Sign In
Register
Help
Hey, just wondering if i could have some input here and advice/suggestions on what's good, or not good etc =)
Monday-
(Home Gym)
DB Bulgarian Split Squat 5x5 L+R
1ADB BP 5x5
Weighted Pullups 5x5
1ADB SP 5x5
Thursday-
(Commercial Gym)
Smith Squats 5x5
Power Clean 5x3
Deadlift 3x5
Barbell Bench Press 3x5
Saturday-
(Commercial Gym)
BB Snatch 6x3
Squat Jumps 3x6
Clean n Press 6x3
Clap Pushup superset with..
Body Row 3x6
Good Morning 3x6
(Home Gym Alternative)
1ADB Snatch 5x3
Knee Jumps 5x3
-
1ADB HPC+PP 3x3
Tuck Jumps 3x3
-
ChinUps 4x4
Clap Pushups 4x5
-
DB Swings 3x5
Any suggestions?
Page 1 of 1
- You cannot start a new topic
Add Reply
Strength Week
#1
Ben 
- Heavyweight
-
- Group: Members
- Posts: 1,063
- Joined: 22-July 08
- Gender:Male
- Location:kent
Posted 02 October 2008 - 03:26 PM
Things i Need:
140KG Olympic barbell kit, Power or Decent Squat Rack, Dip Station, Manilla Rope, Sledgehammer + Tyre, Rowing Machine, Sled, Weighted Vest, Captains Of Crush, Sandbag, Rings.
MultiQuote
#2
Will Walshe
- Light Heavyweight
-
- Group: Members
- Posts: 697
- Joined: 01-April 08
- Gender:Male
- Location:Dublin, Ireland
Posted 03 October 2008 - 09:34 AM
Where's the back squat at? (I'm gonna pretend I didn't see that "smith" thing. I assume it's some sort of matrix reference)
"Few things are graven in stone, except that you have to squat or else you're a p****" - Mark Rippetoe
"Few things are graven in stone, except that you have to squat or else you're a p****" - Mark Rippetoe
QUOTE (Ed Flood @ Feb 24 2009, 02:59 PM) <{POST_SNAPBACK}>
Reading up on Pavel's stuff but I'm unsure as to whether I can trust a man who can't afford a shirt.
#3
Brew
- Middleweight
-
- Group: Moderators
- Posts: 421
- Joined: 23-December 07
- Gender:Male
- Location:Sittingbourne
-
Interests:Oly LIfting
Mountain Biking
Posted 03 October 2008 - 12:06 PM
Will Walshe, on Oct 3 2008, 10:34 AM, said:
"Few things are graven in stone, except that you have to squat or else you're a p****" - Mark Rippetoe
Best quote of the day and so true
#5 Guest_Guest_Gubernatrix_*_*
Posted 03 October 2008 - 01:37 PM
Your Thursday routine seems overkill for one day. It is very high volume so unless you are quite new to lifting I would suggest reducing the number of deadlift or bench press sets and moving the power cleans to another day.
What's your aim? It looks like you want to work on several different aspects of strength at the same time. Which is ok but if so, you probably need to rationalise your exercise selection as you've included loads of stuff. Focus on quality rather than quantity.
Maybe try something like:
Day 1 (strength endurance or medium strength)
Bulgarian split squat
DB swings
DB snatch
Weighted pullups
Day 2 (heavy strength)
Squat (front squat or back squat)
Deadlift
Bench
Day 3 (explosive strength)
Power clean or C&P
Snatch
Clap press-up
What's your aim? It looks like you want to work on several different aspects of strength at the same time. Which is ok but if so, you probably need to rationalise your exercise selection as you've included loads of stuff. Focus on quality rather than quantity.
Maybe try something like:
Day 1 (strength endurance or medium strength)
Bulgarian split squat
DB swings
DB snatch
Weighted pullups
Day 2 (heavy strength)
Squat (front squat or back squat)
Deadlift
Bench
Day 3 (explosive strength)
Power clean or C&P
Snatch
Clap press-up
#6
Mark
- Heavyweight
-
- Group: Associates
- Posts: 1,472
- Joined: 23-January 08
- Gender:Male
- Location:Derby
Posted 03 October 2008 - 01:37 PM
Hey Ben,
Smith must be a really good mate if he lets you squat him, as I'm sure you don't mean SMITH MACHINE SQUATS!!!!!!!!!
???????
Smith must be a really good mate if he lets you squat him, as I'm sure you don't mean SMITH MACHINE SQUATS!!!!!!!!!
???????
"The idiots are self regarding consumer slaves oblivious to the paradox of their uniform individuality. They sculpt their hair to casual perfection, they wear their waistbands below their balls. They babble into hand-held twit machines about that cool e-mail of the woman being bummed by a wolf. Their cool friend made it. He's an idiot too. Welcome to the age of stupidity, hail the rise of the idiots!"
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
Charlie Brooker & Chris Morris.
"Don't get hung up on the stopwatch or times, or even weight lifted, think about technique, technique, technique and listening to your body. You will not perform better every session and that is set in stone. Test your self every month keep a written journal not just a forum, a place where you can keep personal notes that you can read to motivate yourself. Don't compare yourself to others when you are working out and likewise do not think that you are already fit as fcuk!!! As someone will always be in front and behind you, ultimate confidence in your abilities yes, but arrogance no, there is a fine line.
But most of all do the things you hate above the things you like or are good at, this will make you a better athlete. Save the things you like for recreational sessions. But ultimately enjoy it, even when you hate it! And finally remember the mind will always give in before the body!"
Here endeth the lesson.
Mark
Coach 'The Box'
The Box training Blog.
The Box mail.
FUBAR
#7
Ben
- Heavyweight
-
- Group: Members
- Posts: 1,063
- Joined: 22-July 08
- Gender:Male
- Location:kent
Posted 03 October 2008 - 03:59 PM
Cheers for the replies.
Haha thought i might get some stick for that.
I'm not choosing that over the back squat, i have no way of back squatting (more than 75KG) with no rack. I could just about clean and press to my back 75KG. And front Squats would still be limited to the weight i can clean, and also this hurts my elbows =/
At my home gym i only have 60KG at hand, so thats why i thought the split squat is a decent sub?
Some good points there Gubes, thanks. And yeh my main goal is just an overall increase in max strength, and some explosive strength.
ok so how about?
Monday:
DB Bulgarian Split Squat
1A DB BP
Weighted Pullups
Thursday:
Front Squat
Strict Press
Deadlift (only a 1 or 2 sets?)
Saturday:
Snatch
Power Clean
Back Squat Jumps? (as i'll be using a weight i can easily C&P)
Don't get me wrong i love squatting and anything for my legs, especially being a basketballer, if i could back squat at home, i'll be doing starting strength with no questions added.
Maybe some weighted walking lunges for a sub somewhere?
EDIT- Just realised, at the commercial gym, i can do OH Squats if these are any good'a replacement?
Cheers
Haha thought i might get some stick for that.
I'm not choosing that over the back squat, i have no way of back squatting (more than 75KG) with no rack. I could just about clean and press to my back 75KG. And front Squats would still be limited to the weight i can clean, and also this hurts my elbows =/
At my home gym i only have 60KG at hand, so thats why i thought the split squat is a decent sub?
Some good points there Gubes, thanks. And yeh my main goal is just an overall increase in max strength, and some explosive strength.
ok so how about?
Monday:
DB Bulgarian Split Squat
1A DB BP
Weighted Pullups
Thursday:
Front Squat
Strict Press
Deadlift (only a 1 or 2 sets?)
Saturday:
Snatch
Power Clean
Back Squat Jumps? (as i'll be using a weight i can easily C&P)
Don't get me wrong i love squatting and anything for my legs, especially being a basketballer, if i could back squat at home, i'll be doing starting strength with no questions added.
Maybe some weighted walking lunges for a sub somewhere?
EDIT- Just realised, at the commercial gym, i can do OH Squats if these are any good'a replacement?
Cheers
Things i Need:
140KG Olympic barbell kit, Power or Decent Squat Rack, Dip Station, Manilla Rope, Sledgehammer + Tyre, Rowing Machine, Sled, Weighted Vest, Captains Of Crush, Sandbag, Rings.
#8
Ben
- Heavyweight
-
- Group: Members
- Posts: 1,063
- Joined: 22-July 08
- Gender:Male
- Location:kent
Posted 03 October 2008 - 04:01 PM
CrossfitDerby, on Oct 3 2008, 02:37 PM, said:
Hey Ben,
Smith must be a really good mate if he lets you squat him, as I'm sure you don't mean SMITH MACHINE SQUATS!!!!!!!!! ???????
Smith must be a really good mate if he lets you squat him, as I'm sure you don't mean SMITH MACHINE SQUATS!!!!!!!!!
???????lol
Are they "that" bad then?
I did 5x5 with 115KG to below parallel, (i find it helps my knee getting below parallel)
And i did feel it in my legs, glutes especially! for several days.
What free weight would that equivalate to? roughly?
=)
Things i Need:
140KG Olympic barbell kit, Power or Decent Squat Rack, Dip Station, Manilla Rope, Sledgehammer + Tyre, Rowing Machine, Sled, Weighted Vest, Captains Of Crush, Sandbag, Rings.
#9
Will Walshe
- Light Heavyweight
-
- Group: Members
- Posts: 697
- Joined: 01-April 08
- Gender:Male
- Location:Dublin, Ireland
Posted 03 October 2008 - 04:58 PM
The 2 bear almost no direct relationship to each other.
What's the scope for either getting a new gym or buying/building your own rack?
What's the scope for either getting a new gym or buying/building your own rack?
QUOTE (Ed Flood @ Feb 24 2009, 02:59 PM) <{POST_SNAPBACK}>
Reading up on Pavel's stuff but I'm unsure as to whether I can trust a man who can't afford a shirt.
#10
Gubernatrix
- Heavyweight
-
- Group: Associates
- Posts: 1,512
- Joined: 27-February 08
- Gender:Female
- Location:London
Posted 03 October 2008 - 07:21 PM
Ben, on Oct 3 2008, 04:59 PM, said:
Some good points there Gubes, thanks. And yeh my main goal is just an overall increase in max strength, and some explosive strength.
I think your second programme looks fine. You are only doing one heavy session per week so you won't get super strong, but at least it's an all-round programme.
Gubernatrix.co.uk - all-round strength training
Join the Women's Strength Training Network on Facebook
Join the Women's Strength Training Network on Facebook
#11
Ben
- Heavyweight
-
- Group: Members
- Posts: 1,063
- Joined: 22-July 08
- Gender:Male
- Location:kent
Posted 03 October 2008 - 08:57 PM
"What's the scope for either getting a new gym or buying/building your own rack?"
Am saving up for a rack at the moment. But want to get the best out of what i've got now.
Oh, ok, so maybe two heavy sessions would work better? sorry to keep going on about it..
Say..
Monday (HOME)
-DB Bulgarian Split Squat
-DB Snatch
-Weighted Pullups
-Clap Pushups
Thursday (GYM)
-Front Squat
-Power Clean
-Bench Press
Saturday (GYM)
-Front Squat
-Strict Press
-Deadlift
2 heavy strength sessions per week?
Am saving up for a rack at the moment. But want to get the best out of what i've got now.
Gubernatrix, on Oct 3 2008, 08:21 PM, said:
I think your second programme looks fine. You are only doing one heavy session per week so you won't get super strong, but at least it's an all-round programme.
Oh, ok, so maybe two heavy sessions would work better? sorry to keep going on about it..
Say..
Monday (HOME)
-DB Bulgarian Split Squat
-DB Snatch
-Weighted Pullups
-Clap Pushups
Thursday (GYM)
-Front Squat
-Power Clean
-Bench Press
Saturday (GYM)
-Front Squat
-Strict Press
-Deadlift
2 heavy strength sessions per week?
Things i Need:
140KG Olympic barbell kit, Power or Decent Squat Rack, Dip Station, Manilla Rope, Sledgehammer + Tyre, Rowing Machine, Sled, Weighted Vest, Captains Of Crush, Sandbag, Rings.
#12
Gubernatrix
- Heavyweight
-
- Group: Associates
- Posts: 1,512
- Joined: 27-February 08
- Gender:Female
- Location:London
Posted 03 October 2008 - 09:05 PM
Yep I think that's better!
Gubernatrix.co.uk - all-round strength training
Join the Women's Strength Training Network on Facebook
Join the Women's Strength Training Network on Facebook
#13
Ben
- Heavyweight
-
- Group: Members
- Posts: 1,063
- Joined: 22-July 08
- Gender:Male
- Location:kent
Posted 04 October 2008 - 05:25 PM
Awesome, cheers Guber! =)
Things i Need:
140KG Olympic barbell kit, Power or Decent Squat Rack, Dip Station, Manilla Rope, Sledgehammer + Tyre, Rowing Machine, Sled, Weighted Vest, Captains Of Crush, Sandbag, Rings.
Page 1 of 1
- You cannot start a new topic
- Add Reply