**** Random Workout **** Date: 2-6-2012 Weight: 96.5kg A1: Squats - 1 x 5 @ 20kg; 1 x 5 @ 50kg - 1 x 20 @ 70kg; 2 x 10 @ 50kg A2: Pullover - 1 x 20 @ 10kg; 2 x 10 @ 10kg Shoulder Press - 1 x 10 @ 20kg; 1 x 10 @ 35kg; 1 x 6 @ 35kg - 1 x 7 @ 30kg; 1 x 10 @ 20kg B1: Straight-leg Deadlift - 2 x 10 @ 50kg B2: Pendlay Row - 2 x 10 @ 50kg Bench Press - 2 x 10 @ 50kg C1: Chin-ups - 1 x 3 @ BW; 1 x 3 @ -20kg; 1 x 5 @ -40kg - 1 x 7 @ -60kg; 1 x 6 @ -70kg; 1 x 5 @ -70kg C2: Dips - 1 x 5 @ BW; 1 x 5 @ -20kg; 1 x 7 @ -40kg - 1 x 10 @ -60kg; 2 x 10 @ -70kg Leg Press - 1 x 15 @ 120kg; 1 x 15 @ 100kg; 1 x 15 @ 80kg Squats: Tough and last few reps weren't pretty, but not too bad. Not too sore today. Deadlifts/Rows: Had some grip problems at the end of the second superset, but besides that went well. Chin-ups/Dips: felt the effects of all the previous exercises. Now off to eat a lot of meat and some salad... ohnomnom! :love: Will be back for some more starting strength next weekend, when I'm back from drilling holes in the ground and getting bit by ticks.
**** Starting Strength; Workout A **** Date: 12-6-2012 Weight: 96.3kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 60kg - 1 x 5 @ 80kg; 1 x 5 @ 85kg; 1 x 5 @ 90kg - 1 x 1 @ 95kg; 1 x 1 @ 100kg; 1 x 1 @ 102.5kg Bench Press - 1 x 5 @ 20kg; 1 x 5 @ 40kg; 1 x 5 @ 50kg - 3 x 5 @ 60kg Deadlift - 1 x 5 @ 60kg; 1 x 5 @ 80kg; 1 x 5 @ 100kg - 1 x 3 @ 110kg; 1 x 3 @ 115kg Rack Pull - 1 x 3 @ 100kg; 1 x 3 @ 120kg Dips - 3 x 7 @ BW Barbell Curls - 2 x 10 @ 20kg Squats: Was trying out what I could do after not training for a week and a bit. Bench Press: Nice and easy. Deadlift: Did not go too well. Tried some rack pulls to see how they feel. Barbell Curls:
**** Starting Strength; Workout B **** Date: 14-6-2012 Weight: 96.6kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 5 @ 60kg; 3 x 5 @ 70kg Shoulder Press - 1 x 5 @ 20kg; 1 x 5 @ 30kg - 3 x 5 @ 45kg Push Press - 1 x 5 @ 50kg; 1 x 3 @ 50kg; 1 x 2 @ 40kg Dumbbell Rows - 1 x 10 @ 15kg; 1 x 18 @ 22.5kg; 1 x 10 @ 22.5kg Cable Rows - 1 x 10 @ 30kg; 2 x 5 @ 45kg Pull-ups, wide grip - 3 x 7 @ -60kg Squats: Was still sore from monday so took it a little easier. Shoulder Press: Yay!
Is there another training routine I could do instead of starting strength (for a bit at least)? I skipped last workout because I didn't feel like training and I'm not enjoying sessions as much lately. I do have a little more time right now, because most study related things are done for the year.
it's technically off season for uni student so you could try a 6 week hypertrophy program followed by some kind of speed development program.
This is why I like 5/3/1 even though people would say it isn't competition proven. You have a week of relatively easy weight, a heavy weight, and a damn heavy weight, so don't get the feeling that I just don't want to lift a lot of heavy weights x times a week every week that I found with Starting Strength. I felt stuck at the same weights for quite a while, which in itself was demoralising. Even on Rips dvd for SS not all the guys are lifting heavy weights. You could spread them out more to one significant Barbell lift per workout. Strength gain is as much in the recovery (so they say).
Thanks for the responses. Zaad: Are there any 'pre-made' routines I could use for that? harukoraharu: I have been thinking about 5/3/1, only 1 big lift per workout does look nice.
5/3/1 is one i'd agree with, but it depends on the person. i like 5x5 programs. i'd follow it with a routine that does more explosive or O-lift work, there are tons of program on o-lift stuff, but westside skinny bastards is pretty nice.
5/3/1 - Shoulder Press 1.1 (19-6-2012) Weight: 96.9kg Shoulder Press - 2 x 5 @ 20kg - 1 x 5 @ 27.5kg - 1 x 5 @ 32.5kg - 1 x 11 @ 37.5kg Pull-ups, wide grip - 5 x 5 @ -50kg Chin-ups - 5 x 5 @ -50kg Dumbbell Shoulder Press - 5 x 10 @ 2 x 12.5kg Barbell Curl - 3 x 10 @ 25kg Dumbbell Hammer Curl, alternating - 2 x 20 @ 2 x 8kg A lot of pull- and chin-ups which went quite well, will decrease assistance next time. Db shoulder press was quite a challenge doing that many reps . Will probably use the ez-curl bar next time for the biceps, holding the straight bar was not too comfortable. Rest of the routine Deadlift - 5/3/1 Good Morning / Straight-leg Deadlift - 5 x 10 ????? Abs, Hanging Knee/Leg Raise - 5 x 10-20 Will have to decide on which I will do, good morning or straight-leg deadlift. Also not sure about what I should do for the 3rd exercise. Bench Press - 5/3/1 Kroc Rows - 2 x 10 (warm-up), 1 x 20-40 Dips - 5 x 10 Triceps - 5 x 10 Squats - 5/3/1 Leg Curls - 5 x 10 Leg Press - 5 x 10 Abs, Renegade Rows - 5 x 10 (alternating) Any tips or advice? Feel free to share! :lifting:
Not many gyms have them but if yours has a Glute Ham Raise then it would be the natural choice on Deadlift day, or like me you could add heavy Kettlebell swings, or maybe Power Cleans? I'd also keep in mind accessory should be quite challenging, as in 5/3/1 the work set reps are only min 9 max 19 with only half those at 80-90% compared to 25 reps at 80% I changed some of mine over the months but for leg days the extras were mainly hams/back and arm days included push and pull contrast.
On the GHR you dont even need the specific machine to use them you can do them like this, though you get slightly less range of motion. [ame="http://www.youtube.com/watch?v=29ioQCXUdEc"]Erin Stern practices body weight glute ham raise - YouTube[/ame]
Deadlift 1.1 - 20-6-2012 Weight: 96.3kg Deadlift - 1 x 5 @ 50kg - 1 x 5 @ 70kg - 1 x 5 @ 80kg - 1 x 12 @ 90kg Good Morning - 3 x 10 @ 20kg - 2 x 10 @ 30kg Power Clean - 3 x 5 @ 40kg Renegade Rows, alternating - 5 x 10 @ 2 x 8kg First time doing good mornings, so kept it fairly light (could still feel it after all 5 sets though ). Next week I will probably try all sets at 30kg and see where I go from there. Went for the power cleans. Weight went up relatively easy, but not because of my awesome technique. Was a bit intimidated by the glute ham raise and did not see a spot where I could comfortably try them . Did renegade rows instead of the hanging knee raises, because I had a harder time holding on to the bar than actually doing the raises. Will try them again on squat day (a day without deadlifts and cleans ) or I might just drop them and go do some dragonflags (negatives) again.
Bench Press 1.1 | 22-6-2012 Weight: 97.4kg Bench Press - 1 x 10 @ 20kg - 1 x 5 @ 42.5kg - 1 x 5 @ 50kg - 1 x 16 @ 55kg Kroc Rows - 1 x 10 @ 10kg - 1 x 10 @ 12.5kg - 1 x 33 @ 17.5kg Dips - 10, 8, 8, 7, 6 @ BW EZ Bar Tricep Extension - 2 x 10 @ 20kg Dumbbell Tricep Extension - 2 x 10 @ 6kg
Fish Of Doom: That they are. Squats 1.1 | 24-6-2012 Weight: 96.1kg Squats - 1 x 5 @ 20kg; 1 x 5 @ 40kg - 1 x 5 @ 60kg - 1 x 5 @ 70kg - 1 x 12 @ 80kg Leg Curl - 5 x 10 @ 30kg Leg Press - 5 x 10 @ 110kg Dragonflag, negatives - 3 x 2 Plank - 1 x 90s
Shoulder Press 1.2 | 26-6-2012 Weight: 95.9kg Shoulder Press - 2 x 5 @ 20kg - 1 x 3 @ 30kg - 1 x 3 @ 35kg - 1 x 10 @ 40kg Pull-ups, wide grip - 5 x 5 @ -45kg Chin-ups - 5 x 5 @ -45kg Dumbbell Shoulder Press - 5 x 10 @ 2 x 12.5kg EZ Bar Curl - 2 x 10 @ 25kg Dumbbell Hammer Curl, alternating - 2 x 20 @ 2 x 9kg Almost as much reps on the shoulder press, but that's because I didn't rush through my sets this time. Only happened on the first shoulder press workout.
Deadlift 1.2 | 27-6-2012 Weight: 96.8kg Deadlift - 1 x 5 @ 20kg; 1 x 5 @ 50kg - 1 x 3 @ 75kg - 1 x 3 @ 85kg - 1 x 10 @ 95kg Good Morning - 5 x 10 @ 30kg Power Clean - 3 x 3 @ 45kg Renegade Rows, alternating - 5 x 10 @ 2 x 9kg
Bench Press 1.2 | 29-6-2012 Weight: 96.4kg Bench Press - 1 x 10 @ 20kg - 1 x 3 @ 45kg - 1 x 3 @ 52.5kg - 1 x 13 @ 60kg Kroc Rows - 1 x 10 @ 10kg - 1 x 10 @ 12.5kg - 1 x 30 @ 20kg Dips - 10, 9, 8, 5, 5 @ BW EZ Bar Tricep Extension - 2 x 10 @ 25kg Dumbbell Tricep Extension - 2 x 10 @ 6kg Triceps failed me while doing dips and EZ-bar extensions were quite sloppy.