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Robert
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2004/01/10 12:52:49 (permalink)

all comments welcome

i was following a routine [see jornals forum, pg 2/3] for about 6 months, only really started jornal in last 3 or so weeks of that time. basically i was ceasing to make consistant progress and lost some weight. then i posted a few sample<read:god awful, routines to test what peoples reactions would be to me squatting a lot and not much else. concensus was, my form was bad, not my strength.

i am a very active peron and like to maintain my fitness above all else, so my routine needs to be low in volume and high in its intensity. i would really like to add back some of the weight i lost whilst making progress in the strength dept. i will do this by eating everything that is patelable and isn't nailed down and traing correctly. the latter being the part i need help with.

i need a low volume routine for this reason: i am a tree surgeon/forester<read:lumberjack and therefore have to weight train early morning before work or i will be seriously jepadising my gains if i try to do so after work, as i am rarely in the mental state/physical state for training after a day in the woods/trees.

my current maxes are; [approximations as they will have gone down slightly in last 3-4weeks] bench, squat, deadlift:

90-100-140kg / 200-220-310lbs roughly. i weigh 146lbs, yes, i've lost weight again.

i want to work on bringing all of these up [particularly the squat], but focus just as much on areas of the body that are crucial to all round strength and sports/fighting performance: [grip/abs/lowerback/neck/ankle stabilizers]

i would like a 3 or a 4 day split and wasthinking along the lines of this....

please feel free to tear this apart.

day#1
squat 3x3
clean + jerk 3x3
[+1abs, 2 grip and 2 stabilizer exersize]
day#2
dips/close grip bench 3x6-8
weighted pressups 3x6-8
DB snatch 3x3
[+1abs, 2 grip and 2 stabilizer exersize]
day#3
one arm deadlift 3x3
goodmornings 3x3
chins/barbell curls 3x6-8
[+1abs, 2 grip and 2 stabilizer exersize]
day#4
squat 3x3
clean + jerk 3x3
[+1abs, 2 grip and 2 stabilizer exersize]

with 3 sessions of HIIT thrown in for good measure.

abs exersizes are: [all weighted]
weighted situps, side bends, hanging legs rasie
grip exersizes are:
plate pinching, plate curls, lever work, thick log static holds, gripper work, reverse grip curls/hammer curls
stabilizer exersizes are:
one legged squats, handstands presup [1arm], bridging

what are your thoughts please??
rob
#1

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    drab4
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    RE: all comments welcome 2004/01/10 18:26:25 (permalink)
    How tall are you mate? Also what fighting do you do?

    At only 10 stone, you might want to change your diet more than your training.

    If I were you I would train at the end of the day, not early morning. I have tried both approaches, and found that training in the evening is much better (for me).

    I'm not a luberjack but I do have a manual job, I'm a stablehand. So that's fencing, moving bales of hay, buckets of water, shoveling manure, controling big animals etc. Nothing that's actually heavy (as in lifting 200kg), but leaves me very tired at the end of the day. I found it too difficult to recover from my workouts when I trained in the morning. It also affected my abiltiy to work properly.
    #2
    Dano
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    RE: all comments welcome 2004/01/10 18:36:52 (permalink)
    quote:
    Originally posted by Robert


    handstands presup [1arm]





    You can do a 1 arm handstand press???????????????


    Also why is day 4 the same as day 1? I wonder because wont you be starting over the next week on day 1 which would be the same workout again? I think if you just cut off day 4 you got a solid routine. I think 3 day routine would be best since you have a physical job.
    #3
    PauliE
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    RE: all comments welcome 2004/01/11 00:01:25 (permalink)
    I'd make it 3x6.

    #4
    Sheeps_Clothing
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    RE: all comments welcome 2004/01/11 00:22:32 (permalink)
    day#1
    dumbell snatch- 5x3
    squat- work up to a heavy triple
    weighted ab work ( 2 exercises)

    day#2
    powerclean and push press- 3x3
    cgb/dips- 3x5
    heavy grip work here

    day#3
    clean pulls-4x2
    deadlift variation ( ie off blocks, pins etc) or good morning ( rotate)- up to a heavy single
    pullups- 3x5


    i would possibly do one arm deads as a grip exercise/ancillary.
    grip work once a week.
    #5
    whitehotice
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    RE: all comments welcome 2004/01/11 03:05:26 (permalink)
    badboy's routine is sweet - try it!
    #6
    Robert
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    RE: all comments welcome 2004/01/12 08:57:10 (permalink)
    firstly, thanks to all for the replies, in answer to some of the questions..

    quote:
    How tall are you mate? Also what fighting do you do?

    At only 10 stone, you might want to change your diet more than your training.



    i am 5'8ish, and i do boxing and jiu jitsu. i belive these to be the combination that will see me through life the best and keep me fit and maybe, if i train hard, enable me to compete in MMA in the future, [3-5 years time].

    quote:
    You can do a 1 arm handstand press???????????????



    yes, 4 on the right, 2 on the left.

    quote:
    Also why is day 4 the same as day 1? I wonder because wont you be starting over the next week on day 1 which would be the same workout again


    simply because, i had planned to do only 1arm DLing and that coupled with squatting only once a week wouldn't be sufficient to boost my lifts i didn't think. altough this is under review, i too like bad boys suggestion..

    quote:
    grip work once a week.


    that is not enough to work your grip effectivley and make any serious difference imo. most people on here that work thier grip seriously do so 3+times a week, and on some of the grip forums on the net, alot of people work it 6xweek. i prefer around 4-5x. also, imo, you need three ab exersizes, lower abs, upper abs and obiliques, hence the situps, side bends and leg raises. all only once a week.

    other than that i've got something to think about, [thanks everyone] and i will definitley be eating as much as possible to get my weight up fast.

    thanks again
    rob
    #7
    drab4
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    RE: all comments welcome 2004/01/12 17:24:06 (permalink)
    quote:
    i do boxing and jiu jitsu
    Nice foundation for your eventual MMA aims.

    Good luck with your new plan.
    #8
    Robert
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    RE: all comments welcome 2004/01/12 18:58:04 (permalink)
    thanks mate, i think it will be a combination of badboys and my original.
    rob
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