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how about this?

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TheMasterPlan
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2003/11/18 21:50:06 (permalink)
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how about this?

As i said in a recent message, i want to get stronger, and i also want to bench, which ive never really done.

ive been looking around, what do you people think of the following routine?


MONDAY

POWER CLEAN 5X5
BENCH PRESS 5X5
SQUAT 5X5

WEDNESDAY

DEADLIFT 5X5
CLOSE GRIP BENCH 4X10
FRONT SQUAT 4X10

FRIDAY

POWER CLEAN 5X5
INCLINE BENCH 4X8
SQUAT 4X8


taken from http://sab3.tripod.com/SB_thebig3.html

ive never done power cleans either. or front squats.

It looks a bit tough, but is it tough in a good way?
if it is, i might have a go.

L.
#1

11 Replies Related Threads

    TheMasterPlan
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    RE: how about this? 2003/11/18 21:56:32 (permalink)
    Also, if you think the routine is bad, as well as stating why, I'd appreciate it if you suggested a similar routine, adapted so that it would in your opinion, work.

    i used 5 commas in that sentance.

    cheers.
    #2
    trickyricky
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    RE: how about this? 2003/11/18 22:46:04 (permalink)
    i like it, maybe on wednesday warm up with some power cleans before deadlifting and on friday leave the cleans do your incline bench (maybe with dumbells if possible as a change from the other days) do your squats and then some good mornings. also every once in a while change to 3x3 instead of 5x5 so you can get a feel for heavier weights
    #3
    Rusev
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    RE: how about this? 2003/11/18 23:13:24 (permalink)
    monday try squat cleans then you can go on to front squats straight after then you will need less warm up so bench first or last squating every seesion you may get f**ked if you do just squat mon and fri and yes i agree with tricky if you do cleans before deadlifts it warms your back up well
    #4
    TheMasterPlan
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    RE: how about this? 2003/11/18 23:46:50 (permalink)
    I had been concerned about the massive amount of squatting thats going on! maybe it will be too much, mon&fri might be a better idea.

    Trickyricky, whats wrong with just warming up for deadlifts by doing light deadlifts, like i normally do? Im also filled by dread at the very idea of good mornings (im currently out of action thanks to SLDLs, my poor back )

    How about i take out the wednesday squats and put in something else, like rows? its just occured to me theres no rows involved.

    I was reading in another site (a westside site) that was talking about how rows are good for benching as they involve the same plane of motion as the bench press, and lats are used to move the bar when benching.

    L.
    #5
    Knighty
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    RE: how about this? 2003/11/19 07:40:35 (permalink)
    Don't like it the slightest I'm afraid!

    Are you looking for all over body routines specifically, or just a 3 day 5x5 split?
    I'd have a look into Frankie's 5x5 routine in the Routine's forum, and go from there for now.
    #6
    trickyricky
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    RE: how about this? 2003/11/19 09:31:28 (permalink)
    good mornings are a great excercise and so long as you do them properly they are safe, ive got mine to 180kg for 5x5 with no injuries, also cleans are more beneficial, if a weights light enough to clean why deadlift it? also i agree with rusev squat-cleans to front squats is anouther good one. this is how i would set it up if you dont fancy good mornings, add rows in whenever you fancy them but your back will be worked with the cleans/ deadlifts
    MONDAY

    CLEAN 5X5 / 5X3
    FRONT SQUAT 5X5 / 3x3
    BENCH PRESS 5X5 / 3x3

    WEDNESDAY

    POWER CLEAN 5X5 / 5X3 (this will probably be lighter than full/ squat cleans)
    DEADLIFT 5X5 / 3X3
    CLOSE GRIP BENCH 4X10

    FRIDAY

    HANG CLEAN 5X5 / 5X3
    SQUAT 4X8
    INCLINE BENCH 4X8
    #7
    suggy3001
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    RE: how about this? 2003/11/19 09:42:28 (permalink)
    why the higher reps? aimed at hypertrophy?
    I'm not a fan of ascribing sets/reps to olifts. It implies they have to be done quickly after each other. much better just saying 15x power cleans imo
    #8
    trickyricky
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    RE: how about this? 2003/11/19 10:14:21 (permalink)
    incline and close grip bench are both assistance excercises so i find it better to go higher reps also im following mintaka's routine fairly close for him as im sure he knows how his body reacts to rep-set schemes. i see where your coming from with the o-lifts but i dont think mintaka is planning on doing any oly comps as there are no snatches or overhead stuff in his original routine so 5 sets of 3 will be more beneficial than 15 singles
    #9
    TheMasterPlan
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    RE: how about this? 2003/11/19 11:05:06 (permalink)
    Knighty-- you mean all over body done in one day sort of routines? no im not particularly fussed about that. Frankies routine looks good, think i looked at it a while ago, but was happy with my routine at the time.
    I wouldnt want to do SLDLs on frankies leg day.

    He designed it for bodybuilding i believe, though it may be good for my purposes.

    I want to
    (a) bench
    (b) increase my deadlift
    (c) do something new and dynamic like power cleans
    and i like the idea of some sprints as well. When could sprints be fitted in to frankies routine?

    I havent given up on the idea of westside yet, i like the idea of working to a 1rm, but im not sure about the high volume thats involved. or box squats.

    Im still weeks away from training again, so at least ive got plenty of time to think about it.


    trickyricky-- im sure good mornings are a good exercise! im sure SLDLs are as well, but i dont fancy doing them again any time soon. Trouble is, i have to use my uni gym, and theres hardly anyone there who knows what they're doing (some, but not many) and without someone i trust to show me good form, im cautious about some back exercises.

    Id want to teach myself powercleans, not sure about cleans & power cleans & hang cleans, id be cleaned out. One clean at a time.

    Also trickyricky, i didnt choose the reps on the routine i posted, i just took the ones the guy had on his site. You're right, im not planning on doing any oly competitions!

    thanks for your thoughts, please post any new ones,
    L
    #10
    Lardgainer
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    RE: how about this? 2003/11/19 11:22:01 (permalink)
    quote:
    Originally posted by Mintaka

    Also, if you think the routine is bad, as well as stating why, I'd appreciate it if you suggested a similar routine, adapted so that it would in your opinion, work.

    i used 5 commas in that sentance.

    cheers.


    Nothing useful to add, except, go for it.
    I am only replying because you missed out a comma in your long sentence! (You omitted one after the 'would') Top marks for effort, though!
    #11
    TheMasterPlan
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    RE: how about this? 2003/11/19 13:04:51 (permalink)
    quote:
    Originally posted by Lardgainer

    quote:
    Originally posted by Mintaka

    Also, if you think the routine is bad, as well as stating why, I'd appreciate it if you suggested a similar routine, adapted so that it would in your opinion, work.

    i used 5 commas in that sentance.

    cheers.


    Nothing useful to add, except, go for it.
    I am only replying because you missed out a comma in your long sentence! (You omitted one after the 'would') Top marks for effort, though!



    nice.
    splendid choice of avatar, and number of stars, btw.
    L.
    #12
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