new user/check routine please

Discussion in 'Strength & Conditioning Discussion' started by babaa, Jan 14, 2006.

  1. babaa

    babaa Guest

    hi,

    i am reading this forums for a long time now and it seems that many of u really know a lot about powerlifting, so please could you check my routine?

    i am 19 years old and am training since i am 15 but the first 3 years weren't very producitve cause i actually didn't have a clue about training with weights
    my weight is 80kg (in pounds 176lbs.?)
    my goals are increasing strength and and improving main lifts/ chin-ups
    so, here are the results of this week


    monday
    barbell bench press 3*3 (atm 93 kg)
    incline dumbbell benchpress 3*6 (with 35kg/side)
    narrow grip bench press 3*3 (70,5kg)
    decline triceps extension 3*6 (28kg)

    wednesday
    military press 3*3 (58kg)
    dumbbell bent over rear shoulder raise, i hope u know what i mean( 12,5kg/side)

    back squats 3*3 (this week 120kg)
    front squats 3*6 (65,5kg)
    good-mornings 3*3 (3*85,5kg)

    after that a chin-ups routie from t-nation ( part3)

    negative chins(3 sek)
    7,5,5,4,4

    mid-grip pull-ups (5 sets)
    5,5,5
    2*3* (+12,5kg)

    latpulldown to the front
    20* 30kg
    20*40kg

    chin-ups
    5,3,3

    barbell-shruggs 4*6 (138kg)

    rotator cuffs training

    saturday
    deadlift ( with belt)
    2* 178 kg
    1* 183 kg
    1* 188 kg PR
    1* 190,5kg PR
    1* 193kg PR
    1* 195,5kg PR :D


    negative chins
    7,5
    3,3,4(+12,5kg)

    mid-grip pull-ups
    5*5

    latpulldown to the front
    2*40*30kg

    chin-ups
    5,4,3

    abs(dragonflags + weighted 3-way incline crunches)

    rotator cuffs training


    my maxes in the main lifts:
    bench press 1*100kg about 1,5 month ago, i suck at benchpress
    squat 3*125kg(with belt) didnt test 1 rep for a while
    deadlift 1*195,5 kg (with belt)

    so thats it, i think, sorry for bad english i am from germany...


    btw. i am clean and drinking proteinshakes sometimes as supplement and i am training with the ivankogripper in the free days
     
  2. graedy

    graedy Brown Belt

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    Another German :). Your routine looks quite alright on the first view. But i would still advice you to read the stickies. They will give you some new ideas how you can also arrange your exercise (or replace some).

    Die andern sollen usn ja auch verstehen :wink:
     
  3. babaa

    babaa Guest

    :)

    yeah ive read some stickies, just wanted to go sure that my routine isnt crap...
     
  4. graedy

    graedy Brown Belt

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    I would personally use different repschemes.
     
  5. babaa

    babaa Guest

    so tell me which
     
  6. graedy

    graedy Brown Belt

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    Also, w
     
  7. babaa

    babaa Guest

    - im dem t-nation plan steht man soll keine andere
     
  8. babaa

    babaa Guest

    thats wrong

    you have to say: leck mein schwanz
    ..^^
     
  9. graedy

    graedy Brown Belt

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    Ganz korrekt w
     
  10. babaa

    babaa Guest

    beim umsetzen meine ich, wenn die stange unten am squatrack liegt, etwas oberhalb der knie, von dann die stange auf die schultern zu kriegen, das wird schwer bei hohem gewicht, deswegen tu ich die stange direkt auf schulterh
     
  11. graedy

    graedy Brown Belt

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  12. KingSnake

    KingSnake FREE MAX

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    No, they are planning how to retake poland.
     
  13. babaa

    babaa Guest

    so ne genau zahl weiss ich nicht, aber auf jeden fall mehr
    in dem plan steht, dass nach 4 wochen so 20-22 drin sein sollten
    aber das h
     
  14. KingSnake

    KingSnake FREE MAX

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  15. babaa

    babaa Guest

  16. graedy

    graedy Brown Belt

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    Na, dann probiers mal aus. Aber wenn du nach 4 Wochen nicht min. 15 schaffst, w
     
  17. babaa

    babaa Guest

    jo, mal gucken wie's l
     
  18. KingSnake

    KingSnake FREE MAX

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