Review My Regime for Strength

Training Beginners
43

yea doin back twice but in two different directions. . movements are in different plane theres a new article on it there but its pretty crap and makes something simple sound really complicated!

Day 1 - Chest and back and triceps (Horizontal push/pull)
horizontal push = pushing out in front
flat Bench/ incline bench/ dips

Horizontal pull = bent over rows, pulley rows, dumbell rows, inverted rows

Day 2 - Legs and ‘core’

Day 3 - Shoulders and back and triceps (vertical push/ pull)
vertical push = pushing overhead
shoulder press, military press etc.
vertical pull = lat pull down, chins, pull ups etc.

Day 4 - Unilateral leg day (light single leg emphasis)
single leg squats/split squats, lateral lunges, single leg stiff leg deadlifts, weighted step ups (once two feet arent planted)

Day 5 - rest - light cardio

Day 6 Olympic Day

  1. Snatch

  2. clean and jerk
    then i’d like to see you break up the lifts into portions starting at the top and working your way to the floor

  3. hang snatch to overhead squat

  4. jerk

  5. hang clean

  6. hang high pull

  7. deadlift

Day 7 Rest - or light cardio

vodka and diet coke in a pint glass with 2 diet cokes is always good. . takes ages to drink. . .alcohol has calories but they’re preferably metabolised and not stored. . . the fizzy drinks ie. red bull, red thunder etc. full of sugar. . . big fat NO.

man up and drink whiskey but thats always dangerous u could end up steaming drunk haha

44

im a large fello and im partial to the odd bottle of whiskey here and there lol. its a 4 hour drive… so i need something to do. :S

should i bother with any stumulants before my session tomoz or just go in dry? and hope adrenaline kicks in? i was gonna bring a few bottles of powerade with me, water them down a bit and sip them on the way home…

i get you now about the two planes…

im thinking swiming on day 5 and cylcing on day 7.

i dont no how im going to survive tonite… my legs will give out before 5am when the place closes. lol

but meh extra cardio! theres 5000 ppl going tonite so im imagining hot temperatures and plently of dancing… and riding :P:P

ive heard diet coke etc are worse than the non diet stuff?

45

ooooo and i just saw the first vein in my right forearm :smiley: lol

46

nah whoever said the diet stuff is worse is a hippy. . unless you have a reaction to aspartame your good to go!

get a few cups of coffee into you and make sure you get some food into you and a shake. . even mix protein powder with the porridge see wot it tastes like cos u were sayin it was rotten. .
EAT SOMETHING
warm up well. . get the energy systems kicked in. . yea get one powerade in during and after not necessarily before. . id steer clear of having sugary drinks until im actually training or literally 5 mins before i start. . once you start glucose clearance is improved and you will get an increase in energy . . drink it too soon before your workout and you will get your ‘sugar rush’ too early and by the time you start training you will be suffering from the associated insulin dependant glucose clearance and drop in blood sugar/tiredness/downer and kerbed lipolysis. . .not nice

ah yea riding would go down a treat. . ya can leave out the cardio then! haha

ooo a vein :slight_smile: . . . first of many

47

lol… ive never had a veinn… :stuck_out_tongue:

ive lifted for a few years on and off… but never ever did i pay any attention to my diet at all until i found this site… it seems to make a big difference. im recovering faster… feeling healthier… and getting lighter, quicker. im away to catch this bus of death to newcastle. shud be amazing. hopefully the gym is empty tomoz so i can puke in the corner if not during deadlifts then defo during the HIIT.

the riding is a done deal… got a contact… :stuck_out_tongue: no wat i mean. lol

48

rite ill get this over and done with before my hands give up on me completly…

didnt get back from newcastle in time yesterday, got held up :stuck_out_tongue: :wink:

so did the olympic session today:

deadlift
60kg - 8
110kg - 5
1200kg - 5
130kg - 5
130kg - 5
150kg - 4
160kg - 2
170kg - 1
110kg - 5 than held the bar till forearms exploded.

Snatch
60kg 5x5

cleans 5x5
70kg

hang cleans x 5 reps and then straight into 5 reps of push press x 5
50kg did it 5 times…

clean and press 5x5
60kg

farmers walks - 45kg dumbells
lengths of hall x 4… i estimate its 25metres long

pinch grip on 20kg plate… got 2 20kg plates… pinch griped them untill thy both fell to the floor. 3 sets.

tore my hands to shreds… bust open 3 callises during the workout… on last set of farmers walks i left a trail of blood :stuck_out_tongue:
but went thru the pain.

my forarms and hands are destroyed. but its all good… sore to type.

tomorrow its chest… was thinking:

one light slow set, one light quick set of bench press to warm up then…

5x5 at 70kg/80kg then want to see 1rm, thinking its about 95/100kg

close grip bench 5x5

flys 5x5

Lat pull down 5x5

Bent row 5x5

Tricep isolations - kick back on bench with plate and/or press down on high pully.

any other ideas or does this look good…

got a question about “norateen 2” from LA muscle… have u any expierence with it or know neone whos been on it? im not sure if its working, ive heard ppl say it makes u real angry and/or real horny but i havnt really noticed any effects like that… i am making gains but i think that could be down to actually having a diet plan…

ive went from 285 pounds to 291 in a week… but i was down to 282 during the week. should i be worried or is this just water… i usually take about 8-10 litres onboard a day!

49

Do you do your olympic lifts before your deadlift? It makes more sense the other way around.

50

deadlifts were first today… kinda did it out of laziness as bar had just been stripped and there was 60kg on it but all the plates were sitting near by so i thought id get it over and done with…

u reckon do snatch and then work from top down?

51

Power exercises should always be worked first since fatigue hits that first.

52

ok cool… ill rejig it for next saturday.

cheers.

53

that wat i said do all olympic and overhead stuff first! doin deadlift maximally first fatigues the legs and lower back and will effect all lifts that follow! sure your deadlift would be affected but better deadlift reduced than ALL your olympic lifts!

ah well workout sounded like fun anyway! the holdin 2 x 20kg plates sounded like fun. . and your seconds set of deads. . 1200kg for 5 reps! wow thats gotta be a record! :stuck_out_tongue:

norateen. . .its basicall just a glorified test booster. . you’l live! might wake up with the odd horn thats about it! haha

chest workout sounds ok but dont do 5x5 then 1rm! follow this

5 reps @ 50% 1rm
2 reps at approx 75% 1rm
1 @85-90% estimated 1rm (potentiation)
Attempt estimated 1rm

If fail on estimated 1rm get spotter to take weight off/ give as much assistance as he can (using his judgement if you will make the lift)dont try squeeze out the lift if its futile or you will not get your true 1rm. . you will just the muscle/motor neurons and reduce maximal strength considerably and your golgi tendon organ will inhibit your next lift as a protective mechanism.

Reduce by 5% and attempt again. .

i find this protocol works better as you arent fatigued by the time you get to your 1rm. . some protocols have ridiculous wave loading and others 10 warm up sets. . not my cup of tea. .

sound like a plan?

then do 5x5 an all that stuff

extra weight could be water retention cos u were on the gargle haha

54

gargle indeed… i think ill try to weigh myself at the same time most days… ive been doing it everyday but its always been different times and ive known myslef to loose up to 8 pounds of water in a rugby match and gain 4 pounds in the gym. lol. so im thinking before my 9am workout on mondays and saturday, ill try to do/eat the same things before hand.

forearms are destroyed today, dont think im going to bother with the whole 1rm thing this week… dont think it would a true representation and my spotter has just bailed on me…

norateen - yea im just thinking of finishing out this tub and then leaving it… was attracked to it for its “muscle building” but also its “fat loss” claims.

tht second set of deads took it out of me big style… :stuck_out_tongue:

i always wake up with a slight “tight” back more than a sore back after a deads session… how much of the back should be used in the lift?

im away to become jamie oliver and mix promax and porridge… should be delightful. :S

ill throw up my workout before 1 and im gonna keep track of my diet today!

cheers

Scott

55

today so far… ill edit it later.

8.00am Wake up
8.20am Porridge with a scoop of promax, Water with 5g creatine, 2 HOT-ROX, 2 Norateen and multi vit

9.00am - Workout:

Bench 5x5 60,70,70,70,75

Incline bench 5x5 27.5 dumbells

Flat flys 5x5 12.5kg dumbells

Bent row 5x5 60,60,60,60,65 (Grip kept giving out,had to rest on knees and regrip in later sets)

Lat Pull down 5x5 11,11,10,10,10 (still dunno if this is x10 pounds or x10 kgs. wat u reckon?)

tricep extensions with 25kg plate 5x5 (on bench, bring plate down behind head with elbows in tight and then up)

Tricep press downs on high pully 5x5 “6”

10.00am finish
grip bothered me on pull downs, bent rows and dumbell incline.

10.15am 1.5 scoops of promax and 5g creatine.

12.15pm tin of tuna with a little EVOO drizzled on

17.00pm 2 foot long hot dogs without buns… just onions.

20.30pm 4 grilled plain burgers

23.00pm i will have 1.5 scoops of promax in milk.

i took some pics… gonna compare them to the ones in my first thread… will post them when i get back from class.

56


upper

left one is 2day… one on right is about 5/6 weeks old.

57


lower

58

you can afford to do lighter on the tricep isolations and mroe reps save the joint some undue stress
3/4 sets of 7/8 reps would probably be better. . was gonna kick some clown up the arse in my gym the other day grunting and throwing around his 3rm on a tricep pushdown . . clown. . dont be that clown please! :slight_smile:

pre and post workout nutrition looks good

i’d say its lbs judging by your bent over rows and that i cant see you finding 100 kg easy on pulldowns and rowing 60. .

defo see the delt and bicep becomming a little more separated and a little more of a peak on the bicep. . legs. . ur gonna have to get better pics. . same place same lighting same camera everytime

aaaaiiiiiittt
good stuff :stuck_out_tongue:

59

those pics were all taken today… gonna take new ones in about 2 weeks. kinda pleased with the old bicep… hadnt thought id grown much at all… meant to add in i was 285 on scales today.

ive also edited the rest of todays nutrition…

tomorrow is legs:

5x5 squat
5x5 step ups (leaving my foot on bench so no momentum)
gonna try out these bulgarian squats. 5x5
lateral lunges 5x5
leg press 5x8 (then gonna have a go at the thing u were talking about, the 10rm thing)
calf presses 5x8 (then a similiar thinig to above)
weighted sit ups 5x10
plank
crucifix

look good?

keep meaning to ask… what are you training for, goals? PBs? etc…

Cheers

Scott

60

legs day looks like a plan. . good stuff. .

still at a glance it looks like your only taking in about 2200 kcals. . . try throw a portion of veg in with the like of the hot dogs and the burgers. .

you like peanut butter? cashews?
add in a handfull here and there to bump up the kcals. . not only will you not gain muscle you will not lose any fat at such a deficit. .your body will slow your metabolism to match intake when its TOO much of a caloric deficit especially with the tough sessions your doing.

me? i box and do taekwondo competitivly have represented ireland a few times. . .

weight training. . .i just enjoy pushing heavy shit around and like working my strength : mass ratio. . pride myself on being far stronger than majority of ppl in the gym who are massive and not pushing near what i am! (im not an arsehole about it though i swear :stuck_out_tongue: )

Defo PB’s but had a setback while ago bolloxed up my tricep after about 4 weeks no benching trying to make weight tried to bench heavy without adequate warm up and fecked up the medial head of my tricep. . .benching was a NO NO for a while could close grip and dip tho so worked on them instead. . getting back up there now tho . .

ah taking a bit of advice on the calves and leg press . . thats what i like to see!

61

u no it… lol

peanut butter is a shout… i hear i should look for as little ingredients as possible… any brands u recommend. wat should i take it on or just eat some on a spoon?

cashews i detest… not a nuts fan.

i was <…> this close to making it onto the irish youth… then broke my ankle 3 weeks before the development tour this summer to South Africa. got kinda depressed and thought about throwing it all in… getting back into it now. aiming to make a proper comeback next session… using this one to get back into shape, playing division 2 club rugby in scotland.

im nearly back to wat i was lifting in the summer with my legs but im a bit off with upper body… but the gains have been quicker this time… defo due to the diet for the first time and maybe to the norateen… :stuck_out_tongue:

62

yea well i dunno what ones are available to you just try get as natural as possible ingredients: nuts, non hydorgenated oil. . basically make sure is mostly nuts and not 70% nuts and 20% oil and 10% sugar! other that that you cant go far wrong. . i throw a heap of milled flax in with the peanut butter and some inulin based sweetener. . tastes quality!

SPOON or blended with bed shake

ah id say the gains are cos you are monitoring everything. . dont put it down to the magic pills yet :slight_smile: