Okay how is this one then...

Discussion in 'Strength & Conditioning Discussion' started by this is my name, Jul 30, 2005.

  1. this is my name

    this is my name White Belt

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    \Push: Monday/
    Bench Presses
    Weighted Dips
    Tate Presses
    Over Head presses

    \Pull: Wednesday/
    Deadlifts
    Bent Over Rows
    Weighted Chins
    Stiff Legged Deadlifts
    (I have weak hams)

    \Legs: Fridays/
    Squats
    Pause Squats
    Zercher Squats


    Turns out that my Step Dad has a bench in storage and I am gonna talk him into getting the damn thing out because he has alot more plates.

    ab work: Weighted situps, weighted hanging leg raises, full contact twists.
    wrists: farmers walking

    Should I incorporate calf raises, shrugs, and neck bridges?

    Im still coming up with a rep scheme.

    Sprints and the tabata routine on sundays(conditioning)
     
  2. Ted-P

    Ted-P Brown Belt

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    Dude. It looks ridiculously hard.

    It's all major exercises.
     
  3. this is my name

    this is my name White Belt

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    I got it from carnal's site
     
  4. Ted-P

    Ted-P Brown Belt

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    deadlifting and squatting in the same week?

    That's brutal.
     
  5. rEmY

    rEmY Needs to eat more

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    its not so bad, but i would pull on mondays and squat on fridays. also vary the intensities of you squat and deadlift i.e. deadlift heavy, squat light one week, deadlift light, squat heavy the next.
     
  6. this is my name

    this is my name White Belt

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    HOMEtrained just pm'd ths one to me by Urban:

    MONDAY
    Bench Presses
    SLDL
    Wide stance squats
    saxon side bends

    WEDNESDAY
    Deadlifts
    close grip bench presses
    box squats
    rows
    weighted sit ups

    FRIDAY
    Squats
    dips
    chins
    good mornings
    hanging leg raises

    Is it any better?
     
  7. wenispinkle

    wenispinkle Skankin' It Easy...

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  8. gruesome

    gruesome Green Belt

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    I did a similar routine, based on carnals stuff, worked very well. I was doing a 5x5 on the main lift of the day(dl, bp, sq) and the assistance was kept in the 6-10 rep range, with at least 3 sets.

    For the most part, I made progress on each lift, every week.
     
  9. HOMEtrained23

    HOMEtrained23 Orange Belt

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    which one gruesome? the first or the second routine?
     
  10. HOMEtrained23

    HOMEtrained23 Orange Belt

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    Are ou talking about mine or his?
     
  11. cockysprinter

    cockysprinter Purple Belt

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    the routine urban sent you is good, if you keep things in the 80% range. if youre new to lifting, which i think you are, this is perfect to get started. how to tell if youre at 80%? the weight should roughly be your 8RM. oh yeah dont try to max out right away, use a 4x4 rep scheme with each lift and an appropriate warm up. start using the bar and slowly work up the weights you use.
     
  12. HOMEtrained23

    HOMEtrained23 Orange Belt

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    What about your legs?
     
  13. graedy

    graedy Brown Belt

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    Looks pretty similar to the routine i used. worked great for me. but i wasnt able to deadlift and squat in the same week.but the reason could be, that i had to take cortison which causes bad recovery and atrophie especially in the legs.
    Go heavy on your mainexercises and maybe try if you make better progress doin the overheadpress only every other workout.
     
  14. CarnalSalvation

    CarnalSalvation Trying to make a Milankey

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    I'd just like to point out that I squat 700lbs and have a massive ghetto booty and legs.

    If people don't build lower body doing one of my routines, it's a genetic thing.
     
  15. aljeffery

    aljeffery White Belt

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    graedy..do u mean overheadpress every other push day??
     
  16. gruesome

    gruesome Green Belt

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    His, the one based on carnals. Your full body(or urbans), 3 day is also good, but different in approach.
     
  17. graedy

    graedy Brown Belt

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    Yep. Thats what i meant.
     
  18. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    I'd do leg day first. Perhaps do glute ham raises over SLDL since you are already doing deads. For push day, I'd do overhead pressing before tate presses. For leg day, perhaps you can do an unilateral exercise in place of zercher squats and do some posterior chain work that day as well. You don't need to do 3 squat variants in a day. You got it down with the basics, you just need a little fine tuning and you'll be off ot good progress.

     

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