x5?
    cheers
    #7
    veganlifter
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    RE: Thoughts on this routine... 2003/10/21 08:51:06 (permalink)
    K, i like this routine very much! I think i'll amend it to my own needs and go for it as well.

    I think i'll keep my grip days separate as grip is one of the, if not the, highest priority for me at the mo. If I would do my grip on the same day as the main lifting sessions i'd start with grip training and that can get on the way of my lifts.

    I'd also not borther with the "small muscle work" unless you really are into that sort of stuff mate. If you gvive your all to the main lifts you'll probably have very little energy left and the bicep etc work becomes quite pointless. This is atleast how I would feel after a session of say deadlifts, dips and bentover rows.
    #8
    DerMalePhonkMann
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    RE: Thoughts on this routine... 2003/10/21 13:36:23 (permalink)
    Looks very cool Knighty, I'll be keeping an eye on this thread. Start up a journal when you begin mate!
    #9
    GymCatt
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    RE: Thoughts on this routine... 2003/10/21 17:23:03 (permalink)
    Your gonna get a strong core off that beast of a workout. with it being mostly compounds i would imagine your strength will rocket
    #10
    Knighty
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    RE: Thoughts on this routine... 2003/10/21 18:07:43 (permalink)
    Cheers for the comments lads.
    Vegan - Yea, bicep stuff as in some reverse curls now and again...after all, the biceps are muscles aswell, and little muscles need love too!

    DMPM - Yea, I'll definately be starting a journal one day...watch this space!

    So does my strategy for my rep range look ok?
    #11
    Boxer
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    RE: Thoughts on this routine... 2003/10/21 19:30:14 (permalink)
    Rep range looks fine mate. You might find that you need to take three sets to warm up for 5x5 instead of two.
    #12
    DerMalePhonkMann
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    RE: Thoughts on this routine... 2003/10/22 14:47:53 (permalink)
    I think your rep range is great Knighty.
    quote:
    perform 2 increasingly harder warm up sets, and 3 working sets with the same weight for 5 reps for main exercises

    That's what I do mate.
    #13
    Knighty
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    RE: Thoughts on this routine... 2003/10/22 14:54:12 (permalink)
    I meant this rep range:

    quote:
    Do you think it would be wise to find a weight that I can do for 8-12 reps to start with (Starting with just the bar and adding weight until i reach my 12 rep max) and then increase the weight, not going to failure in the same style as 5x5?
    So in effect it'll be 5x12 and every few weeks I'll up the weight slightly more and knock off 2 reps so I gradually get down to 5x5?
    cheers


    While I'm building back up and getting into the swing of things.
    Don't want to jump straight from not training in months to 5x5
    #14
    DerMalePhonkMann
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    RE: Thoughts on this routine... 2003/10/23 10:31:31 (permalink)
    Ooops, sorry, no idea.

    But I will be starting this routine in the new year. Looking forward to it!
    #15
    Knighty
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    RE: Thoughts on this routine... 2003/10/23 10:59:01 (permalink)
    I think I'll just decrease the reps slowly and break into it.
    Should take me about 4-5 months to get down to 5x5 I'm guessing, which will be well worth the wait I reckon.
    #16
    DerMalePhonkMann
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    RE: Thoughts on this routine... 2003/10/23 11:04:06 (permalink)
    Yeah, not a good idea to rush into 5x5...
    #17
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