Critique my routine

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Seanbundy1988		Critique my routine	11-01-2013 @ 18:26
Member 3971, 198 posts SQ 250, BP 160, DL 280 690.0 kgs @ 110kgs UnEq	Hi if you guys could help me out with my routine id really appreciate it. I have 2 training days i can fit in a week and hopefully i could do events etc on the weekend if i get time. I was thinking of this .... Day one. Squats and deads Squat 5x5 (strength) Squat 1x12 (conditioning) Deadlift off blocks 3x3 (to fix weak lower back) Deficit deadlift 3x5 (help with my lockout) Finish off with abs (core) Day two. Pressing and upper back Strict press 3x3 (strength) Wighted dips 5x5 (tricep strength) Pull ups ( back strength and hopefully help lockout ) Then not really sure with the rest ? If i done events id do some snatches, overhead events and moving events What would you do with two days ? Would you lay it out this way?

shortandmighty		...	11-01-2013 @ 18:34
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Looks ok. I would suggest instead of doing deadlifts off blocks and deficits, do deficits and SLDL. You're going to work lockout on the deficits anyway and doing SLDL will strengthen your lower back and hamstrings. Also for your strict press if it was me I would want to do more volume, maybe do some push presses after the stricts but higher reps (thats just a personal preference because I struggle to get any progress).

samevans		...	11-01-2013 @ 18:35
just got PM'd Member 1945, 685 posts	well mate that depends on you goals, food, time, sleep, experience etc. I would do this for strongman Day one Squat 3x5 Push press 3x5 Rows 3x8 Day two Dead 3x5 Strict 3x5 Abs 3x12

Robbo		...	11-01-2013 @ 18:39
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	If I had only 2 days to train id do Day 1 Powercleans Squat Cgbp Pull-ups Day 2 Deadlift Push press Rows Any other assistance work you think you may need That would cover most bases

Rodger		...	11-01-2013 @ 18:53
salad dodger missing Member 1805, 10367 posts SQ 215, BP 121, DL 240 576.0 kgs @ 100kgs UnEq	Robbo said:If I had only 2 days to train id do Day 1 Powercleans Squat Cgbp Pull-ups Day 2 Deadlift Push press Rows Any other assistance work you think you may need That would cover most bases that looks good robbo. do you reckon strict press isnt required mate?

Robbo		...	11-01-2013 @ 18:59
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	Rodger said: that looks good robbo. do you reckon strict press isnt required mate? I don't think it's imperative. A strong cgbp has always carried over well to overhead either on a log or a bar for me. When my cgbp is at its strongest my overhead also is. However, I do like to switch between pushies and strict and wouldn't like to do pp all the time so you could always do that in the routine to keep the shoulders strong

shortandmighty		...	11-01-2013 @ 18:59
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	Rodger said: that looks good robbo. do you reckon strict press isnt required mate? If you think about it, how often do you strict press in a comp.


Seanbundy1988		...	11-01-2013 @ 19:21
Member 3971, 198 posts SQ 250, BP 160, DL 280 690.0 kgs @ 110kgs UnEq	Thanks for replys. Robbo what deadlift variation would you do if you was strong off floor but week lockout ? Sets x reps ? Do you think i should change variation weekly ? Ill probably switch strict and pushes weekly as push press ruins my knees !

Robbo		...	11-01-2013 @ 19:31
When I have enough cash, I get a deep tissue. Member 465, 11029 posts SQ 240, BP 175, DL 302.5 717.5 kgs @ 104kgs UnEq	Seanbundy1988 said:Thanks for replys. Robbo what deadlift variation would you do if you was strong off floor but week lockout ? Sets x reps ? Do you think i should change variation weekly ? Ill probably switch strict and pushes weekly as push press ruins my knees ! I would do Defecit deadlift at around 3-4 inch Defecit. Hammers the lockout. As for sets/reps you could start out with a simple 5x5 @ around 75-80% of your 1rm and up it each week by 2.5-5kg. If you are fairly new to the game then I wouldn't worry too much about varying the exercises for deads. Get some solid work in for a few weeks.

Seanbundy1988		...	11-01-2013 @ 20:04
Member 3971, 198 posts SQ 250, BP 160, DL 280 690.0 kgs @ 110kgs UnEq	Nice one thanks mate

VanillaGorilla		...	11-01-2013 @ 20:18
the UK's leading expert in bio mechanics Member 1973, 7379 posts	shortandmighty said: If you think about it, how often do you strict press in a comp. Not really relevant, it's assistance to improve the pressing power from triceps and delts. How often do you RDL in a comp? Or bench? Or pull ups etc etc

Thing		...	11-01-2013 @ 20:27
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	VanillaGorilla said: Not really relevant, it's assistance to improve the pressing power from triceps and delts. How often do you RDL in a comp? Or bench? Or pull ups etc etc That might be the Arnold's 2014 events

shortandmighty		...	11-01-2013 @ 20:47
Aiming for a 250 squat by the end of 2012 Member 1989, 3168 posts SQ 240, BP 140, DL 270 650.0 kgs @ 90kgs UnEq	VanillaGorilla said: Not really relevant, it's assistance to improve the pressing power from triceps and delts. How often do you RDL in a comp? Or bench? Or pull ups etc etc Fair point. I was just thinking about the lack of time against relevance whether it would be feasible to do just push press.

VanillaGorilla		...	11-01-2013 @ 20:49
the UK's leading expert in bio mechanics Member 1973, 7379 posts	shortandmighty said: Fair point. I was just thinking about the lack of time against relevance whether it would be feasible to do just push press. Personally the more strict press, seated press and CGBP I do the better my PP gets even without training it.

Thing		...	11-01-2013 @ 20:50
a large fingered spastic that demolishes plant Member 89, 31706 posts SQ 260, BP 220, DL 290 770.0 kgs @ 142kgs UnEq	VanillaGorilla said: Personally the more strict press, seated press and CGBP I do the better my PP gets even without training it. Agreed

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