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the **FINAL** edit. its done.

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Robert
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2004/01/19 17:23:07 (permalink)
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the **FINAL** edit. its done.

at long last, i have comprised my training program to see me through this year. over the past month, i have posted up 5 routines to date, none of which i tried, just been samples to get peoples views. all very different approaches to the same goal. only now, that goal has changed slightly. i need more mass, but i am going to get that through diet, my primary goal through training will be total body strength, eliminating all weak links in the chain. focus will be on grip, overhead strength and squatting. there is plenty of room for variation should a plateu arise during the next 12 months an i will test myself [1RM's] every 3 months to make sure everything is going ok. volume [in terms of reps and sets] will be higher to start, decreasing/increasing as and when i feel i need to. day#2 will directly follow day#1 and then subsequent days will be rest until feel recovered [hopefully 2-4] so the cycle will be repeated every 4-6days.

DAY#1 [strength]
-overhead squat [can alternate between DB/BB and Jerry can]
-1arm snatch [can alternate between DB/BB and Jerry can]
-dips
-chins
-grip work [plate curls and plate pinching]

DAY#2 [conditioning]
-turkish get ups
-farmers walk
-side bends
-bridging
-grip work [lever work and BB curls/hammer curls/reverse curls]

rest until recovered and eat like 10men.

this isn't really up for critique as such, more to get a view of what people think of it. but i'm not changing it, i love it, and i will start tomorrow. thanks to vegan/J5 and badboy007 for input, even if you didn't know it.
rob
#1

19 Replies Related Threads

    veganlifter
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    RE: the **FINAL** edit. its done. 2004/01/19 17:55:42 (permalink)
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    go for it man, good luck!
    #2
    JohnOvManchester
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    RE: the **FINAL** edit. its done. 2004/01/19 21:41:56 (permalink)
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    how do ya get the sort of weight you squat with over head?
    any pics?
    #3
    help2001
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    RE: the **FINAL** edit. its done. 2004/01/19 21:56:33 (permalink)
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    I just put it on the highest hook on the rack and press it up with arms fully locked out
    #4
    help2001
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    RE: the **FINAL** edit. its done. 2004/01/19 21:57:55 (permalink)
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    I also like it a lot too!
    #5
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/19 22:46:30 (permalink)
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    well i am pleased it has recived such a warm reception. once again, thanks to all. i don't think i am up to OH squatting with bodyweight on the bar yet, but i will definitly make 15 reps a goal.
    thanks again.
    rob
    #6
    Colin.A.
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    RE: the **FINAL** edit. its done. 2004/01/19 23:56:21 (permalink)
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    Looks good. Simple, basic, taxing. I like.

    How heavy are you planning on going with the farmers walks? My only concern is that from my personal experience is that doing grip work 1 or even 2 days before I do farmers walk has a negative effect. A couple of times I've done grip work on friday and I've not been able to finish my farmers walk on sunday. If I dont do grip on friday the farmers walk is fine. We are all different however and you might recover faster than me in that respect.

    I wish you the best with this program, and I'm looking forward to hearing about you making great gains.
    #7
    trickyricky
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    RE: the **FINAL** edit. its done. 2004/01/20 00:36:52 (permalink)
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    you should be able to get that kind of weight up from a snatch, itl be interesting to see what wot weight/ strength gains come should be good
    #8
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/20 00:37:47 (permalink)
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    colin,

    i am going to use tomorrows/and the day afters session to get a feel for the weights i should use. [bar dipping and chinning as i know that already] i was thinking along the lines of 40kg a side on the FW, another note to make is i do all of my farmers walks up stairs not on the flat, so hopefully my body will give out before my grip. i too, am looking forward to this hugely. all the best for 2004.

    on a separte note, i saw the photo of that 400lb dead with the scaffold pole. awsome mate.
    rob
    #9
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/20 00:46:03 (permalink)
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    TR,

    once i have got into the groove, i will keep a short journal [1-2months] mainly to track progress, and also to show them BBers progress *can* come from abberivated routines. if i can get hold of a digi camera, may even go aginst my hardcore, no photos policy. unlikely, but a possibility.
    rob
    #10
    Scourge_of_God
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    RE: the **FINAL** edit. its done. 2004/01/20 01:15:10 (permalink)
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    [:0]One-handed jerry-can snatch?[:0] You have to get photos of that if nothing else...
    #11
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/20 02:27:36 (permalink)
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    you can credit yourself with that one mate, you gave me the idea of 1arm snatching, i just added the jerry can and its only now and again, for a bit of fun.
    rob
    #12
    Scourge_of_God
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    RE: the **FINAL** edit. its done. 2004/01/20 02:46:45 (permalink)
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    Yeah... The one-handed barbell snatch was mine, but I never thought of doing it with a plate or a jerry can - Just make sure you're in control of it or you'll do yourself a lot of damage if you catch yourself on the chin...[B)]

    How much are you moving with the barbell at the mo'?
    #13
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/20 14:55:20 (permalink)
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    about 30-35kg on the 1arm BB snatch.
    #14
    PauliE
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    RE: the **FINAL** edit. its done. 2004/01/20 16:31:25 (permalink)
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    I've saved this on my favourites so I can use it in the future. I thought about spacing my workouts over 2 weeks but not 2 days. I'm not sure if I could take that workout but it's worth a try.

    I think this should be posted up as an advanced routine for power & strength.
    #15
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/21 14:06:41 (permalink)
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    wow, my overhead squat sucks, i only managed 32.5KG yeaterday for 3x10, high reps i know, but i want to get the form spot on. its very hard to maintin balence, you have to do it real slow. i go ass to grass, its so hard, i love it.
    rob
    #16
    help2001
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    RE: the **FINAL** edit. its done. 2004/01/21 15:40:29 (permalink)
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    Iv done 85kg for 3 x5 but failed on rep 3 on the third set. They are very hard but the best core work i can think of
    #17
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/26 09:59:23 (permalink)
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    got 42.5kg for first set of ten yeaterday..... i feel the progress will come along very quickly until i hit the point where my form is spot on and no longer improves, then it will start to test my strength and the progress will slow down.
    rob
    #18
    ANGEL DELIGHT
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    RE: the **FINAL** edit. its done. 2004/01/27 23:24:55 (permalink)
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    Interesting program Rob. If you train as enthusiastically as you write you will have no problem.
    #19
    Robert
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    RE: the **FINAL** edit. its done. 2004/01/28 12:35:03 (permalink)
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    got 40kg on 1arm barbell snatch last night!!! yeeeha! and my overhead squat went up again thanks to imporved form, still not feeling it much in the legs, but my shoulders are killing me. [45kg]
    thankyou AD, i am sure i will.
    #20
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