Author Topic: Contemplating a strength routine - thoughts and advices (Read 1778 times)

Ursus · « **on:** October 28, 2012, 09:37:48 AM »

A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.

To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.

I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.

I was thinking of focusing on

Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.

Obviously I will start very light and build it up, but any thoughts on this.

On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.

Saying this I could go down to gym tomorrow and not feel 100%.

I also do not wish to lose size so if this happens I will up food intake.

maxkane69 · « **Reply #1 on:** October 28, 2012, 09:44:40 AM »

Quote from: Ursus on October 28, 2012, 09:37:48 AM

A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.

To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.

I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.

I was thinking of focusing on

Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.

Obviously I will start very light and build it up, but any thoughts on this.

On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.

Saying this I could go down to gym tomorrow and not feel 100%.

I also do not wish to lose size so if this happens I will up food intake.

This is a great routine only for a young beginners !
Anyone who has a little bit of experience will overtrain after only a week following this routine and get injured in the process !!!

Ursus · « **Reply #2 on:** October 28, 2012, 09:50:49 AM »

I intend to wave cycle my weights and also back cycle my weights after a predetermined time.

E.g

Day
1 - 115 2x5
2 - 117.5 2x5
3 - 120 2x5
4 - 117.5 2x5
5 - 120 2x5
6 - 122.5 2.5
etc...

Then say when I get to 130kg drop back to 120 and continue up to 135 etc

6 bench workouts may be 6 days training at the start but may be over 3 weeks later on in the cycle.

Similar approach will be applied to other exercises (apart from squat and deadlift) however initially I may stagger the difficulty so that in 6 week all exercises are not tough.

BB · « **Reply #3 on:** October 28, 2012, 10:11:17 AM »

I'd go 4x a week to get the volume in.

I'd also lower the amount of exercises, but bump up the number of sets, something like -

Alternating weekly Squats or Deadlifts 3-4 sets of five - 6.

Alternate weekly incline or flat bench - 3 x 5, 1 x 10 - 12, the high rep back off set to help hold size.

Wide grip chins - 3 x 6 - 8, 1 high rep set.

Press out of rack - 3 x 5 or 6.

Straight Barbell curls 2-3 x 6-10

I'd probably throw in a couple of sets of pullovers or similar here too.

Till I knew it was healed, I'd play every thing by feel, especially the pressing movements.

Metabolic · « **Reply #4 on:** October 28, 2012, 10:27:53 AM »

You could try some of this

http://www.elitefts.com/ws4sb/WS4SB.pdf

Ursus · « **Reply #5 on:** October 28, 2012, 10:31:54 AM »

Quote from: BB on October 28, 2012, 10:11:17 AM

I'd go 4x a week to get the volume in.

I'd also lower the amount of exercises, but bump up the number of sets, something like -

Alternating weekly Squats or Deadlifts 3-4 sets of five - 6.

Alternate weekly incline or flat bench - 3 x 5, 1 x 10 - 12, the high rep back off set to help hold size.

Wide grip chins - 3 x 6 - 8, 1 high rep set.

Press out of rack - 3 x 5 or 6.

Straight Barbell curls 2-3 x 6-10

I'd probably throw in a couple of sets of pullovers or similar here too.

Till I knew it was healed, I'd play every thing by feel, especially the pressing movements.

Can you elaborate one the 1 set of higher rep - is this only every other week?

BB · « **Reply #6 on:** October 28, 2012, 10:41:59 AM »

No, every bench workout. Back when lots of guys followed full body stuff, they found that if they added in a set or two of higher rep work it would help them retain size better. It seems to work very well and only takes a extra minute or two.

Ursus · « **Reply #7 on:** October 28, 2012, 01:03:29 PM »

Thanks for input,

Has anyone else anything constructive to add?

Coach is Back! · « **Reply #8 on:** October 28, 2012, 01:10:19 PM »

We follow a Westside template. Today is a maximum effort upper. Reverse band bench. 10 x 2 working to 100%

Darren Avey · « **Reply #9 on:** October 29, 2012, 01:56:49 AM »

Er what?!!

nzmusclemonster · « **Reply #10 on:** October 29, 2012, 02:17:21 AM »

Go on a losing weight routine tubby.

BigCyp · « **Reply #11 on:** October 29, 2012, 02:22:06 AM »

Quote from: The Coach on October 28, 2012, 01:10:19 PM

We follow a Westside template. Today is a maximum effort upper. Reverse band bench. 10 x 2 working to 100%

Sounds like you love the cock with all your heart mind and soul.

nzmusclemonster · « **Reply #12 on:** October 29, 2012, 02:24:45 AM »

Quote from: BigCyp on October 29, 2012, 02:22:06 AM

Sounds like you love the cock with all your heart mind and soul.

Yes Big C, every post that coach makes just reeks of unwashed penis.

cephissus · « **Reply #13 on:** October 29, 2012, 02:30:54 AM »

nothing more boring or pointless fretting over training routines after decades of experience in the gym...

push yourself a little, but not too much. keep it simple, with few movements. that's all.

BigCyp · « **Reply #14 on:** October 29, 2012, 02:33:57 AM »

Quote from: nzmusclemonster on October 29, 2012, 02:24:45 AM

Yes Big C, every post that coach makes just reeks of unwashed penis.

He sounds like the type of guy who adds a mandatory 'How long and thick is your penis' and 'are you circumcised' question to his 'gym' membership forms oh brother gayer than decaff

dr.chimps · « **Reply #15 on:** October 29, 2012, 12:38:46 PM »

Quote from: Ursus on October 28, 2012, 01:03:29 PM

Thanks for input,

Has anyone else anything constructive to add?

If you ever find yourself being chased by a crocodile, do not run in a straight line; he'll reel you in for lunch. However, running laterally at points should dump the croc on his side and allow you a clean getaway.

Marty Champions · « **Reply #16 on:** October 29, 2012, 12:54:17 PM »

ursus doesnt make any sense to me

for a "life time natural" hes already standing pressing 315 for reps

and now wants to go on a "strength routine"

....oh brother...

_bruce_ · « **Reply #17 on:** October 29, 2012, 01:49:19 PM »

315 press is unreal.

funk51 · « **Reply #18 on:** October 29, 2012, 01:56:47 PM »

Quote from: Ursus on October 28, 2012, 09:37:48 AM

A few weeks ago I hurt myself throwing back db's for incline presses. Foot slipped as I did it and hurt my shoulder, I trianed around it a workout or two before realising it was hurt so I took 2-3 weeks off. I think I am now almost 100% and ready to train again - I will know tomorrow anyway.

To prevent injuring it i am considering doing almost a full body workout 4x week or something similar whereby I train movements as opposed to bodypart splits. They days I squat I will do very little else apart from maybe assistance exercises or silly things like biceps just to keep everything ticking over.

I will also start very low and pick maybe 6-8 exercises and do 2 sets of each everyday that I feel that bodypart/movement has recovered. Has anyone any thoughts on this. I done it before with good success. It also meant that I could train in approximately an hour which also helped and suited me a lot.

I was thinking of focusing on

Bench
Squat
Deadlift
Standing Press
Chins
Rows
Dips, CG Bench or Inclines
Good Mornings.

Obviously I will start very light and build it up, but any thoughts on this.

On a routine where I benched 5x week my 5RM went to a 8RM in approx 6 weeks.

Saying this I could go down to gym tomorrow and not feel 100%.

I also do not wish to lose size so if this happens I will up food intake.

look up bill seno or reg park.

cephissus · « **Reply #19 on:** October 29, 2012, 02:00:42 PM »

Quote from: Johnny Falcon on October 29, 2012, 12:54:17 PM

ursus doesnt make any sense to me

for a "life time natural" hes already standing pressing 315 for reps

and now wants to go on a "strength routine"

....oh brother...

another wise post

Coach is Back! · « **Reply #20 on:** October 29, 2012, 03:36:25 PM »

Quote from: nzmusclemonster on October 29, 2012, 02:24:45 AM

Yes Big C, every post that coach makes just reeks of unwashed penis.

You must know a lot about how unwashed penises smell.

Ursus · « **Reply #21 on:** October 30, 2012, 02:59:34 PM »

Never once claimed 315 for reps!

Quote from: nzmusclemonster on October 29, 2012, 02:17:21 AM

Go on a losing weight routine tubby.

Diet

Marty Champions · « **Reply #22 on:** October 30, 2012, 03:02:03 PM »

Quote from: Ursus on October 30, 2012, 02:59:34 PM

Never once claimed 315 for reps!

Diet

lol weve seen your vids already toying with 315 on standing miliatry bro

i dont even stand press 225 your strength is absurd all that heme iron killed your hair but gave you super human strenth

Jadeveon Clowney · « **Reply #23 on:** October 30, 2012, 03:12:42 PM »

thought goudy still had his hair?

Ursus · « **Reply #24 on:** October 30, 2012, 05:28:06 PM »

I do still have my hair.

Never repped 315 I could MAYBE semi push press it for 1