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  1. PizDoff is offline

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    Posted On:
    1/11/2005 1:45am

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     Style: Grappling

    --
    Hell yeah! Hell no!

    Another critique my routine thread

    If you please, I think I am missing some things.

    As requested: My routine and why I do these crazy things.

    I always warm up to my higher weights with a few sets of lower weight higher reps at beginning of a workout to get the blood flowing. I am having shoulder problems right now, but otherwise I would try to throw some one rep max attempts in there for variety. If you are having problems with form swallow your pride and lower weight, poor form is asking for injuries and just not worth it. All exercises are performed at a fast controlled steady pace or explosively. Always seek to add more weight to your lifts at a steady pace. Do not over train or train too often, let your body rest and heal up. I usually leave a day in between weight training sessions.

    1rm means 1.3-1.5 rm
    Failure can be thrown in there occasionally for fun and variety.


    Legs and Lower Back Day


    Full squats - http://www.exrx.net/WeightExercises/...FullSquat.html
    I start off with these, with lower weights at first to warm up. I go ATF and rise up fully moving at a steady controlled speed. Feet shoulder length apart, knees and toes pointing in same direction. I usually start off doing some body weight squats, then the Olympic bar, then adding more weight as I pyramid down in reps.


    Jump Squats from Standing
    Crouch a little, then explode upwards as high as you can, and tuck your legs up at the top of the jump.
    Feet shoulder width apart.

    3-4 sets of ten.

    Sumo Squats - ATF Option
    The ATF option combined with sumo squats really target your hamstrings and glutes. Use a wider stance with feet outside your shoulders, flexibility may limit range of movement. Everyone loves gluteal work and this hits it nicely!!!

    Usually 5*5 routine.

    Explosive Jump Squats from ATF
    To be done after non-explosive jump squats.
    Drop down fast, pause very very briefly then exploded upwards.
    Unweighted at first, then with weights. Get 6-12 inches off the ground.

    Usually 5*5 routine.


    Either the Sumo Squats, Sumo Squats ATF or Explosive Jump Squats from ATF are usually performed. Routine can be switched up.



    Deadlifts - Sumo stance deadlifts option
    http://www.exrx.net/WeightExercises/...gDeadlift.html
    Hopefully you had good form on your squats and your lower back is not sore.
    Start off with bar to get blood flowing.

    10*Bar
    10* 1/3 of 1-rep max
    10* 1/3 of 1-rep max
    5* 2/3 of 1 rep max
    5* 2/3 of 1 rep max
    Cautious max out attempt.

    Maxing out on deadlifts should be taken cautiously as it is risky and can potentially lead to injuries if you are not careful. Form must be perfect. I don't recommend this to beginners. Intersparsed with these sets I reach down and touch my toes to stimulate blood flow, do not actually stretch the back muscles statically until the working sets are completed. Massaging the lower back with your knuckles in small circular motions also help stimulate blood to the area.

    Can either be shoulder width stance or sumo stance.

    Gluteal Extension Machine
    2-3 sets of 10, at a weight where I failed at about 12-14 reps at an explosive speed.
    Don't think I need to explain why I do these.

    Calf Raises
    I've heard people say whatever amount of reps, but I do three sets of ten so I can remember, easier to write down later.



    Chest Day + Some Shoulders Day

    Hammer Curls
    Pre-Exhaust biceps before doing chest, seems to work better than not. Oh well.
    2-3 sets of 8-10 where I near failure at the end of the rep range.



    Dips
    Fun!
    Elbows closer, leaning forward for tricep work.
    Further away from body, upright stance for chest work.

    Bench Press
    3*10

    Incline Bench Press
    2-3*10

    Overhead Press - Military Press - Arnold Press
    http://www.exrx.net/WeightExercises/...lderPress.html
    http://www.exrx.net/WeightExercises/...taryPress.html
    http://www.exrx.net/WeightExercises/...noldPress.html

    One of these. 2-3*10.
    Switch grips for variety.

    Chest Flyes Machine

    3*10

    Shrugs
    3-4*10



    Upper Back and Abs Day

    Pull Ups - Chin ups
    Vary grips, also alternating pull ups.


    Lat Pull Downs
    3*10 - Vary Grips

    Seated Cable Rows Or Bent-Over Single-Arm DB Rows
    3*10 - Vary Grips

    Shrugs
    Again.

    Decline Sit-Up Option 1
    Decline bench, arms folded across chest, explode upwards for a sit up.
    Alternating Decline Crunches Option 1
    Same as above just touch elbows to opposing knees.

    Hanging Sit-Up - Alternating Option 2
    Explosive, bring both knees to chest.
    2-3 sets of 10-20.
    Hanging Leg Crunches - Alternating Option 2
    Explosive, bring both knees to chest. Alternate by bringing one knee at a time up to your chest.


    Explosive Sit-Ups Option 3
    Lie flat, arms at sides. Explode forwards and touch your toes.
    3*20


    Lieing Crunches Option 3
    Lie flat on back, legs outstretched, but a few inches off the ground.
    Hands behind head supporting it but not pulling it.
    Bring the legs in towards your chest while simultaneously crunching in and touching elbows to knees.
    Easy to do, lots of reps.

    Alternating Lieing Crunches Option 3
    Same as above, just touch elbows to opposing knees while bringing only the opposite leg inwards.
    Easy to do, lots of reps.

    I do a combination of any of these options.

    No direct tricep exercises, elbows don't seem to like it. May pre-exhaust arms with curls again before back session.



    Plan to start doing some Cleans soon.
    http://www.exrx.net/WeightExercises/...fts/Clean.html
    http://www.wannabebig.com/article.php?articleid=186
    Let's hear it.
    Last edited by PizDoff; 1/12/2005 11:36am at .
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  2. PizDoff is offline

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    Posted On:
    1/11/2005 2:54am

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     Style: Grappling

    --
    Hell yeah! Hell no!
    *flies

    Neck training once every 1-2 weeks I guess.
    Grip training involves overhand grips on the shrugs, or whatever grips I switch it up to like I mentioned.

    I sometimes do rollerblading sprints and interval training a bit in the summer, I need a new pair of skates....stretching....I'm naturally flexible I guess and I do that whenever I feel like, which is like once every few weeks, hahahha!

    Edit: I am training for strength lower body, rehab and hypertrophy in upper body pretty much. Speed and explosiveness are also great.
    Last edited by PizDoff; 1/11/2005 3:35am at .
  3. TaeBo_Master is offline
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    Posted On:
    1/11/2005 3:44am

    supporting memberforum leader
     Style: Judo, Jujitsu

    --
    Hell yeah! Hell no!
    NO SUMO SQUATS!
    Click To Get My Free Training Newsletter... Do It NOW!


    "You all just got fucking owned.";
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  4. Urban is offline

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    Posted On:
    1/11/2005 4:30am


     Style: Shen Ku master

    --
    Hell yeah! Hell no!
    No sumo squats? no love for the posterior chain?
  5. Depth is offline

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    Posted On:
    1/11/2005 6:45am


     Style: Mixed

    --
    Hell yeah! Hell no!
    I agree. No sumo squats. But you didn't say what you are trying to achieve in your work out???
  6. Ronin is offline

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    Posted On:
    1/11/2005 7:29am

    Join us... or die
     Style: Shi Ja Quan

    --
    Hell yeah! Hell no!
    Piz, are those exercise in sequence of how you do them, or you just posted them any old way?
  7. PizDoff is offline

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    Posted On:
    1/11/2005 1:58pm

    supporting memberstaff
     Style: Grappling

    --
    Hell yeah! Hell no!
    Quote Originally Posted by TaeBo_Master
    NO SUMO SQUATS!
    Why?


    Quote Originally Posted by Depth
    I agree. No sumo squats. But you didn't say what you are trying to achieve in your work out???
    Post #2 in this thread.

    Quote Originally Posted by ronin69
    Piz, are those exercise in sequence of how you do them, or you just posted them any old way?
    Pretty much in order of how I do them.
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  8. TaeBo_Master is offline
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    Posted On:
    1/11/2005 7:00pm

    supporting memberforum leader
     Style: Judo, Jujitsu

    --
    Hell yeah! Hell no!
    I will repeat: NO SUMO SQUATS, EV4R!!
    Click To Get My Free Training Newsletter... Do It NOW!


    "You all just got fucking owned.";
    "TaeBo_Master and GajusCaesar just scored 10,000,000 points on all you pawns."

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  9. Mediocrates is offline

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    Posted On:
    1/11/2005 10:18pm


     Style: Fabio Santos BJJ

    --
    Hell yeah! Hell no!
    I would try to throw some one rep max attempts in there for variety
    Unless you are a competing powerlifter, there is no purpose for 1RM testing. Variety is not a goal of strength training.


    I go ATF and rise up fully moving at a steady controlled speed.
    The farthest depth possible while maintaining safety is when the back of the thighs contact the calves (it can certainly be less for other reasons). The reason is that the contact of the calves and hamstrings becomes a fulcrum point and your knee joint is pulled apart by continued compression of the thigh/calf contact area.

    I would also take care to define "steady controlled speed," as it should be employed in all movements in a quantitative fashion.


    Jump Squats
    There is no reason to do these, aside for desire to be injured.


    Chest Day + Some Shoulders Day

    Hammer Curls

    Shrugs
    If you're going to split upper body pulling and pushing, then do so. The point of a split is to train HARDER, not train MORE.


    Plan to start doing some Cleans soon.
    See jump squats.


    This entire routine sounds like it would take a rather large amount of time. If this training routine is to represent a week's time, you do more sets in one week than I do in 2 months.
  10. Urban is offline

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    Posted On:
    1/11/2005 10:53pm


     Style: Shen Ku master

    --
    Hell yeah! Hell no!
    Quote Originally Posted by TaeBo_Master
    I will repeat: NO SUMO SQUATS, EV4R!!
    WHY THE **** NOT?!

    Everyone I've every seen squat big squats wide.
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