Looks good man! I will be keen to see how you progress, particularly with bodyweight :). Keep the updates coming and post regular bodyweight readings perhaps… just so I can nag you hahaha.
extra back training
sounds fantastish
[quote]panzerfaust wrote:
Looks good man! I will be keen to see how you progress, particularly with bodyweight :). Keep the updates coming and post regular bodyweight readings perhaps… just so I can nag you hahaha.[/quote]
I can perhaps post my BW on the start of each cycle.
Keep naging me so I feel obligated to keep my shit together 
[quote]browndisaster wrote:
extra back training
sounds fantastish[/quote]
Phase1/Cycle1/Wave1/Session 1.
20/01/2013.
Warm up.
Jumping jacks: 20 reps.
Lunges backwards: 5 reps pr leg.
Prisoner squats: 10 reps.
Squat to stand: 5 reps.
Squat:
25kg x 5.
30kg x 5.
37,5kg x 3.
40kg x 5.
47,5kg x 5.
52,5kg x 5.
Bench:
27,5kg x 5.
35kg x 5.
42,5kg x 3.
47,5kg x 5.
55kg x 5.
62,5kg x 8.
Barbell row:
20kg x 10.
30kg x 10.
40kg x 10.
Chins:
5 reps. ( neutral grip )
5 reps. ( overhand grip )
5 reps. ( underhand grip )
External rotations: 3x10. ( between bench sets )
Rear delt raises: 3x10. ( between bench sets )
Phase1/Cycle1/Wave1/Session 2.
23/01/2013.
Warm up.
Jumping jacks: 20 reps.
Lunges backwards: 5 reps pr leg.
Prisoners squats: 10 reps.
Stretches for hams, hip flexors, quads, calves: 30 sec each.
Glute bridges/Hip thrusts: 10 reps.
Single leg Glute bridges/Hip thrusts: 5 reps pr leg.
Fire hydrant: 10 reps pr leg.
Superman: 30 sec.
Plank: 30 sec.
Squat:
25kg x 5.
30kg x 5.
37,5kg x 5.
OHP:
20kg x 5.
20kg x 5.
20kg x 5.
25kg x 5.
30kg x 5.
35kg x 7.
DL:
60kg x 5.
67,5kg x 5.
77,5kg x 5.
87,5kg x 5.
Chins: ( done between the other excercises )
5 reps. ( neutral grip )
5 reps. ( overhand grip )
5 reps. ( underhand grip )
Rear delt raises: 5x10. ( done between sets of OHP )
I am sorry to say that I will for a long time put barbell squats on the back burner for various reasons and
rather take the chance that deadlifts in conjuctions with “gentler” quad excercises will be enough for my lowerbody. I know this might be a stupid move, but I feel barbell squats sucks and that my form on those will lead to injury if I dont do something. Now some will perhaps say I should just lower the weights on them etc, but I rather do goblets squats or lunges or both since I find those excercises more natural. So I will not
drop the squatting pattern from my training, but barbell squats are out for the moment. Remember I am not a powerlifter.
Not Shure how I will go about programming my training now, but perhaps something like this:
Day 1: Bench + a row/chins variation, a quad excercise and abs/core.
Day 2: DL + a row/chins variation, a pressing excercise and abs/core.
Day 3: OHP + a row/chins variation, a quad excercise and abs/core.
or
Day 1:
Bench, row, a press, chins, biceps/triceps.
Day 2:
DL, Quads, Hams, Abs.
Day 3:
OHP, chins, a press, row, biceps/triceps.
Hope you dont hate me to much for this decision
I won’t start the argument of whether it’s a good choice or not :P. But have you considered Front Squats instead? Before I purchased a power cage, I only front squatted, and I believe these offered good leg stregth and core development.
[quote]panzerfaust wrote:
I won’t start the argument of whether it’s a good choice or not :P. But have you considered Front Squats instead? Before I purchased a power cage, I only front squatted, and I believe these offered good leg stregth and core development.[/quote]
Well I might try Front squats, but I will experiment the next weeks with different
quad excercises and I will go for that/those who feels most natural, gives a great pump in my quads etc. As I said I will only do DL, BP and OHP as main excercises and I feel this will give me some peace of mind and I can therefor rather chase a great quad pump over a great squat.
Cycle1/Wave2/Session A.
After warm up.
Bench:
20kg x 10.
27,5kg x 5.
35kg x 5.
42,5kg x 3.
50kg x 3.
57,5kg x 3.
65kg x 10.
HS row: 3 x 10 x 40kg.
Dips: 3 x 10 reps.
Chins( various grips ): 3 x 5 reps.
Bicep cable curl: 3 x max reps.
Tricep pushdowns: 3 x max reps.
Comment:
Good session. Happy with last set on bench and I got a vicked upperbody pump 
After some thought I will follow Panzer`s advice and start Front squatting. I will start with just the barbell
and work on form the first sessions. I will do it after deads and do 3 sett x 10 reps. Hope it will both improve my quads and my Deadlift.
[quote]florelius wrote:
After some thought I will follow Panzer`s advice and start Front squatting. I will start with just the barbell
and work on form the first sessions. I will do it after deads and do 3 sett x 10 reps. Hope it will both improve my quads and my Deadlift.
[/quote]
Good idea. I feel dropping all squat variations from your training would be a major mistake and a hinderance to your progress, regardless of specific goals.
Front squats are great in that if you fail, you can just ditch the weight forwards from the rack position.
I suggest using the clean grip position, rather than crossed arms. It may take some time to develop shoulder/wrist flexibility but be patient and it will come.
In some ways I prefer front squats to back squats, as they feel more athletic to me, and are easier on the back due to more upright position.
Set/rep scheme: my personal view is anything over 5 reps is horrible due to form break down. I much prefer a 6-10 x 2-3 type approach for getting volume in. But by all means try what suits you and see how you go.
The front squat will help you develop a strong core due to the struggle to remain upright and prevent pitching forward… and believe it or not, will tax your lungs like crazy.
Front squatting definitely helped my deadlift and the quad development plus glute activation is fantastic. In my eyes, they are second only to the back squat in terms of Boss of Lifts.
Depth depends on your goals I guess. I like going pretty deep with them myself.
Here’s a great article:
/end rant… enjoy!
[quote]panzerfaust wrote:
[quote]florelius wrote:
After some thought I will follow Panzer`s advice and start Front squatting. I will start with just the barbell
and work on form the first sessions. I will do it after deads and do 3 sett x 10 reps. Hope it will both improve my quads and my Deadlift.
[/quote]
Good idea. I feel dropping all squat variations from your training would be a major mistake and a hinderance to your progress, regardless of specific goals.
Front squats are great in that if you fail, you can just ditch the weight forwards from the rack position.
I suggest using the clean grip position, rather than crossed arms. It may take some time to develop shoulder/wrist flexibility but be patient and it will come.
In some ways I prefer front squats to back squats, as they feel more athletic to me, and are easier on the back due to more upright position.
Set/rep scheme: my personal view is anything over 5 reps is horrible due to form break down. I much prefer a 6-10 x 2-3 type approach for getting volume in. But by all means try what suits you and see how you go.
The front squat will help you develop a strong core due to the struggle to remain upright and prevent pitching forward… and believe it or not, will tax your lungs like crazy.
Front squatting definitely helped my deadlift and the quad development plus glute activation is fantastic. In my eyes, they are second only to the back squat in terms of Boss of Lifts.
Depth depends on your goals I guess. I like going pretty deep with them myself.
Here’s a great article:
/end rant… enjoy![/quote]
Okay, thanks for the info man
I did them a little a couple of years ago and felt fine then and it did came easy, probably because I spent six months with goblet squats before I tried front squats. Will be interresting to see how it will go now. I will though go for a cross grip since there is no way in hell I am going to be able to do it with a clean grip LOL. I will however take your tip regarding set/reps and go for 5x5 instead of 3x10.
I’m doing 5 or less reps now with fronts, but I did 3x10 for a while with light weights and I think that has some merit too. Maybe stick with low reps on fronts and sometimes do some high rep front grip lunges.
[quote]MightyMouse17 wrote:
I’m doing 5 or less reps now with fronts, but I did 3x10 for a while with light weights and I think that has some merit too. Maybe stick with low reps on fronts and sometimes do some high rep front grip lunges. [/quote]
okay.
Just remember guys I am using it as an assistant lift for deads and will be training it with the purpose of building my quads, does that change the “keep the reps” low advice, or is low reps always best for fronts?
[quote]florelius wrote:
[quote]MightyMouse17 wrote:
I’m doing 5 or less reps now with fronts, but I did 3x10 for a while with light weights and I think that has some merit too. Maybe stick with low reps on fronts and sometimes do some high rep front grip lunges. [/quote]
okay.
Just remember guys I am using it as an assistant lift for deads and will be training it with the purpose of building my quads, does that change the “keep the reps” low advice, or is low reps always best for fronts?
[/quote]
Just depends on how heavy you do them.
Actually, since you are using the cross-arm grip, perhaps high reps will be fine. I mean there is no rule that says “do front squats for low reps only”. The only reason I stick to low reps is I use %80+ 1RM and clean grip for mine :).
[quote]panzerfaust wrote:
[quote]florelius wrote:
[quote]MightyMouse17 wrote:
I’m doing 5 or less reps now with fronts, but I did 3x10 for a while with light weights and I think that has some merit too. Maybe stick with low reps on fronts and sometimes do some high rep front grip lunges. [/quote]
okay.
Just remember guys I am using it as an assistant lift for deads and will be training it with the purpose of building my quads, does that change the “keep the reps” low advice, or is low reps always best for fronts?
[/quote]
Just depends on how heavy you do them.
Actually, since you are using the cross-arm grip, perhaps high reps will be fine. I mean there is no rule that says “do front squats for low reps only”. The only reason I stick to low reps is I use %80+ 1RM and clean grip for mine :).[/quote]
Ah I see, then I will start with high reps and go from there, who knows maybe I end up using it as a main movement in some months if I like it alot.
I can’t squat either. I’m just going to do a back double bi for my squat opener
[quote]browndisaster wrote:
I can’t squat either. I’m just going to do a back double bi for my squat opener[/quote]
That’s ganksta.
So do you have an injury, or you just dont like the movement of barbell back squats?
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