New routine to start

Discussion in 'Strength & Conditioning Discussion' started by koef, Apr 6, 2008.

  1. koef

    koef White Belt

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    I made a routine inspired by Bill Starr and Glenn Pendlay. Training age: 7 months seriously.
    BW 74 - sq125 - bench 90 - dead 150


    1:
    squat 5x5
    bench 5x5
    row 5x5

    2:
    OH squat 5x5
    OH press ramp 5
    deadlift ramp 5
    chins 3x3

    3:
    squat ramp 3
    bench ramp 3
    row ramp 3

    every week 2.5% increase

    Feedback?
     
  2. andrewbc

    andrewbc Purple Belt

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    looks like a decent routine
    74lbs? m or f, what is your age?
     
  3. vision1

    vision1 Purple Belt

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    obviously its kg
     
  4. andrewbc

    andrewbc Purple Belt

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    oops, dont i feel like a horses ass.
     
  5. theNuge

    theNuge Brown Belt

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    I like the OH Squats on day two.
     
  6. noahfor

    noahfor Orange Belt

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    Here's a post by Mark Rippetoe that seems relevant:

    "OHSs are a very good light-day intermediate exercise, and work well when following front squats on Wednesday's workout in the Texas method. They are performed with the bar balance over the mid-foot, and are kept directly above the scapulas just like a press. The arms attach to the scapulas and the traps support the scapulas, so the bar, scaps, and mid-foot are in a vertical line, with the back angle accommodating this configuration. They use much lighter weights, and therefore don't provide as much leg work, so we use them after front squats for this reason."
     
  7. koef

    koef White Belt

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    I pull sumo, so that involves more leg work than conventional deads. Again, should i include front squats on wednesday then?
     
  8. Lorenz

    Lorenz Banned Banned

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    In the 5x5, Starr puts the heavy bench day on day 1 (or monday), and then volume Squat/Row. And then day 3 (friday), its volume bench, heavy Squat/Row. I would imagine this makes it a bit easier on you're system by switching up the heavy days a bit.
     
  9. ThinkGreen

    ThinkGreen Der √úbermensch

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    Looks good
     

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