Strength Routine

ironman512 · 04-22-2006, 03:48 PM

I'm starting a new routine this week and would greatly appriciiate suggestions and comments on this:
Its 4 days a week, 2 lower body n 2 upper body

Monday
1x5 These sets are ramped so ex. the first would be 170, then 180, 190 n
1x5 ect incresing like that some what
1x5
1x3
1x3

Incline dumbell press
3x10

Skull Crushers
3x10

seated clean n press dumbells
4x10

seateed rows
4x10

Tuesday
Squats
8x3

Lunges wiith dumbells
3x10

Good mournings
3x10

leg curls for hamstrings
3x10

dead lift reps(come up affter bar goes below knees
3x10

Thursday
speed bench
8x3

close grip bench
3x8

dumbell floor press wit 2 second pause
3x10

front plate raises
4x10

Hammer pull downs
3x10

Friday
Squats
4x6 (might make them pause squats)

leg prees machin whhere ur on a decline
3x10

deadlifts
10x1
(one more exercise, any suuggestions appreciated)

with the two leg days there woulld be eexteensive abb work and there be cardio 3 times a week
Gretful for anyt comments,
Iron512

**P-funk** · 04-22-2006, 03:50 PM

the rep ranges are all over the place for strength work.

you have no back work at all!

how will this workout progress over a few weeks?

you really need to re-work this into something usable.

Triple Threat · 04-22-2006, 03:53 PM

Quote:

Originally Posted by P-funk

you have no back work at all!

He's got seated rows, but that's about it.

ironman512, where did you get this workout?

ironman512 · 04-22-2006, 04:07 PM

how will this workout progress over a few weeks?

the wieghts would change along with the assistance exersices

For back work what if on monday i did pull downs along with rows
then on thersday throw in shrugs bent over rows n the hamer pulldowns

ironman512 · 04-22-2006, 04:07 PM

i made the workout triple threat

**P-funk** · 04-22-2006, 04:18 PM

Quote:

Originally Posted by ironman512

how will this workout progress over a few weeks?

the wieghts would change along with the assistance exersices

For back work what if on monday i did pull downs along with rows
then on thersday throw in shrugs bent over rows n the hamer pulldowns

Here is what I would do (take it for what it is worth)

mon- upper body (bench strength + assistance)
tues- lower strength + assistance lifts
thurs- upper body reps
fri- lower body reps

how does that look?

if you need help plugging in exercises and sets and reps just let us know.

**CowPimp** · 04-22-2006, 04:46 PM

You could also take a look at the conjugate routine Dale designed linked to in the Training 101 sticky. Westside templates are also abounding on the Internet and would provide you with a tried and true method of structuring your workout in a similar manner.

I wanted to harp on back work a little like P mentioned. It is SO important for the bench press, and really all 3 of the lifts. Having a strong back will making you so much more stable in all of your lifts. It will improve confidence, reduce the chance of injury, and allow you to maintain a better path for the bar in all 3 lifts. My bench has exploded since I started focusing on pulling movements more, and I just feel more confident holding the bar.

**P-funk** · 04-22-2006, 04:48 PM

Quote:

Originally Posted by CowPimp

You could also take a look at the conjugate routine Dale designed linked to in the Training 101 sticky. Westside templates are also abounding on the Internet and would provide you with a tried and true method of structuring your workout in a similar manner.

I wanted to harp on back work a little like P mentioned. It is SO important for the bench press, and really all 3 of the lifts. Having a strong back will making you so much more stable in all of your lifts. It will improve confidence, reduce the chance of injury, and allow you to maintain a better path for the bar in all 3 lifts. My bench has exploded since I started focusing on pulling movements more, and I just feel more confident holding the bar.

the only reason I didn't say doing a concurrent training program and doing power is because if you look at his signature it says he just benched 225 for the first time a few months ago. that tells me that he needs to work on general strength first and worry about the power training later on down the road.

All that stuff is great but you need to have some absolute strength first. He has a long way to go before he needs to get fancy.

**CowPimp** · 04-22-2006, 06:05 PM

Quote:

Originally Posted by P-funk

the only reason I didn't say doing a concurrent training program and doing power is because if you look at his signature it says he just benched 225 for the first time a few months ago. that tells me that he needs to work on general strength first and worry about the power training later on down the road.

All that stuff is great but you need to have some absolute strength first. He has a long way to go before he needs to get fancy.

I wasn't really advising against what you suggested, I just thought I would throw out the other options. Plus, they good to look at to get a better general idea of program structure. Yeah, I see your point though.

ironman512 · 04-22-2006, 11:31 PM

so is this better
Monday:
keep the same bench set up i have for this day
incline dumbell press: 5x6
lat pulldowns: 4x8
seated rows: 5x5
clean n press dumbell: 4x8

Tuesday
Squats: 10x2
leg press:4x8
Deadlifts: 10x1
SLDL: 4x8
Abb work

Thursday
Speed bench 3x10
skull crushers 4x10
bent over rows: 3x10
hammer pulldowns: 3x10
flat dumbell press 4x10

Friday:
partial deadlifts: 3x10
Pause squats: 4x10
lunges: 3x10
good mournings: 3x10
abb work

word this follow that template u set p funk and what am i missing all help so far greatly appriciated

**P-funk** · 04-23-2006, 06:39 AM

Quote:

Originally Posted by ironman512

so is this better
Monday:
keep the same bench set up i have for this day
incline dumbell press: 5x6
lat pulldowns: 4x8
seated rows: 5x5
clean n press dumbell: 4x8

Tuesday
Squats: 10x2
leg press:4x8
Deadlifts: 10x1
SLDL: 4x8
Abb work

Thursday
Speed bench 3x10
skull crushers 4x10
bent over rows: 3x10
hammer pulldowns: 3x10
flat dumbell press 4x10

Friday:
partial deadlifts: 3x10
Pause squats: 4x10
lunges: 3x10
good mournings: 3x10
abb work

word this follow that template u set p funk and what am i missing all help so far greatly appriciated

still, your rep ranges are all over the place. Also, no need for the speed work on the bench and 3 sets of 10 for speed work wouldn't exactly be advisabel because you will certainly crap out around 5 reps unless the weight was so submaximal, in which case you would really be getting the adaptation that you want.

What I mean was something like this:

mon- upper body strength
bench press- 3 x 5
cg row- 3x5
chin up- 3x5
hammer curl- 3x5

tues- lower strength
back squat- 5x5
rack pull- 5x5
caves

thurs- upper reps- all sets 3 x 10
low incline DB press (or maybe DB decine press...something close to that vertical plane)
pulldown
overhead BB press
one arm DB row
skull crushers

fri- lower reps- all sets 3x10
leg press
RDL
lunge
leg curl
calves

ironman512 · 04-23-2006, 05:50 PM

thank u p funk but are the limited number of exercises on monday n tesday sufficent for strenght gains

**P-funk** · 04-23-2006, 06:08 PM

Quote:

Originally Posted by ironman512

thank u p funk but are the limited number of exercises on monday n tesday sufficent for strenght gains

yes...the intensity is higher on those days so the volume is less. you are training everything twice in a week so you have to manage volume.

ironman512 · 04-23-2006, 06:42 PM

thanks p-funk but i got two questions, wat are rdl n how do u do them, and can i replace racik pulls with partials because i dont have the eqiuipment for rack pulls. Also after liike 2 weeks how much do i increase the wieghts

**P-funk** · 04-23-2006, 06:44 PM

rack pulls....partials....same thing.....what are you pulling the partials off of?

for RDL's check exrx.net.....they are basically like SLDL except with a little bend in the knee.

Try and increase the weight slightly each week. Start out week 1 with a weight your know you can handle. Week 2 increase a little more. Week 3 and 4 go for broke and try and break some PRs. Week 5 take a back off week and lower the volume and go easy.

ironman512 · 04-23-2006, 06:52 PM

the partials i pull of the ground and just go a little below my kneew withh the bar

**P-funk** · 04-23-2006, 06:54 PM

Quote:

Originally Posted by ironman512

the partials i pull of the ground and just go a little below my kneew withh the bar

oooohhh.....you are doing quarter ROM deadlifts.

hmm....that is not the same really at all.....good! but not the same...

what are you doing your squats off of? don't you have a squat rack?

ironman512 · 04-24-2006, 03:02 PM

the sqat rack is desined so that there are 2 non ajustable metal bars going across for anyone who drops the wieght, but these bars are too high to pull off of for rack pulls

**P-funk** · 04-24-2006, 03:43 PM

Quote:

Originally Posted by ironman512

the sqat rack is desined so that there are 2 non ajustable metal bars going across for anyone who drops the wieght, but these bars are too high to pull off of for rack pulls

I see.....okay....then just do reagular deadlifts off the floor.

Bulwark · 04-24-2006, 07:56 PM

P-Funk has the right idea. That's alot of work too for the week. With the changes you make, be sure your diet is giving you enough calories to support the work or you'll overtrain and get sick

Peace

ironman512 · 04-24-2006, 09:19 PM

mucho gracias amigos for all the help

04-22-2006, 03:48 PM	#1
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	Strength Routine I'm starting a new routine this week and would greatly appriciiate suggestions and comments on this: Its 4 days a week, 2 lower body n 2 upper body Monday 1x5 These sets are ramped so ex. the first would be 170, then 180, 190 n 1x5 ect incresing like that some what 1x5 1x3 1x3 Incline dumbell press 3x10 Skull Crushers 3x10 seated clean n press dumbells 4x10 seateed rows 4x10 Tuesday Squats 8x3 Lunges wiith dumbells 3x10 Good mournings 3x10 leg curls for hamstrings 3x10 dead lift reps(come up affter bar goes below knees 3x10 Thursday speed bench 8x3 close grip bench 3x8 dumbell floor press wit 2 second pause 3x10 front plate raises 4x10 Hammer pull downs 3x10 Friday Squats 4x6 (might make them pause squats) leg prees machin whhere ur on a decline 3x10 deadlifts 10x1 (one more exercise, any suuggestions appreciated) with the two leg days there woulld be eexteensive abb work and there be cardio 3 times a week Gretful for anyt comments, Iron512

04-22-2006, 03:50 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	the rep ranges are all over the place for strength work. you have no back work at all! how will this workout progress over a few weeks? you really need to re-work this into something usable.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-22-2006, 04:46 PM	#7
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	You could also take a look at the conjugate routine Dale designed linked to in the Training 101 sticky. Westside templates are also abounding on the Internet and would provide you with a tried and true method of structuring your workout in a similar manner. I wanted to harp on back work a little like P mentioned. It is SO important for the bench press, and really all 3 of the lifts. Having a strong back will making you so much more stable in all of your lifts. It will improve confidence, reduce the chance of injury, and allow you to maintain a better path for the bar in all 3 lifts. My bench has exploded since I started focusing on pulling movements more, and I just feel more confident holding the bar.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

04-23-2006, 06:44 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,574	rack pulls....partials....same thing.....what are you pulling the partials off of? for RDL's check exrx.net.....they are basically like SLDL except with a little bend in the knee. Try and increase the weight slightly each week. Start out week 1 with a weight your know you can handle. Week 2 increase a little more. Week 3 and 4 go for broke and try and break some PRs. Week 5 take a back off week and lower the volume and go easy.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-24-2006, 07:56 PM	#20
Bulwark Registered User Join Date: Apr 2006 Posts: 36	P-Funk has the right idea. That's alot of work too for the week. With the changes you make, be sure your diet is giving you enough calories to support the work or you'll overtrain and get sick Peace
Bulwark Registered User Join Date: Apr 2006 Posts: 36	Killer Ab Workout

04-22-2006, 04:07 PM	#4
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	how will this workout progress over a few weeks? the wieghts would change along with the assistance exersices For back work what if on monday i did pull downs along with rows then on thersday throw in shrugs bent over rows n the hamer pulldowns

04-22-2006, 11:31 PM	#10
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	so is this better Monday: keep the same bench set up i have for this day incline dumbell press: 5x6 lat pulldowns: 4x8 seated rows: 5x5 clean n press dumbell: 4x8 Tuesday Squats: 10x2 leg press:4x8 Deadlifts: 10x1 SLDL: 4x8 Abb work Thursday Speed bench 3x10 skull crushers 4x10 bent over rows: 3x10 hammer pulldowns: 3x10 flat dumbell press 4x10 Friday: partial deadlifts: 3x10 Pause squats: 4x10 lunges: 3x10 good mournings: 3x10 abb work word this follow that template u set p funk and what am i missing all help so far greatly appriciated

04-23-2006, 05:50 PM	#12
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	thank u p funk but are the limited number of exercises on monday n tesday sufficent for strenght gains

04-23-2006, 06:42 PM	#14
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	thanks p-funk but i got two questions, wat are rdl n how do u do them, and can i replace racik pulls with partials because i dont have the eqiuipment for rack pulls. Also after liike 2 weeks how much do i increase the wieghts

04-23-2006, 06:52 PM	#16
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	the partials i pull of the ground and just go a little below my kneew withh the bar

04-24-2006, 03:02 PM	#18
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	the sqat rack is desined so that there are 2 non ajustable metal bars going across for anyone who drops the wieght, but these bars are too high to pull off of for rack pulls

04-24-2006, 09:19 PM	#21
ironman512 Registered User Join Date: Aug 2005 Posts: 309 Photos: 122	mucho gracias amigos for all the help

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