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my new routine

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veganlifter
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2004/01/27 10:51:21 (permalink)
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my new routine

Hi fellas,

Took a stab at westside (see thread http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=70220 ), but now it's time to go back to the roots...

Any comments/critiques/questions appreciated!

Day 1

Squats
Good mornings
Rack lockouts/static holds
Heavy core

Day 2

Bench press
bent-over rows
1-2 assistance movements

Day 3

Deadlifts (triples as warm ups, then several singles with same weight)
front squats
Optional: power cleans
heavy core

Day 4

Overhead presses
Pullups
1-2 assistance exercise

sets/reps about 3-5x3-5 depending... exept with deadlifts which i'd like to try an approach which worked well for my friend, he did heavy triples and then up to 10 singles with 80-90%ish of 1RM upping the weight every week. I think i could use that approach since i need to work on my form more than anything.

Assistance exercises
Dips
incline bench
close grips
single arm dumbell overhead presses
curls
lockouts
bottom positions

Core exercises
Overhead squats
turkish getups
weighed situps

I would train 2-3 times/week.

On top of this grip routine which is not planned yet, but it would probably be 1-2 mixed grip sessions/week with wrist work, plate pinching and rolling thunder work and at least 3 crushing sessions/week with grippers.

How does this all sound?
#1

7 Replies Related Threads

    PikeKing
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    RE: my new routine 2004/01/27 11:11:41 (permalink)
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    Looks alright to me. Any thoughts on the spacing of the workouts? Could potentially overtrain your lowerback if its all done in 7 day cycles.

    Have you though about splitting the lower body days into quad dominant and hip dominat days? Worked well for me in the past, in fact I'd say its the best method of leg training I've done.

    Quad Dom - Squats, Front Squats, Bar Hacks, Lunges

    Hip Dom - All Dead variations, Good Mornings, Oly Lifts

    Upper body looks good, I've used the horizontal push/pull and vertical push/pull days before, works as well as the standard push pull days IMO.

    Heres a few more exercises you may want to consider as assisstance/core work: Bent Press, Windmills, Pikes(kings), Woodchops, Tate Presses.
    #2
    DerMalePhonkMann
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    RE: my new routine 2004/01/27 11:52:41 (permalink)
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    I don't know ****... but I like it!

    I was thinking about something very similar yesterday. Great minds and all of that eh?
    #3
    veganlifter
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    RE: my new routine 2004/01/27 12:01:01 (permalink)
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    DMPM, hehee, yes indeed!

    Pike, cheers for the comments! I like the idea of bent presses, i'll note that one down, will try that for sure.

    I will be training very abbreviated style, 2-3 times/week, so going through that cycle would always take 1.5 weeks, perhaps even two weeks some times, depending on all the other stuff i have going on. I like the idea of quad vs. hip dominant, but i deliberately made it mixed this time because of the spacing of workouts being quite long.
    #4
    PikeKing
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    RE: my new routine 2004/01/27 12:08:28 (permalink)
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    ooops i missed you said you'd train 2-3 times per week in your original post. With that sort of spacing you shouldnt have any problems mate, good luck with it.

    When you starting?
    #5
    Robert
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    RE: my new routine 2004/01/27 12:40:41 (permalink)
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    best of luck mate, where will your grip fit in?
    rob
    #6
    veganlifter
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    RE: my new routine 2004/01/28 07:28:28 (permalink)
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    quote:

    When you starting?


    today!

    quote:

    where will your grip fit in?


    i'm thinking of doing grip every day outside the weights training, and sometimes might do something small on the weights days as well, like static holds or plate curls.
    #7
    PikeKing
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    RE: my new routine 2004/01/28 11:21:47 (permalink)
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    quote:
    Originally posted by veganlifter



    PK: When you starting?

    VL: today!




    ok what time? I'll have the ambulance on stand by
    #8
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