Strength training routine advice
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| badmongo |  | Strength training routine advice | 13-10-2012 @ 15:25 |
 has experience of quad imbalance Member 3676, 427 posts | Hi, having dropped some weight and with the summer heat gone, im feeling ready to hit training hard again whilst continuing to drop weight. This is my planned routine: Press Strict OH - 3sets x1-3 Bench Press - 3sets x1-3 Seated OH - 2sets x6-8 Incline Bench - 2sets x6-8 DB Laterals - 2sets x10 Pull Deadlift - 3sets x1-3 Power Clean - 3sets x1-3 BB Row - 2sets x6-8 WG Chin - 2sets x6-8 Face Pull - 2sets x10 Squat Back Squat - 3sets 1-3 Front Squat - 3sets 1-3 GHR - 2sets x6-8 Leg Ext - 2sets x12-15 Calves - 2sets x15 Bodyweight excercises may vary on reps whilst im still on the heavy side Does this look ok? The sets of 1-3 i may do as 5/3/1 progression instead. | ||
| badmongo | | ... | 13-10-2012 @ 21:11 |
has experience of quad imbalance Member 3676, 427 posts | Have I posted in the right place? Just want to know if it looks alright volume wise and if there is anything I should drop or add? | ||
| herman | | ... | 13-10-2012 @ 22:29 |
 hermit Member 3904, 988 posts | Have you had experience with a similar regime before? If it works for you, then continue. But to me it looks really illogical. So many exercises and such little squat volume. Also the order and number of exercises seems too much for you to get the most out of any of them. Like power cleans after deadlifts? And the only squats on the day following the "back attack" session? If you are only going to squat once a week, you want everything else to lead into it optimally because they are such an important exercise. I would happily lose the squat assistance stuff (like GHR & leg extensions) in favour of more squats. You also do not need to make every session as hard as each other. One heavy long workout and two easier faster workouts might make better use of your recovery curves. The split in bodyparts and high number of exercises makes it look a lot like a bodybuilding setup. | ||
| badmongo | | ... | 13-10-2012 @ 22:56 |
has experience of quad imbalance Member 3676, 427 posts | Thanks for the response, I've only ever really done bodybuilding splits in the past so now I'm trying to focus on strength I'm not sure how to change things. I dont mind squatting after dead lift day as I find that the soreness doesn't kick in fully till the day after. Often go tues wed thurs as press pull squat. But as you mentioned it's the volumes I really don't have a clue on. I was thinking of trying wendler but was unsure about assistance work etc? | ||
| herman | | ... | 13-10-2012 @ 23:32 |
hermit Member 3904, 988 posts | Post Edited: 13.10.2012 @ 23:33 PM by herman A very important Tip for you.Stay as simple as you possibly can, for as long as you can. If you havent tried simple training sticking to only the "main" exercises/lifts, you really do not know how much you can progress in a really easy and fast way. If you are reasonably athletic, I reckon you could bump up all your lifts on a typical beginner strength routine. (the kinda thing that uses a lot of 5's P.S soreness should never really be an issue at this stage. The reason why you dont want your only squat day after doing loads of back work the day before, is that it will limit what you can squat. More of a nervous system thing. Weights that would feel light, would instead feel very heavy. | ||
| frankie1parke | | ... | 14-10-2012 @ 09:20 |
 Squat depth : approved. Member 3804, 224 posts SQ 300, BP 180, DL 272.5752.5 kgs @ 115kgs UnEq | go for a simple program like jim wendlers 531 its guaranteed progress with that and you dont have to do much thinking its all laid out for out only thing left to put in is hard work and the results will come | ||
| badmongo | | ... | 14-10-2012 @ 22:07 |
has experience of quad imbalance Member 3676, 427 posts | So basically squat deadlift overhead and bench? Ether 5x5 or wendler with no assistance? | ||
| JohnC | | ... | 14-10-2012 @ 22:25 |
Member 990, 52 posts | badmongo said:So basically squat deadlift overhead and bench? Ether 5x5 or wendler with no assistance? Why drop the assistance? Wendler's 531 or 531 for powerlifters is a complete strength program including assistance, why not just do it as written? | ||
| badmongo | | ... | 14-10-2012 @ 22:43 |
has experience of quad imbalance Member 3676, 427 posts | Don't really know. My goal is to give strongman a try although I may also try powerlifting. I'm not sure how to train for strength specifically though. Been training for 5years in total with a 2 year layoff of recent but always bodybuilding style. I'm not a beginner but weight training for strength is a new concept for me. Don't want to much volume but not too little. | ||
| shanejer | | ... | 14-10-2012 @ 22:48 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Looks fine | ||
| badmongo | | ... | 14-10-2012 @ 22:51 |
has experience of quad imbalance Member 3676, 427 posts | shanejer said:Looks fine yeah, which bit? | ||
| shanejer | | ... | 14-10-2012 @ 22:53 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | Your first post . Although I'd stick at 3 reps not 1 or 2. But that just works for me. Singles or 5's may be best for you just jump in and find out ! | ||
| badmongo | | ... | 14-10-2012 @ 22:59 |
has experience of quad imbalance Member 3676, 427 posts | Ok thanks | ||