I need help starting a routine

Discussion in 'Strength & Conditioning Discussion' started by ballhawkdawk, Oct 23, 2005.

  1. ballhawkdawk

    ballhawkdawk ****ing Gumshoe's dad

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    I'm gonna base it off of Carnal's sample routine which is:

    Day one: Deadlifts
    Deadlifts 5X5
    Stiff Legged Deadlifts 3-4X5-8
    Bent Over Barbell Rows 4X6
    Shrugs 3-4X6-12

    Day Two: Bench
    Bench Press 5X5
    Skull Crushers 3-4X6-8
    Overhead Press (seated, standing, dumbbells or barbells) 3-4X6-8
    DB Bench Press 3X8-12

    Day Three: Squats
    Squats 5X5
    Front Squats 3-4X6

    I'd like to add abs and biceps to the routine. Where should I put these in?
    Is the routine MWF?
    Taking the bench for example... how should I go about the 5x5? I max out at 275. So should I do 225x5 for 5 sets, or should I gradually increase the weight?

    Any help would be appreciated. Thanks!
     
  2. Urban

    Urban Savage Mystic

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    1) you probably don't need curls. but since you're not going to fucking listen to me, curl once a week (use a thickbar) and curl heavy. Preacher curls have the reputation of best isolating and targeting the biceps, but standing cheat curls probably have the best carryover to anything athletic. as far as abs, tack on one ab exercise at the end of each worktout, call it done. If you've read the stickies, you've probably spent some time on my website, I list a number of good abdominal exercises there.
    2) yes, it's MWF
    C) 5x5 article : http://www.t-nation.com/readTopic.do?id=627517
     
  3. Mojorisin99

    Mojorisin99 Green Belt

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    Shouldn't stiff leg deadlifts be done on leg day since it works the hamstrings mainly?
     
  4. Duncon76

    Duncon76 Blue Belt

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    1..Bench work, do something like 185-210-235-215-245pds. Since you don't want to max out.
    2..Alternate Stiff legged and Regular deads, every other workout.
    3..Do extra Hamstring on leg day..do Glute Ham raises..here is the link, its on the bottom of the page
    http://www.t-nation.com/readTopic.do?id=459875

    4..It would not hurt to throw in a Thick DB curl, like Urban said too..Wrist curl too..
     
  5. ballhawkdawk

    ballhawkdawk ****ing Gumshoe's dad

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    Big thanks to both Urban and Duncon, and thanks for the article too, Urban. I'm gonna take this advice and try to formulate some sort of set routine. Also, Urban...you're right about bicep training. I just don't see the point in neglecting a muscle group just because they're perceived as showy and not as useful as other muscles. I plan to incorporate toe raises on the squat day too.

    Any advice on which day I should throw in the bicep/wrist curls?
     
  6. Urban

    Urban Savage Mystic

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    Fuck toe raises... want a calf exercise? go drag a sled, push a car, or carry sandbag and sprint up a hill.
     
  7. ballhawkdawk

    ballhawkdawk ****ing Gumshoe's dad

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    I'm trying to keep the training in the weight room. I know that may be a pussified way of doing things, but it's free and convenient.
     
  8. Duncon76

    Duncon76 Blue Belt

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    Sprint up a Treadmill, then go jump some rope, then 1 legged toe raises.
    Do Biceps on chest day. Wrist work on leg day
     

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