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Your current routine

Joni		...	07-06-2007 @ 12:22
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	interesting range of routines! Already from that you can conclude that one can make fantastic gains with wide variety of routines. Heres mine, its long to read because i have written it mostly for myself: Pressing formula is from the russian squat routine: http://www.joeskopec.com/ruspeak.html Deadlift routine is based on the Jackson routine: http://www.sugdenbarbell.co.uk/index.php/articles/41 Emphasis during this phase is on deadlifts. No deadlift sessions will be missed. I am doing to deads what i used to do for my squats, make them my favourite exercise. You wont hear me complaining about them no longer. I will watch videos, read articles, ask advice, fine tune form, and pull often. Another areas of work are speed and explosiveness. This is slowly introduced by making warm ups snappy and explosive and occasional more explosive exercises as well. Should add power cleans and such like to the routine but no space right now. Another area to work on is speed and fitness. Might just add something in the end of each session to work those areas. Details not yet sure. This routine should take about 9 weeks to go through, but my travels etc may get in the way. This might also hit my strength and weight levels, but i will try to hold on to as much as possible. Monday light swimming Tuesday "heavy" narrow bench press day: 6x3x115 6x4x115 6x5x115 6x6x115 5x5x120 4x4x125 3x3x130 2x2x135 max! double day for push press: 6x2x80 Wednesday Deadlifts 5x2x190 5x1x200 - rack pulls 4x2x200 5x1x200 - rack pulls 3x2x210 5x1x200 - rack pulls 2x2x222.5 5x1x200 - rack pulls Max! Assistance: Rack pulls for a heavy single/triple/5 on single pull days. Varying height, emphasis on 18 inch mark which is conveniently a weak point for me (bar speed slows down just after lift off). Platform deads on double days. Heavyish singles, doesn't have to go balls -> wall heavy, emphasis on speed. Might use bands for these as well. Front squats if ammo left, especially if no assistance done Abs lat work Thursday off Friday "heavy" Push press day: 6x3x80 6x4x80 6x5x80 6x6x80 5x5x85 4x4x90 3x3x95 2x2x100 max! Double day for narrows: 6x2x115 Speed squats (unless no strongm,an on weekend, then no squats on Friday, but instead have heavier squats on sunday) lat work Saturday Light swimming, or hiking etc Sunday Strongman event training if no strongman, then squats and good mornings at the gym.

Thing		...	07-06-2007 @ 12:54
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	hey joni why dont you do squats and event training as i would say the you get a lot form squats and deadlift for strongman. and would it not aid you in your powerlifting also

Joni		...	07-06-2007 @ 13:07
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	its because i only get a one shot per week to do event training, so the day will be full already with log, farmers, yoke and stones and all other things we may do. So thats why i dont want to do them on the same day. And the reason why squats are taking the back seat is that my deadlift is so weak that all focus is on that. Squat PB is 215 and deadlift 227.5 - makes no sense! But i hope that speed squatting and occasional heavier squatting will keep the squat at least the same, if not give slow progress.

Thing		...	13-07-2007 @ 13:50
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	joni i have drawn up a 9 week powerlifting plan that i posted on riot and would like to post it in its entirety here or email it to folk for comments would you or anybody be up for looking and giving any pointers

Joni		...	13-07-2007 @ 14:19
left the country satisfied Member 10, 19241 posts SQ 240, BP 150, DL 270 660.0 kgs @ 107kgs UnEq	aye post away man, though its really tricky to see whats going on in 9 week plans so wee bit of an explanation would help i think Might be worth its own thread in the training section?

big49ersfan		...	14-07-2007 @ 08:31
The longest serving member without a tagline Member 41, 395 posts SQ 255, BP 165, DL 267.5 687.5 kgs @ 103kgs UnEq	here is what i will be doing when back in uk monday- upper body, max effort max effort bench, floor, incline, decline, boards (probably will start on these triceps need a lot of heavy work and shoulders are fried so not goign to do narrow or full benching for a few weeks. if shoudlers are totally fried as they are at the moment then will be doing max effort weighted chins then an accessory, so will be a variety of things here either rep effort so aiming for 20-30 reps i.e. swiss ball bench, 2-3-4 board press, rep effort press ups or dips or heavy dumbell work floor, incline or decline. will just depend on the day then a row with upper back curl ss front raises or side raises tuesday will be fitness will go upto core cmabridge and they will have me run thru some power endurance cuircuits i.e. tred sled, trie flips, sled pulls, front squat, sprints, jumps in some order with varying breaks wednesday off/ yoga thursday max effort legs will work on cycles of deads and squat one or other each week single leg exercise GHR/ reverse hypers/ back extensions, pull thrus friday rep/ dynamic effort upper body banded/ chained bench if shoulders are ok otherwise this will be dropped rep effort work as described above.... if no dynamic work is done will do direct shoulder work here back with upper back tricep ss biceps saturday will be storngman or another fitness session so 5 sessions a week 2 upper, 1 lower and 2 full body fitness sessions but as anyone who has trianied with me knows i come up with s**t all the time and never stick it and just do what my body will let me do

Ben_Tricky_Burgess		...	15-07-2007 @ 19:39
Member 86, 297 posts	i currently do something like: 1. Bench Lower Bench (shirt or raw) Pause DB press Chins or Yates rows OHPs Tricep Pushdowns 2. Sq/DL Assistance GM's or DE Sq's DB Lunges Heavy Walkouts Front Squats 3. Bench Upper 4" Board Press 5" Lockouts DB or Machine Rows T Bar or SSVNB Rows 4. ME SQ Sq DL Abs

little_a		...	16-07-2007 @ 09:29
still a devious weightlifting bastard Member 43, 14379 posts	Dont have one. Never have and never will. Routines are evil and have no place in my Lemon fresh life. %'s are just a figment of peoples imagination, probably thought them up whilst stoned. The sign says "Do not pick the flowers", but the wind cannot read, and blows them away.

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