Thread: What do you think about this power routine?

Why don't you look into a powerlifting routine and follow it, or at least abide by its principles?

-There is no implementation of training at 100% intensity, as in hitting a 1RM.

-There is no speed training.

-There is no core work.

-There is not enough lower body work.

-I actually am following a routine I've read about fairly closely.
-I can't max out often because I have no spotter.
-Exactly what type of speed training?
-How are squats, DB presses, and deadlifts not core exercises?
-Deadlifts, squats, and calf raises are lower body work, and squats and deads work just about everything in the lower body as far as I can tell.
-I know I sound very argumentative, but I'm not really understanding what you're saying based on what I'm replying with right now, plus I've been following this workout for a couple weeks and I've been pretty happy with it so far. I do appreciate the advice, and if you could just explain what you said, I would appreciate that too. Thanks.

Originally Posted by Squaggleboggin

-I actually am following a routine I've read about fairly closely.
-I can't max out often because I have no spotter.
-Exactly what type of speed training?
-How are squats, DB presses, and deadlifts not core exercises?
-Deadlifts, squats, and calf raises are lower body work, and squats and deads work just about everything in the lower body as far as I can tell.
-I know I sound very argumentative, but I'm not really understanding what you're saying based on what I'm replying with right now, plus I've been following this workout for a couple weeks and I've been pretty happy with it so far. I do appreciate the advice, and if you could just explain what you said, I would appreciate that too. Thanks.

Conv deads are a back exercise not a leg movement...if you are htting the legs you are doing them wrong. SLDL's are for the hammies and glutes but they are way different then conv deads.

According to this, you hit the legs during almost the entire movement; it would be impossible to complete without movement of the legs (looking at the very first one they show).
http://www.stumptuous.com/baddl.html

Originally Posted by Squaggleboggin

According to this, you hit the legs during almost the entire movement; it would be impossible to complete without movement of the legs (looking at the very first one they show).
http://www.stumptuous.com/baddl.html

But its not an exercise to be used for legs. If you are using them for legs then you are doing something wrong. Never have I ever gone through a day of back and come out with legs being hit hard at all. You should be hitting your back more then your legs when doing deads.

www.joeskopec.com, you don't have to train with 1rm as frequent as ws does nor do you have to have a speed day in order to achieve great results...

PS ... i've been given advice from experienced PL that you should start off with low volume when first entering a strength program, especially if your fairly new.

try this

Monday:

Squats -- 2 x 5
Box squats alt w/ Leg Presses -- 2 x 6
Good Mornings -- 2 x 6-8

Calves superset -- 2 x 10
Abs

Wednesday:

Wide Grip Flat bench -- 2 x 4-6
Decline Bench -- 2 x 6
Weighted dips alt with JM Press -- 2 x 8
Side Raises -- 2 x 6-8

Friday:

Dead lifts (alt w/ SLDL) – 3x3
Bent over rows -- 2 x 4
Pull downs or Pull ups -- 2 x 6
BB Curls – 2x4
DB Curls – 2x10

Indeed I do feel it harder in my back than in my legs, but I still feel it quite a bit in the legs. I mean how can you not when you have to go down so far with conventional deads? I'm pretty sure my form is down right... my back is as straight as possible (shoulders come forward to reach the weight near the ground though) and the entire movement is very controlled.

I do consider this to be quite low volume (especially compared to previous routines I've used). It may seem like it's higher because I included what I do for warm ups in there, but I like the rep range I'm in now. I try to do fast positive reps and slow negative reps whenever I can, and I thought that was supposed to help develop the explosiveness. Is there something else I should do to develop the explosive strength and power I'm after?

Thanks for the help.

yeah def. don't do the routine you listed above...also don't do slow negatives...thats more used in bodybuilding...explosive movements should be practiced go fast not slow!!

Originally Posted by Squaggleboggin

-I actually am following a routine I've read about fairly closely.

Provide me with a link. I would like to see this routine.

-I can't max out often because I have no spotter.

Well, do it when you can get a spotter. Also, a power routine is going to be hard to follow without an adjustable barbell.

-Exactly what type of speed training?

Use compensatory acceleration to lift submaximal weights. As in, lift 50-70% of your 1RM for 8-10 sets of 2-3 repetitions, but lift the weight as fast as you possibly can on the concentric portion of the motion.

-How are squats, DB presses, and deadlifts not core exercises?

When I say core, I mean abs, obliques, and lower back. Surely, the aforementioned exercises all use those muscles as stabilizers. However, that is why you want to strengthen them. They need to be very strong when you use heavy weights on those lifts so as to prevent injury and help you maintain proper form, which in turn makes your body a more efficient lever.

-Deadlifts, squats, and calf raises are lower body work, and squats and deads work just about everything in the lower body as far as I can tell.

That's great, but calf raises shouldn't really be part of a power routine. As well, you have nowhere near enough volume for your posterior chain, which is oh so important for 2 of the 3 powerlifting movements.

Originally Posted by tenxyearsxgone

www.joeskopec.com, you don't have to train with 1rm as frequent as ws does nor do you have to have a speed day in order to achieve great results...

You don't have to, but I think both methods of training should be implemented at some point. Improving intramuscular coordination occurs most efficiently with the heaviest weights. As well, the rate of force generation is very important, which speed training improves.

I do have an adjustable barbell, I just prefer dumbbells over the barbell for just about all exercises, and it doesn't help that there's no spotter. :-/

"Use compensatory acceleration to lift submaximal weights. As in, lift 50-70% of your 1RM for 8-10 sets of 2-3 repetitions, but lift the weight as fast as you possibly can on the concentric portion of the motion." Is that typically the best thing for power/strength? Should I do more than 70% of my 1RM for exercises (I've heard that you should work with something like 85% of your 1RM for low reps)?

"When I say core, I mean abs, obliques, and lower back. Surely, the aforementioned exercises all use those muscles as stabilizers. However, that is why you want to strengthen them. They need to be very strong when you use heavy weights on those lifts so as to prevent injury and help you maintain proper form, which in turn makes your body a more efficient lever." For abs, are weighted crunches with a lot of weight and low reps (since they're needed for the higher weight used in the big lifts) be the best thing? Side diips for obliques? I thought SLDLs were great for lower back; should I use something else in addition?

"As well, you have nowhere near enough volume for your posterior chain, which is oh so important for 2 of the 3 powerlifting movements." Which exercises will work this sufficiently?

Keep in mind I'm not interested (at least not for a very long time) in entering competitions or anything like that; I just want more power. Thanks for the help.