Ask Scooby - The Friendly Home Fitness And Bodybuilding Forum > Bodybuilding and Strength Training > Powerlifting and Advanced Bodybuilding (Moderators: Danny, dodothebird, Nicky, Little Sprite) > 

Holiday Rest/work out.

Pages: [1]   Go Down
« previous next »
Print
Author Topic: Holiday Rest/work out.  (Read 235 times)
JayTheKing
Bulking Gnome
***

Reputation Power: 1
JayTheKing is starting out.
Posts: 510


I R TANK


View Profile Awards
« on: December 24, 2011, 01:52:05 AM »
My gym is going to be closed next week for the xmas holidays and is only open 2 days during that week in early morning, so i wont be able to continue as per normal with my strength routine.

My Current PR's for this year are

110kg squat confirmed 1RM
77kg bench confirmed !RM
130kg DL confirmed 1RM
50kg Press confirmed 1RM

BW 72kg

I was thinking of taking a total rest from strength training to give me body a good rest and just do light weight and work on form for that week. Would this routine be alright:

Wednesday Upper
Bench press 3x8
Press 3x8
Dips 3x8
Planks/side planks

Friday Lower
Squat 3x8
DL 3x8
Glute activation exercises
Foam rolling exercises

Logged
"Paint is weakness leaving the body"

Goals:
Be #1 body builder under 90kg
Get to 70kg for body building competition in May
Get an 8 pack-so i can great my cheese
Do 25 pull ups
do 200 push ups
Achieved Goals:
6 pack
100 push ups
Paralysisxiii
Bulking Gnome
***

Reputation Power: 3
Paralysisxiii is starting out.
Posts: 856


  • Awards Member of the Month Winner Given for elaborate and detailed advice. Given for tirelessly and competently discussing and answering questions.

    • View Profile Awards
    « Reply #1 on: December 24, 2011, 12:07:45 PM »
    Quote from: JayTheKing on December 24, 2011, 01:52:05 AM
    My gym is going to be closed next week for the xmas holidays and is only open 2 days during that week in early morning, so i wont be able to continue as per normal with my strength routine.

    My Current PR's for this year are

    110kg squat confirmed 1RM
    77kg bench confirmed !RM
    130kg DL confirmed 1RM
    50kg Press confirmed 1RM

    BW 72kg

    I was thinking of taking a total rest from strength training to give me body a good rest and just do light weight and work on form for that week. Would this routine be alright:

    Wednesday Upper
    Bench press 3x8
    Press 3x8
    Dips 3x8
    Planks/side planks

    Friday Lower
    Squat 3x8
    DL 3x8
    Glute activation exercises
    Foam rolling exercises


    Sounds totally fine, but why isn't there any rowing or pulling? Just hammering out endless pressing (3 pressing exercises in one workout and no pulling exercises for the whole week) will catch up with you eventually.
    Might do you better to do only one pressing exercise on the wednesday and then do rows and neutral grip face pulls both 3x8 that day. You won't lose a thing in pressing strength, might even help it out.
    Maybe you'll want to foam roll more often, it'd be good, but maybe not.
    All in all that's totally fine, assuming you're not going all out the whole time like you said.
    Logged
    JayTheKing
    Bulking Gnome
    ***

    Reputation Power: 1
    JayTheKing is starting out.
    Posts: 510


    I R TANK


    View Profile Awards
    « Reply #2 on: December 24, 2011, 12:22:12 PM »
    Quote from: Paralysisxiii on December 24, 2011, 12:07:45 PM
    Quote from: JayTheKing on December 24, 2011, 01:52:05 AM
    My gym is going to be closed next week for the xmas holidays and is only open 2 days during that week in early morning, so i wont be able to continue as per normal with my strength routine.

    My Current PR's for this year are

    110kg squat confirmed 1RM
    77kg bench confirmed !RM
    130kg DL confirmed 1RM
    50kg Press confirmed 1RM

    BW 72kg

    I was thinking of taking a total rest from strength training to give me body a good rest and just do light weight and work on form for that week. Would this routine be alright:

    Wednesday Upper
    Bench press 3x8
    Press 3x8
    Dips 3x8
    Planks/side planks

    Friday Lower
    Squat 3x8
    DL 3x8
    Glute activation exercises
    Foam rolling exercises


    Sounds totally fine, but why isn't there any rowing or pulling? Just hammering out endless pressing (3 pressing exercises in one workout and no pulling exercises for the whole week) will catch up with you eventually.
    Might do you better to do only one pressing exercise on the wednesday and then do rows and neutral grip face pulls both 3x8 that day. You won't lose a thing in pressing strength, might even help it out.
    Maybe you'll want to foam roll more often, it'd be good, but maybe not.
    All in all that's totally fine, assuming you're not going all out the whole time like you said.

    Yeah its going to be about 50% of my 1RM, i totally forgot about rows but i will do them as well. As for the foam rolling, i use it as part of my warm up and squat injury prevention.
    Logged
    "Paint is weakness leaving the body"

    Goals:
    Be #1 body builder under 90kg
    Get to 70kg for body building competition in May
    Get an 8 pack-so i can great my cheese
    Do 25 pull ups
    do 200 push ups
    Achieved Goals:
    6 pack
    100 push ups
    Davebrown1
    If I helped you give me some rep
    Bulking Gnome
    ***

    Reputation Power: 1
    Davebrown1 is starting out.
    Posts: 788


  • Awards Given for tirelessly and competently discussing and answering questions.

    • View Profile Awards
    « Reply #3 on: December 24, 2011, 02:14:19 PM »
    That looks great also a couple days of lighter work will probably help you out. I always find that I come back alot stronger after a good break.
    Logged
    My Progress diary

    My Guide on The Overhead Press
    Murderous
    Tears will get you sympathy sweat will get you results
    Übergnome
    ****

    Reputation Power: 1
    Murderous is starting out.
    Posts: 3534


    Always Motivated


    View Profile Awards
    « Reply #4 on: December 24, 2011, 03:55:25 PM »
    Foam rolling is good. Since you want to allow your body to heal it is ideal to hit this week with high reps as higher rep exercises help build the soft tissues (ligaments and tendons) in your body which will help prevent injuries. For example, instead of doing 8 reps a set of bench press do 20-25 slow reps of it. This does sound boring but if you want to prevent injuries from happening you should at least throw in something such as external shoulder rotations or tricep extensions done slowly for high reps or light leg extensions slowly for high reps for the knees. Good luck.
    Logged
    Murderous's Progress To A 1000 LB Raw Total
    Pages: [1]   Go Up
    Print
    « previous next »
    Jump to: