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New routine, please critique

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JonathanIconNew routine, please critique20-11-2006 @ 12:00 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
I have been thinking long and hard about my training at the moment, and how it is affecting my body and strength. I think, and I am not the only one, that I go too heavy, too much of the time, and do not include sufficient volume. I think that this is causing me to get injured more frequently (I have a pretty sore vertabrae in my thorasic spinal area, which hurts when my back is in hyper-extention, as well as some niggling hand injuries, tight hamstrings causing my pelvis to tilt slightly which in turn causes lower back discomfort) which is taking the fun out of training.

So I am having a radical re-think in my training, and I want to stay away from low rep work for a couple of months so that I can build some mass, some rep endurance, and ultimately some strength too. Hopefully my injuries will clear up a bit too, and then in the new year I can concentrate on getting really strong.

This routine is basically just about volume, and repping well within my limits and not to failure. There is going to be some serious squat work, as well as overhead lockout work too (I would be push pressing 115kg if I could just get my lockout to function). Deadlift is taking a bit of a back seat for a while. I am more interested in building up my squat and push press.

Strongman training will continue as normal on Sunday, but I will stay away from max effort work.

It is an 8 week routine, and I will probably max out at the end.

Anyway, this is the routine:

Tuesday:


Push press:

4x10x60, 4x10x65, 4x8x70, 4x8x75, 4x6x80, 4x6x85, 4x4x90, 4x4x95


Squat (nasty volume stuff):

5x10x100, 5x10x105, 5x8x110, 5x8x115, 5x6x120, 5x6x125, 5x4x130, 5x4x135


Overhead seated lockouts, starting from top of head:

2x10x60, 2x10x65, 2x8x70, 2x8x75, 2x6x80, 2x6x85, 2x4x90, 2x4x95


Chins:

4x4 each session with bodyweight, and build up from there. I am very bad at chin upís at the moment.


Friday


Speed squat:

8x2x100, 8x2x105, 8x2x110, 8x2x115, 8x1x120, 8x1x125, 8x1x130, 8x1x135


Bench:

4x10x85, 4x10x90, 4x8x95, 4x8x100, 4x6x105, 4x6x110, 4x4x115, 4x4x120


Deadlift:

6x3x150, 6x3x157.5, 6x3x165, 6x3x172.5, 6x2x180, 6x2x187.5, 6x2x195, 6x2x202.5


Narrow grip bench:

3x10x65, 3x10x70, 3x8x75, 3x8x80, 3x6x85, 3x6x90, 3x4x95, 3x4x100


Sunday:

Strongman training as usual, but now moving to lighter rep work rather than max out attempts every week.


Please critique the routine Grin

Jonathan
AdamIcon...20-11-2006 @ 16:55 
Gone squatting
Member 12, 386 posts
SQ 250, BP 155, DL 260
665.0 kgs @ 90kgs UnEq
The routine looks pretty good. One thing i would say is if you are getting frequent, minor injuries its a fairly sure sign of overtraining. It might be best if you take a full week off or at least five days from lifting to give your body a chance to recover, then start the new routine.

In my experience i have found that if i get out of the habit of cycling my training and i start going near my max week after week, with no real structure, it does more harm than good.
JonathanIcon...21-11-2006 @ 10:54 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Thanks Adam - I am going to try to have a rest period of a few days to recuperate a bit.

Anyone else have any opinion on the routine??

Jonathan
CuddlesIcon...21-11-2006 @ 14:01 
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Eat.Cycle.Sleep.Win
Member 2, 12511 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
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I'm not at home right now, so I cant make all the comments that id like to, but, if it were my job to coach you id make a lot of changes. Before I make any of these observations, please remember that they are merely what I would do. That being said:

- wheres the lat work? 4x4 with chins isnt going to cut it, not by half, in a given week, i'll do chins 3 times, pulldowns at least once, rows at least once and lat shrugs twice. Now, im not advocating doing what I do, but please, DO SOMETHING!, not only will they help your shoulder joints, they'll help you put on weight, check out the pics of Joni's new back, he's put on some real muscle there.

- I think there are far better ways of adding volume than doing sets of 10, especially on things like push presses and seated rack lockouts. Push presses are a technique lift, and improving your technique will get you past your current 1rms, doing tens isnt going to let you improve your technique.

- If you're overtraining, and your joints hurt, take some time off. Do a week of grip, abs and stretching or something, but dont switch to 10s just for the sake of it.

- Do the deadlifting conventional. Sumo pulling is allowed in so few contests, and to be honest, I think you dont deadlift conventional becuase you find it hard. But that wont cut it in strongman. The majoirty of competitions have a deadlift event, and the majoirty of those dont allow sumo. Come on dude, even Joni can pull 500lb!!

- Id split it into 3 midweek workouts and add volume with assistance, maybe dumbell shoulder presses, more lat work, shrugs, etc etc. But that really is a personal preference. Still, I think your volume is pretty low and for the first few weeks you're going to do nothing but detrain.

f**k, that all sounds really harsh but believe me its not meant to be. You've got s**t loads of potential mate, I just want you to fulfil it!
JonathanIcon...21-11-2006 @ 23:18 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Thanks Olly, for the lengthy reply!

I really appreciate you taking the time to post that. I shall answer points individually.

Lats - I did think that the lat volume was low when devising the routine. I am just not sure about any extra lifts, even as assistance, just in terms of time constraints. But agreed, more lat work required.

10's - is this really going to detrain me? I thought that 10's were good for lower body at least. Maybe I have been listening to my bodybuilding housemate too much.

Convo deads - I do find them hard. Innitially I switched to sumo to try to correct my form. I find now that convo deads hurt my back if I keep it straight, so I really cannot keep form with them. Lockout still hurts the back with convo. I have only pulled 210kg with convo recently - do you suggest going back to them all the time, or just prior to comps?

Low volume - this is high compared to what I am used to. It's convincing Brian to do more than 2 exercises for 2sets each which is tricky! Wink

Olly - big favour to ask you. If you have time, could you put some sort of program together for the two gym days in my week. I do not want to take on three days at the moment. I would really appreciate it Grin

Jonathan
CuddlesIcon...22-11-2006 @ 14:54 
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Eat.Cycle.Sleep.Win
Member 2, 12511 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
No worries mate. Give me a chance to have a think and i'll see if I can come up with something that you like.

A couple of things though, as an aside to the routine, we need to get you deadlifting conventional and painfree. I see it like this, you have two options; get it sorted now, or wait, and have to get it sorted later. Either way, you HAVE to get it sorted.

Strongman in general doesnt allow sumo. You want to be a strongman, so dont deadlift sumo! Save it for the fat powerlifting f**kers who want to cheat becuase they cant pull for s**t, or the other fat f**kers who need to deadlift in a suit so there squut isnt 500lbs higher than their deadlift.

Btw, do you own any bands? A really good way to add volume work to things like rear delts is to do band pull aparts after every workout, they take a matter of minutes, theyre easy to recover from and your shoulders will love them.
CuddlesIcon...22-11-2006 @ 14:55 
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Eat.Cycle.Sleep.Win
Member 2, 12511 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
And by the way, Im only doing this becuase I want you at BSM some day, gives me one more f**ker to beatGrin
JonathanIcon...22-11-2006 @ 16:12 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
Haha! Bring it on shorty!

I don't own any bands I am afraid - a bit of a powerlifting toy really so I never got them.

With deadlifts I will do convo from now on. I guess I would say that my max is about 215kg with that at the moment.

My other maxes are:

Bench (not a priority, but still wouldn't mind an increase) - 135kg
Squat (priority) - 160kg
Push press (priority) - 102.5kg for 2x2

Over lifts include me being able to do:

About 5 chins max
110kg for 8's on rows
Close grip bench work is around 85-90kg for 8.

Thats about it.

See you at BSM Wink

Jonathan
CuddlesIcon...24-11-2006 @ 15:06 
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Eat.Cycle.Sleep.Win
Member 2, 12511 posts
SQ 190, BP 150, DL 280
620.0 kgs @ 99kgs UnEq
Administrator
f**k man, really havent had time to actually sit down and give this some proper thought. Hopefully I will tonight.
JonathanIcon...24-11-2006 @ 15:50 
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the Ergbreaker
Member 19, 858 posts
SQ 190, BP 140, DL 260
590.0 kgs @ 128kgs UnEq
I really appreciate the effort Grin
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