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Little Sprite
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« on: November 27, 2011, 02:57:37 PM » |
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Monday:
Power Cleans 5x3 or 3x3
Light Squat 2x5 70-75% (or front squat)
Deadlift ramp up to 1x5
Abs
Wednesday:
Bench
Rows
CG Bench
(abs)
Thursday:
Light Power cleans
Squat 3x5 80-85%
GRH
Leg extension prehab 3x15-20 reps in between GHR's
Saturday:
Heavy Squat ramp up to a triple, double, or single 90%+
Press
Chins
(abs)
We can snatch as warm up/mobility work before any of these days. You can snatch on thursday for real as well. This is what I sent to my workout partner. What do ya'll think of this routine eh? |
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Hooloovoo
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« Reply #1 on: November 27, 2011, 05:14:48 PM » |
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This seems like an excellent routine! Squatting 3x a week! I personally don't like Wednesday with 2 pushing exercises and only 1 pulling, but I guess you have enough back workout with the cleans and deadlifts throughout the rest of the week to make up for it.
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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Little Sprite
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« Reply #2 on: November 27, 2011, 05:18:30 PM » |
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This seems like an excellent routine! Squatting 3x a week! I personally don't like Wednesday with 2 pushing exercises and only 1 pulling, but I guess you have enough back workout with the cleans and deadlifts throughout the rest of the week to make up for it.
Thanks. The pulling on Wed is 3x5-7 whereas bench is typically ramping up to a max and CGBP is 3x3-4. I agree more pulling probably wouldn't hurt. |
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Hooloovoo
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« Reply #3 on: November 27, 2011, 05:24:19 PM » |
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This seems like an excellent routine! Squatting 3x a week! I personally don't like Wednesday with 2 pushing exercises and only 1 pulling, but I guess you have enough back workout with the cleans and deadlifts throughout the rest of the week to make up for it.
Thanks. The pulling on Wed is 3x5-7 whereas bench is typically ramping up to a max and CGBP is 3x3-4. I agree more pulling probably wouldn't hurt. Got it. Should be fine then. |
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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King Neptune
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« Reply #4 on: November 27, 2011, 05:33:15 PM » |
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Looks great. I would suggest adding some single leg work here and there, maybe in place of the leg extensions...and some more posterior chain work, such as back extensions or reverse hypers.
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Hooloovoo
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« Reply #5 on: November 27, 2011, 05:38:52 PM » |
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Looks great. I would suggest adding some single leg work here and there, maybe in place of the leg extensions...and some more posterior chain work, such as back extensions or reverse hypers.
I think he's got enough lower back/posterior chain work. Squats, power cleans, deadlifts, and GHR all work the posterior chain. |
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Goals by graduation:
Deadlift 350 or 315x3
Squat 300 theoretical-1RM
Bench 200+
Press 115 for reps (if my shoulder heals)
Overall: 850 PL total
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King Neptune
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« Reply #6 on: November 27, 2011, 05:53:43 PM » |
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Looks great. I would suggest adding some single leg work here and there, maybe in place of the leg extensions...and some more posterior chain work, such as back extensions or reverse hypers.
I think he's got enough lower back/posterior chain work. Squats, power cleans, deadlifts, and GHR all work the posterior chain. Squats are more knee dominant, though the posterior chain is obviously involved a lot. The routine is very squat based. Nothing wrong with that, but I personally would recommend either some accessory lifts for the posterior chain, nothing drastic, or more deadlifting. Just my opinion. |
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« Last Edit: November 27, 2011, 06:48:06 PM by King Neptune »
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Little Sprite
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« Reply #7 on: November 27, 2011, 05:58:54 PM » |
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Where would the accessory back work go? I didn't want to trash my back for the whole week+ the way I've been doing while deadlifting, so I eased up on back work. I think I have poor recovery for the low back.
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King Neptune
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« Reply #8 on: November 27, 2011, 06:11:10 PM » |
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Where would the accessory back work go? I didn't want to trash my back for the whole week+ the way I've been doing while deadlifting, so I eased up on back work. I think I have poor recovery for the low back.
Back extensions hinging at the back should be quite easy for the back. I love the single-leg version, hands holding a plate overhead. Or holding a dumbbell at chest height, depends  Reverse hypers are not stressful either, they're even supposed to be therapeutic for the low back. Target is glutes, and getting them strong may help with back health. I don't reckon that squats are enough for this puepose, reading Bret Contrera's work convinced me of that. You can also try pull-through's, though the stack is usually too light, so you may have to do very high reps. But it doesn't add much stress either. Wednesday and saturday look fine for this extra, accesory work with more reps, I think. Oh yes, consider also single-leg Romanian deadlifts, you'd be getting some single leg work and some accessory posterior chain work at the same time. Initially you may think you're not getting anything out of them, they have a learning curve, but eventually you could end up loading them with more than half your deadlift max |
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joe101
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« Reply #9 on: December 01, 2011, 11:30:36 AM » |
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Monday:
Power Cleans 5x3 or 3x3
Light Squat 2x5 70-75% (or front squat)
Deadlift ramp up to 1x5
Abs
Wednesday:
Bench
Rows
CG Bench
(abs)
Thursday:
Light Power cleans
Squat 3x5 80-85%
GRH
Leg extension prehab 3x15-20 reps in between GHR's
Saturday:
Heavy Squat ramp up to a triple, double, or single 90%+
Press
Chins
(abs)
We can snatch as warm up/mobility work before any of these days. You can snatch on thursday for real as well. This is what I sent to my workout partner. What do ya'll think of this routine eh? Wouldn't a bit more volume on one of the days be better? I'm assuming this is an intermediate strength routine in which case you need to have a day with a decent amount of volume in there to stimulate your CNS/muscles enough so they adapt like the Texas Method. Just a thought. |
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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Little Sprite
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« Reply #10 on: December 01, 2011, 11:44:43 AM » |
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I was definitely inspired by the Texas method, but if I did 5x5 squats on any of the squat days I'l literally be in the gym for 3 hours lol (if I used around 80% intensity).
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joe101
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« Reply #11 on: December 01, 2011, 12:18:42 PM » |
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Perhaps you should lower the volume on other days then? I dunno I just don't reckon you've got enough variation between days. You should be blasting the hell out of your body one day to induce a performance increase then have a clear recovery day where it's quite frankly an easy workout which won't take more than 45minutes. Then a CNS focussed day with explosive/PR sets.
What you've got there is not too far away from a novice routine as the volume and rep ranges are pretty consistent between days. Are you still trying to achieve linear progression with this?
What's wrong, might I add, with the Texas method outlined in PPST? It's quite a flexible template if you want to add/remove exercises.
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« Last Edit: December 01, 2011, 12:20:38 PM by joe101 »
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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Little Sprite
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« Reply #12 on: December 01, 2011, 12:24:22 PM » |
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I don't like squatting benching and deadlifting in the same day. Call me a pussy, but 2/3 lifts would suffer. Also, I'm diabetic, and three huge lifts will make my blood sugar come down too fast. And I really dislike eating mid workout and waiting for it to go up and stabilize.
What would you say of increasing volume on Monday, doing front squats (forgot to include them and I want to do them) on Thurs (removing the back squats) and keep Saturday the same?
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King Neptune
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« Reply #13 on: December 01, 2011, 12:26:33 PM » |
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I beg to differ. He has heavier and moderate days. His routine is a bit like an upper / lower split, only he's squatting on the second upper body day |
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Little Sprite
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« Reply #14 on: December 01, 2011, 12:29:12 PM » |
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If I recall correctly either on SS forums or PP, Rip does also suggest light light heavy or light med heavy as an alternative to the texas method as post-novice programming?
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