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hey dudes, could do with some advice...

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Robert
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2003/11/06 15:50:32 (permalink)

hey dudes, could do with some advice...

i am needing to cut my training days down from 5 to 3

have not really got a clue how to do it so would appreciate some advice, looking for strength. i will put the cv work in randomly when i can 3-4ish tmes a week.

was thinking along these lines:

day1:
deadlift/sldl
farmers walk
pull ups/chins

day 2:
bench/dips/pressups
clean and press

day3:
grip and abs work
plyometrics

am i in la la land thinking this could work?

any help appreciated.

rob
#1

15 Replies Related Threads

    suggy3001
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    RE: hey dudes, could do with some advice... 2003/11/06 16:23:11 (permalink)
    squats day 3? plyos to day 1 before deadlifts?
    #2
    Robert
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    RE: hey dudes, could do with some advice... 2003/11/07 11:14:56 (permalink)
    cheers bud, was originally thinking that squats and clean and press migth be too much but i will add it for now. cheers mate

    about the plyos, i not got a problem with doing them before the deads etc, but how or why does it benifit me, just trying to learn dude, not questioning your advice.

    thanks
    rob
    #3
    suggy3001
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    RE: hey dudes, could do with some advice... 2003/11/07 12:48:55 (permalink)
    well i was thinking if you stick squats in on day 3 I dont think you can do plyos and squats the same w/o. before dl would have a slightly lesser impact. ideally day 2 maybe and reduce the clean and press to just a push press?
    so day 2

    plyos
    bench
    push press

    day 3

    squats
    grip
    abs
    #4
    Scourge_of_God
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    RE: hey dudes, could do with some advice... 2003/11/07 14:53:55 (permalink)
    You'll probably want to do squat on day one as by the time you get to day three you'll probably be too tired to lift as much as you could do on the squat... The deadlift, however, is much less strenuous
    My old routine used to go:

    Monday: Squat + assosciated leg exercises
    Wednesday: Bench + assosciated chest/arm exercises
    Thursday: Deadlift + assosciated back exercises

    Its very simplistic but it worked...
    #5
    Rusev
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    RE: hey dudes, could do with some advice... 2003/11/07 19:56:37 (permalink)
    why not just do i one day program

    squat5x5
    bench5x5
    deallifts5x5
    shoulder (push) Press3x5
    weighted dips2x10

    if you like olympic lifting movements try two day

    day one

    Power snatch 5x3
    snatch pulls 5x5
    romanian deadlifts 3x8


    day two

    clean and press or proper split jerk 3x3-2
    squats alternate front and back every month or so 3x3
    db bench 2x10
    weighted dips 2x10
    #6
    mouse
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    RE: hey dudes, could do with some advice... 2003/11/07 21:36:39 (permalink)
    Hi Robert,
    Hope you don,t mind my advice mate, if you want a good strength routine mate try this
    bench press 3x10
    deadlift 3x10
    press behind neck 3x10
    d/bell shrugs 3x10
    squats 3x10
    barbell curls 3x10
    close grip bench press 3x10
    standing calf raises 3x10
    cable crunches- reasonable failure

    Train at 70-75% of youre 1 rep. power max when you hit 10 reps on each up the weight do this routine for 8-12 weeks & youre strenght should increase well. I,m a p.t. with 20 years experience of bodybuilding & have just trained alot of people on this routine & they have all made good gains, so 3 times a week training is not a problem mate
    Mouse
    #7
    suggy3001
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    RE: hey dudes, could do with some advice... 2003/11/07 22:26:40 (permalink)
    rob - doesnt need to be said i hope.

    #8
    MikeyFive
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    RE: hey dudes, could do with some advice... 2003/11/07 22:27:32 (permalink)
    quote:
    Hi Robert,
    Hope you don,t mind my advice mate, if you want a good strength routine mate try this
    bench press 3x10
    deadlift 3x10
    press behind neck 3x10
    d/bell shrugs 3x10
    squats 3x10
    barbell curls 3x10
    close grip bench press 3x10
    standing calf raises 3x10
    cable crunches- reasonable failure

    Train at 70-75% of youre 1 rep. power max when you hit 10 reps on each up the weight do this routine for 8-12 weeks & youre strenght should increase well.

    That looks a lot like a Mens Health routine badly adapted to be a strength routine. No one seriously training for strength would ever consider working with a rep range as high as 10 for their power movements (dynamic westside lifting excluded).

    Am I also missing something, or are you advocating doing that entire list of exercises in 1 session?

    quote:
    I,m a p.t. with 20 years experience of bodybuilding
    And that suggests...
    #9
    MikeyFive
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    RE: hey dudes, could do with some advice... 2003/11/07 22:28:53 (permalink)
    quote:
    rob - doesnt need to be said i hope.


    Looks like you got there first Suggy [:p]. But you're a bit more diplomatic than me
    #10
    Robert
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    RE: hey dudes, could do with some advice... 2003/11/08 10:20:37 (permalink)
    thanks for the input people, i think the new routineis going to go the way of suggy's suggestion

    day1:
    plyometrics
    deadlift/sldl
    farmers walk
    pull ups/chins

    day 2:
    bench/dips/pressups
    miltiary [standing] press

    day3:
    squat
    grip and abs work

    thanks for all comments dudes, and although i would suggest that some of the workouts were not what i was looking for. thank you for the effort anyway.

    rob
    #11
    Dano
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    RE: hey dudes, could do with some advice... 2003/11/08 17:36:26 (permalink)
    What are the plyometrics for???

    If you are wanting to increase your vertical or explosivness id recommend more olympic lifting.
    #12
    mouse
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    RE: hey dudes, could do with some advice... 2003/11/08 21:58:46 (permalink)
    Sorry guys , but yes all in one session, mens health no, but if you know what you are talking about have agood look at the routine again, & then try it it will take no more than an hour & 10 reps for strengh is correct. If its for power-building then the reps you quote are spot on lower reps 6-1, 3-5 sets 85-100% of youre power max. Give it a try you might be pleasently surprised, I,m no spoof have tried it my-self & the gains are very good. cheers
    #13
    Rusev
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    RE: hey dudes, could do with some advice... 2003/11/08 22:16:08 (permalink)
    totally agree dano ive been doing olympic lifting since 1978
    competed from divisiojnal level to world level
    #14
    Robert
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    RE: hey dudes, could do with some advice... 2003/11/10 08:51:58 (permalink)
    the plyo's are there because i don't just want to be strong, want to have a bit of endurance too. and it keeps things interesting because i enjoy those type of exersizes. [^]

    and if you read the original post again you will see i was going to use the clean an press [an oly lift, no?] in the first place.

    thanks again
    rob
    #15
    Rusev
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    RE: hey dudes, could do with some advice... 2003/11/10 18:52:09 (permalink)
    Hey mate im on your side im not having a go please clarify if you are doing a power clean and strict millitary press or do you squat clean and push press it ie using your legs a bit because if you do the full comp split jerk explosivley it will also strengthen your quads hips and adductors too. my bests you can then see the difference
    power clean 130
    squat clean 165
    millitary press 85
    push press 130
    split jerk competition style 175

    keep it going and enjoy (try power snatch some time)
    #16
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