I like it mate, I imagine you’re working or in some form of education so I wouldn’t max out each time. Go for low reps high sets like 10x3@85% 12x2@90% or 15x1@95%
[quote]crushyourenemies wrote:
I like it mate, I imagine you’re working or in some form of education so I wouldn’t max out each time. Go for low reps high sets like 10x3@85% 12x2@90% or 15x1@95% [/quote]
I know I say this on every noob thread but go with 5/3/1, it is a really good program for getting deadlift to 405. For heavier weight there are better ones but since your new its a good one. You can also substitute overhead press with clean and press.
[quote]crushyourenemies wrote:
I like it mate, I imagine you’re working or in some form of education so I wouldn’t max out each time. Go for low reps high sets like 10x3@85% 12x2@90% or 15x1@95% [/quote]
Are you insane?[/quote]
Slightly but that doesn’t come into it. If he keeps his calories high enough and deloads every 4 or 5 weeks I can’t see it being a problem. Look at the volume olympic lifter do and they do well. With this chaps routine he could be in and out of the gym in 30 mins max if he doesn’t puss around while he’s there.
Do not go above 85% on anything with exception to one exercise on day 5.
You might find you are deadlifting too often (I know it is a deadlift program, but thats often how it works).
Taking a look at week 1: A suggestion would be to break up your deadlift on day 1 into bottom half and top half lifts, and unless you are specifically a sumo deadlifter, scrap sumos and just put deficit deadlifts instead, either that or snatch-grip pulls, either that just scrap them altogether.
Day 2, you may want to actually press, instead of bench (if you were wanting to increase your clean and press). A good combo used by olympic liftes is the squat-press complex: clean, frontsquat, push press, back to chest, drop. 4x3 of that and you are done.
Another option is to press week 1, and bench week 2.
Keep the High Pulls light (75%1RM).
Do some bodyweight reverse or normal back extensions at the end of each day, and some abs 4-5 days a week. And don’t forget to stretch.
im trying to do in a pull/push fasiona nd trying to corporate bench press 2x a week, i do clean and press so where it says power clean, its pretty much the whole olympic movement. also trying to variate two deadlifts and two types of squats(front, back).
yea shooting for 40-50 minute workouts with abs/stretching included…
My advice still applies. Otherwise you may want to check out Sheiko, if you are planning on a high frequency program.
The problem with alternating deadlift variants is this: your stance, and thus, your motor pattern is completely different with each lift. When you front and back squat, you should be using your preferred stance each time, and each will be similar/same. When you sumo deadlift, the stance is so much wider, that you may confuse your motor patterns. Train them both, but train them in different cycles.
It helps if you name your exercises correctly. You are referring to a clean and press, so state that A power clean is usually always referred to as a clean, if not, it is called a full clean.
I think that since you are, by your own admission, a noob, you should go with a simple approach. Pick a deadlifting style and stick to it. Variations are best kept for between-cycle work. And only pull heavy once per week. Also, if you want to push up the press numbers, you’re gonna have to press. Bench is great and all, but is a different skill with different motor patterns. Get some pressing in there.
And you can back way off on your O-lifts too. A clean variation once per week followed by heavy clean or snatch pulls at 105-110% of work weight will be fine. Focus on front squat instead of back squats to push the clean up. And remember to take care of your lats and upper back too.
Bottom line, you don’t need a super-advanced routine to accomplish the goals you have. The simpler, the better. Do your heavy work as doubles and triples with a deload week every third or fourth week and then throw in one or two assistance moves per main lift with a few more reps.
Consider switching to a 5/3/1 style 4 days a week plan or a three day plan that rolls over into the next week. Regardless, take more off days. If you can’t let go of the training every day thing warm up and do some foam rolling on days off. Good luck man
[quote]crushyourenemies wrote:
I like it mate, I imagine you’re working or in some form of education so I wouldn’t max out each time. Go for low reps high sets like 10x3@85% 12x2@90% or 15x1@95% [/quote]
Are you insane?[/quote]
Slightly but that doesn’t come into it. If he keeps his calories high enough and deloads every 4 or 5 weeks I can’t see it being a problem. Look at the volume olympic lifter do and they do well. With this chaps routine he could be in and out of the gym in 30 mins max if he doesn’t puss around while he’s there. [/quote]
i started working out again when school started, last couple weeks have been pretty good just gettin back into it. today hit a 355 lb1 single, the week before i did reps at 314, and the week before that i got 345 lb1…aiming to put more weight on each time i’m deadlifting…and more reps overall:)
tomorrow is power clean, then squats on the weekend!
[quote]crushyourenemies wrote:
I like it mate, I imagine you’re working or in some form of education so I wouldn’t max out each time. Go for low reps high sets like 10x3@85% 12x2@90% or 15x1@95% [/quote]
Are you insane?[/quote]
Slightly but that doesn’t come into it. If he keeps his calories high enough and deloads every 4 or 5 weeks I can’t see it being a problem. Look at the volume olympic lifter do and they do well. With this chaps routine he could be in and out of the gym in 30 mins max if he doesn’t puss around while he’s there. [/quote]
Whether you use it or not, I recommend reading 5/3/1 by Jim Wendler and Starting Strength by Mark Rippetoe before you start on a routine. I wasted a good six months thinking I knew what I was doing, then I did the research and read some books and got myself on track.
myself, i’ve maxed out 495 on squat, 385 on deadlift, and 275 on bench press…
some others; 315 front squat, 165 clean and press, 225 seated military, 45 lb db for curls…
yoyo reporting back is your main man Khurram!
today i got the infamous 405 lb deadlift!!
i was there and my friend had already started on the other bar, and we both got the 405 lift! pretty awesome…this was a 20lb PR for me on the deadlift.
im now at 405(dl)+495(squat)+275(bp) = 1175 lbs…that only means more work to do, i want 1200 lbs by December
tomorrow i will power snatch, then frontsquat/bench press the following day!
A power clean is usually always referred to as a clean, if not, it is called a full clean.