So for the last seven weeks I have been doing a full body routine which
It consisted of three-four exercises, upper body push/pull, and lower body push/pull. It worked really well for my legs, I progressed from squatting 152pounds for 5 reps to squatting 183 for 9 in a super-squat-few-breaths in between fashion. I also broke my old deadlift record of 240, I just pulled 295.
However, my pullup numbers and inline bench press seemed to stall. y routine, and one split routine a week.
Leg Day:
Speed deadlifts 60%1rm for 6x2
Front squats 5x4
Lunges or split squats 3x12
Heavy core work
Upper body day:
Clean+Split jerk 3x5
Dips 3x5
Incline DB rows 3x8
Incline DB BP 3x8
Rear delt flyes 3x12
Full Body
Rack pulls 2x6
Incline flies 3x15
Face pulls 3x15
[quote]Mondy wrote:
So for the last seven weeks I have been doing a full body routine which
It consisted of three-four exercises, upper body push/pull, and lower body push/pull. It worked really well for my legs, I progressed from squatting 152pounds for 5 reps to squatting 183 for 9 in a super-squat-few-breaths in between fashion. I also broke my old deadlift record of 240, I just pulled 295.
However, my pullup numbers and inline bench press seemed to stall. y routine, and one split routine a week.
Leg Day:
Speed deadlifts 60%1rm for 6x2
Front squats 5x4
Lunges or split squats 3x12
Heavy core work
Upper body day:
Clean+Split jerk 3x5
Dips 3x5
Incline DB rows 3x8
Incline DB BP 3x8
Rear delt flyes 3x12
Full Body
Rack pulls 2x6
Incline flies 3x15
Face pulls 3x15
Comments?[/quote]
I think you might want to switch the order of some of your exercises. For example, I would put speed deadlifts after front squats. My lower back gets pretty fatigued doing front squats, and if I want to progressively add more weight to my front squat I would want to be fresh for that exercise. I would also put your clean/split jerk on your leg day too. Maybe switch out speed deadlifts and cleans every other week on this day?
I would throw in some sort of pressing, wheather it be incline, decline, floor, or regular benching. That is unless you feel you can progress faster using DB’s and have heavy enough ones to use that will promote an increase in strength and muscle growth.
I would ditch your “full body” day too. Everything you do that day, you could do on one of your regular training days.
If training 3 days a week is what you want to do, I would suggest a push/pull/legs split.
[quote]Mondy wrote:
So for the last seven weeks I have been doing a full body routine which
It consisted of three-four exercises, upper body push/pull, and lower body push/pull. It worked really well for my legs, I progressed from squatting 152pounds for 5 reps to squatting 183 for 9 in a super-squat-few-breaths in between fashion. I also broke my old deadlift record of 240, I just pulled 295.
However, my pullup numbers and inline bench press seemed to stall. y routine, and one split routine a week.
Leg Day:
Speed deadlifts 60%1rm for 6x2
Front squats 5x4
Lunges or split squats 3x12
Heavy core work
Upper body day:
Clean+Split jerk 3x5
Dips 3x5
Incline DB rows 3x8
Incline DB BP 3x8
Rear delt flyes 3x12
Full Body
Rack pulls 2x6
Incline flies 3x15
Face pulls 3x15
Comments?[/quote]
Why speed DL’s? I think you’d get more out of going heavy for 2-3 reps. I’d also do Fr Sq first.
Why reps of 5 on C&J? you’d be far better served to switch it around to 5x3. Why rear delt flies and not face pulls?
Why a upper/lower and then a full body? why not just upper lower? whats wrong with upper lower?
Most of all. why only so few sets? 3 sets is fuck all unless your gross poundage is huge. As a beginner you’ll fare better with 5+ sets. If you dont have much time then cut a shit lift like flies or something. If you have to pair up easier lifts to get more sets in less time.
how the hell do you front squat if there is no rack?
Any how, why not leg press if you cant squat? leg ext are a little more tricky. I wouldn’t personally include them in any program except an injury rehab or imbalance fixing program. but leg press is a suitable replacement for legit squats until you cop a rack. tell your school they should feel ashamed, like a catholic kid with his dick stuck in a vacuum hose.
For reps id start off with 5x8’s or 5x10’s. You can pair up the smaller lifts like flies or tricep press’ or curls and shrugs etc. to keep the time down.
After you finish a block with 8’s or 10’s switch to 5’s or 6x6. 8 and 10 rep range should do you good as a beginner with no explosive lifts to do. Maybe higher rep range on shit like calf raise and shrugs [depending on how you best stimulate short ROM areas]. If you are looking to transition into the o-lifts [clean and jerk/snatch] then keep the shrug reps low [<8] and SUPER fast.
[quote]Avocado wrote:
how the hell do you front squat if there is no rack?
Any how, why not leg press if you cant squat? leg ext are a little more tricky. I wouldn’t personally include them in any program except an injury rehab or imbalance fixing program. but leg press is a suitable replacement for legit squats until you cop a rack. tell your school they should feel ashamed, like a catholic kid with his dick stuck in a vacuum hose.
For reps id start off with 5x8’s or 5x10’s. You can pair up the smaller lifts like flies or tricep press’ or curls and shrugs etc. to keep the time down.
After you finish a block with 8’s or 10’s switch to 5’s or 6x6. 8 and 10 rep range should do you good as a beginner with no explosive lifts to do. Maybe higher rep range on shit like calf raise and shrugs [depending on how you best stimulate short ROM areas]. If you are looking to transition into the o-lifts [clean and jerk/snatch] then keep the shrug reps low [<8] and SUPER fast.
-chris[/quote]
I’ll clean the weight into place, of course now the limiting factor is the weight i can clean…
The leg press only goes up to 400 pounds (weight stack).
I recently just switched from high reps (8-12) to low reps (4-6) and I’ve been loving the gains. I’ll just use low reps for main lifts and higher reps for the supplementary exercises.
Thanks about the shrug tip!
wow. clean it up eh? rough shit dude. you need a legit training area. But either way its the effort that counts not the random shit to train with.
Yeah, I’d rock the mid range reps (5-8) as your low reps. you’ll get more work into each set, as in more collected poundage.
Maybe move to more single leg lifts so you can are less limited by the weight available. use the leg press 1 leg at a time till you get to 400. then get a real place to train.
I feel like writing your school and telling them that their shit effort towards providing training facilities is contributing to obesity in [whichever random state you live in]. not only that but their lack of concern for creating a strong American youth is basically letting the Communists win. If i tell them that their actions are akin to laying a raw turd on the founding fathers lawn and covering it with leaves, to make a kind of “shit kinder-surprise,” they might buy you a rack.
That being said I doubt they’d take the scolding seriously given that its from Canada. We are the communists after all, with our public health care.
I’ll clean the weight into place, of course now the limiting factor is the weight i can clean…
[/quote]
Do you have a bench press? I had a similar dilemma - no squat rack. I raised the uprights on the bench, and entered from the back. Set up like the picture with the supports facing to the back. Anyway, it worked. I had 365 on there at one point.
[quote]Avocado wrote:
wow. clean it up eh? rough shit dude. you need a legit training area. But either way its the effort that counts not the random shit to train with.
Yeah, I’d rock the mid range reps (5-8) as your low reps. you’ll get more work into each set, as in more collected poundage.
Maybe move to more single leg lifts so you can are less limited by the weight available. use the leg press 1 leg at a time till you get to 400. then get a real place to train.
I feel like writing your school and telling them that their shit effort towards providing training facilities is contributing to obesity in [whichever random state you live in]. not only that but their lack of concern for creating a strong American youth is basically letting the Communists win. If i tell them that their actions are akin to laying a raw turd on the founding fathers lawn and covering it with leaves, to make a kind of “shit kinder-surprise,” they might buy you a rack.
That being said I doubt they’d take the scolding seriously given that its from Canada. We are the communists after all, with our public health care.
-chris[/quote]
What ironic is I’m chinese hahahaha. However, I don’t agree with the oppressive communist system. Don’t even bother writing, they order their equipement once a year.
I’ll clean the weight into place, of course now the limiting factor is the weight i can clean…
Do you have a bench press? I had a similar dilemma - no squat rack. I raised the uprights on the bench, and entered from the back. Set up like the picture with the supports facing to the back. Anyway, it worked. I had 365 on there at one point.[/quote]
Not even a bench press, just a shitass smith machine. I’ve even tried laying a barbell between two cardio bike seats to bench and squat. It worked, till the teacher made me stop, fearing it might ruined the fucking cushioning of the seat.
What about a diet? Your workout really doesn’t matter all that much if you are eating like a pig. Since you are a beginner you will tend to see changes but your physique will ultimately depend on your diet.
get that bar over your head and start doing some good mornings. Those will surely get your squat and deadlift numbers shooting up again, and are great for spine and back health.
