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