time for a routine review with aim to going for strongman

Discussion in 'Strength & Conditioning Discussion' started by seamus1979, Jan 5, 2013.

  1. seamus1979

    seamus1979 Green Belt

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    so i figured i should write out my current training routine
    my aim for 2013 is to put a solid years training in and possibly look at maybe doing an amateur strongman competition
    my gym has a few items of strongman equipment stored away that it gets out in the summer months and are used on sunday mornings
    im currently 230lbs at 5,9 and 20% bodyfat
    im running a hybrid 5,3,1 routine

    monday
    submission wrestling

    tuesday
    freestyle wrestling

    wednesday
    deadlift 5,3,1
    rack deadlift for 1 set of 3-5 reps (use 150% of final lift)
    defecit deadlift 1 set of 3-5 reps (use 75% of rack deadlift)
    front squat 5 x 10
    good mornings 5 x 10
    krok row 1 x 25
    ab work

    thursday
    military press 5,3,1
    log lift rep work on 90kg log
    log cleans working on doubles
    laterals 5 x 10
    lat pulldowns 5 x 10
    grip work

    friday off

    saturday
    squats 5,3,1
    rack squats 1 set of 3-5 reps (150% of final weight)
    bottom position squats 1 set of 3-5 reps (75% of rack squat)
    dumbell lunges 5 x 10
    leg curls 5 x 10
    dimmel deadlifts 1 x20
    ab work

    sunday
    bench press 5,3,1
    dips
    pull ups
    arm work

    i dont access to a GHR or hyperextension apparatus
    i am trying to use fat gripz on as many movement as possible to improve my grip.
    i have never really been a big fan of bench press so am forcing myself to do it on a sunday. once the strongman training starts in the summer i will consolidate my two pressing days into one

    thank you for looking over my routine
    any tips would really be appreciated
     
  2. seamus1979

    seamus1979 Green Belt

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    here is my most recent log lifting set
    once i hit failure i start adding 5kg a side and work the log clean for doubles
     
  3. casperthegst

    casperthegst Blue Belt

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    I.like the looks...what's the difference between rack.squats and bottom position
     
  4. seamus1979

    seamus1979 Green Belt

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    rack squat is working the top third of the movement with the bar on the pins
    bottom position is with the support bars at the bottom position of squat
    if that makes sense
    im explaining it terribly
    i will try look up some youtube videos
     
  5. seamus1979

    seamus1979 Green Belt

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    bottom position squat

    rack squats
    these arent my videos
    just ones i found on youtube
     
  6. lpaulgib

    lpaulgib Blue Belt

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    Rack squats look like a waste of time to me. Never failed at the top of the lift.
     
  7. Tosa

    Tosa Red Belt

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    Well for starters - you're saying that you deficit dead and bottom position squat 12.5% more than the weight you used for the 5/3/1 work sets?
     
  8. seamus1979

    seamus1979 Green Belt

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    sorry im not explaining it well
    i totally fucked up explaining my percentages
    say your last work set is 100kg
    so from that i add 50% for my rack deadlift of 150kg
    then i divide by 2 so i do a defecit deadlift of 75kg
    sorry
    i have no idea why i put 75% down
     
  9. seamus1979

    seamus1979 Green Belt

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    to be honest i mainly use rack squats because when i do alot of them i normally make preet good jumps in my squat numbers. i find if you rack squat a number that you have as a target lift it really takes away the nerves. just having say 200kg on your back and feeling it helps when you eventually try to squat it correctly.
    but maybe thats just me.
     
  10. seamus1979

    seamus1979 Green Belt

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  11. Tosa

    Tosa Red Belt

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    Put more work into fewer exercises. For example, drop the rack pulls for more work with deficit deads. Ease up on the overload work.
     
  12. seamus1979

    seamus1979 Green Belt

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    so would you say instead of 1 set of rack squats and 1 set of defecit squats i should just do 2 sets of defecit squats?
     
  13. Tosa

    Tosa Red Belt

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    Two, or ideally, more sets. Even if it means less other stuff.
     
  14. seamus1979

    seamus1979 Green Belt

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    so is 75% of final lift from 5,3,1 roughly a good target weight for defecit work?
    so 3-5 sets of 3-5 reps for defecit deadlifts and bottom position squats after working the main movement?

    so instead of 5 x 10 for things such as lunges maybe cut down to 3 sets
    im finding im doing less grip work now that im using fat gripz on alot of my working sets
     

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