View Full Version : Latty's Strength Routine

Chris Rodgers
09-01-2001, 03:49 PM
I've told most of you that I've been a lazy biatch lately with no motivation, poor eating habits and in turn, poor inconsistent training. Well, that is all a thing of the past. I've set new goals, gotten myself really freakin motivated, got help with a routine from Maki and suggestions from Getin Bigger. I am ready to get strong. 4 days a week, pretty simple for now. Just looking to progress before I get into the different techniques, i.e. Westside or something along those lines. One day is only devoted to abs, obliques and calves, so won't be too demanding.

BTW, Chris, this is a strength phase and I'm not sure how long it will go for, probably a while. When I look towards going into a hypertrophy phase, I shall look your way.

Thanks everyone who helped me and those of you who will support me during my training.

Chris Rodgers
09-01-2001, 03:50 PM

Squat day
Squats- 150 lbs 8x2(setsxreps)
Arched back good mornings- 95 lbs 2x6, 105 lbs 2x6

That's it. First day, so I had to try and guess poundages. I purposely underestimated my 1RM so that I could start a bit lighter. Over the next few weeks I will add weight gradually. Squats are done with 45 seconds rest. Good mornings were done with closer to 90-120 seconds rest.

Chris Rodgers
09-01-2001, 03:50 PM

Calves, abs
Standing calf raises on Smith- 125 lbs 2x25
Hanging knee raise- 2 sets
Kneeling cable crunch- 2 sets
Side bends- 2 sets

I haven't done real calf or ab training for ages. I went easy, but will still probably be sore, lol.

Chris Rodgers
09-01-2001, 03:51 PM

Flat Flyes- 35's 2x8
DB push press- 50's 5x3
Inc. Close grips- 95 3x3, 105 2x3, 115 1x3*
DB skull crushers- 25's 2x6

*Wasn't sure about weight on these, so I started a bit too light. Last set was just as explosive as the first.

DB skull crushers are the hardest f'n exercise!!

Maki- I love this day, good work! All those sets, plus a few warmups and it took less than 30 minutes! Those short rest periods really make you work!

Oh yeah, I weighed in at a whopping 155 lbs today.

Chris Rodgers
09-01-2001, 03:52 PM

Deadlift day
Deadlifts- 265 lbs 5x5
Seated row- 130 lbs 2x8
Farmers Walk- 80 lb db's- 220 feet

Damn hard workout!! Those deads near killed me and then the Farmers walk!!! OMG! I wanted to stop so bad, but Slipknot and Drowning Pool kept me goin!!

The seated rows are done with a med/wide overhand grip.

Chris Rodgers
09-03-2001, 03:50 PM

Squat day
Squats- 185 lbs 4x2, 205 lbs 4x2
Arched Back good mornings- 115 lbs 2x6, 135 lbs 2x6

Great workout. All done in 20 minutes.

Squats- Was supposed to up the weight to 80% of max(200 lbs). Started lighter, but it felt good so I went to 205 for the last 4 sets. Next week I go back down to 160 lbs for all 8 sets and then the following week I'll go to 205 for all 8 sets.

Good mornings- I upped the weight and they felt great! Very hard exercise, so form is critical. Next week I should stick with 135 for all 4 sets.

Who knew squat workouts could be so fun! :p

Chris Rodgers
09-04-2001, 11:51 AM

Calves, abs
Standing calf raises on Smith- 125 lbs 2x25
Hanging knee raise- 2 sets
Standing abs(cable)- 2 sets
Side bends- 2 sets

09-04-2001, 12:13 PM
just curious how much you weigh latty

Chris Rodgers
09-04-2001, 12:18 PM
I weighed myself on the 1st and I weighed a massive 155 lbs@ 5'7". :eek:

Chris Rodgers
09-05-2001, 01:46 PM

Push day
DB push press- 55's 1x3, 50's 4x3
Inc. close grips- 115 lbs 6x3
DB skulls- 25's 1x6
Inc. elbows out extensions- 20's 1x6, 25's 1x6

A man that has many identities on this board
:p has asked me to compete in a strength competition where we will post lifts in the big three on Feb 1st. I am going to structure my strength routine with a few mini-cycles to the point where I will be ready to max at the end of the 21 weeks I have. The rules of our comp will be listed in a thread we will start in the competition forum. PLease don't post here about that. Thanks.

09-05-2001, 04:18 PM
Nice routine! Glad to see your doing some real strength and powerlifting type stuff!

Chris Rodgers
09-07-2001, 03:42 PM

Squat/Pull heavy day
Arched back goodmornings- 185x3, 205x3, 225x3, 245x3
Pull throughs- 50 lbs 3x8
Seated row- 140x6, 150 lbs 2x6
DB hammer curls- 35's 2x6
Static holds- Left/right- 405 lbsx20 secs. Right/Left 405 lbsx23 secs.

First heavy day on this routine which I posted in Training. It was tough, but was all done in under 40 minutes with generous rest periods.

Goodmornings- first 3 sets seemed easier than I expected. Last set was real hard and almost didn't rack it:eek:

Pull throughs- first time I tried. Seemed hard to keep my balance. I'll keep these light until I nail the form down.

Chris Rodgers
09-10-2001, 01:34 PM

Push light day
Speed benches- 105 lbs 3x3-close, 3x3 medium, 3x3 wide
Front plate raise- 35 lb plate 3x8
DB skullcushers- 25's 2x6
Standing abs(cable)- 2 sets
Side bends- 2 sets

That's 18 work sets and only took me about 26 minutes!

First day with speed benches. Weight was nice and light and all sets were done tight and very quickly.

Front plate raise is done explosively on the positive with no body movement(momentum), pause at the top, then back down.

Abs feel stronger already.

Chris Rodgers
09-12-2001, 02:02 PM

Squat/Pull Medium day
Rack pulls(7.5 inches off floor)- 315x5, then decided to pull sumo- 325x3, 335 lbs 3x3
SLDL- 225 lbs 2x6
Zercher Squats*- 95 lbs 2x6
Wide grip chins- BW 2x6

I will be using the sumo stance for the rack pulls from now on since I will be using a close stance on SLDL.

*First time trying these. Noticed that I have to focus on keeping the bar in tight. While I was coming up, I was sometimes lifting the bar with my biceps. tuttut Felt good on my legs though.

This workout was tough. All those deads, plus my mind isn't exactly stable. It did feel good to get out some anger on the iron.

09-12-2001, 03:59 PM
zercher squats?

09-12-2001, 04:06 PM
Zercher's - Take a wide stance holding the barbell in the bottom of you elbows, go down untill either your elbows hit your legs or the bar hits your legs. You can use a pad so it doesn't hurt yours arms as much or go raw:) You can hold onto more weight without teh padding. These squats are awesome. I advise everyone to try them out.
Here's a link of Jason Burnell doing one: http://www.deepsquatter.com/strength/zercherdance.rm
P.S. He's a little on the different side:)

Chris Rodgers
09-14-2001, 01:40 PM

Push heavy day
Flat close grips- 175 lbs 2x3, 185 lbs 1x1, 195 lbsx failed
Floor presses- 165 lbs 3x3
Inc. skullcrushers(ex curl)- 50 lbs, 2x8
Inc. elbows out ext.- 25'sx6, 30'sx6
Light rotator work

Close grips- 185 felt real good and moved pretty quick. Started fine with 195, then stalled after a few inches.

Floor presses- First try at these and no spotter, so I didn't raise the weight. I wouldn't have gone much heavier even with a spotter.

Both incline movements were done at approx. 30 degree incline.

09-15-2001, 06:06 AM
wheres your gym Latty ? Long island ?

Chris Rodgers
09-15-2001, 03:38 PM
Yeah, it's about 10 feet under my room.:D

Chris Rodgers
09-17-2001, 02:09 PM

Squat/Pull light day
Box squats(12" box)- 150 lbs 7x2, 185 lbs 1x2
Arched Back Good Mornings- 185 lbs 2x4, 205 lbs 2x4
Pull throughs- 60x8, 70x8
Standing Abs(cable)- 2 sets
Side Bends- 2 sets

Box squats are hard as hell!! First try at them. 12" isn't super-low for me, but it is below parallel. I wasn't happy with the speed on the last set.

Chris Rodgers
09-19-2001, 01:55 PM

Bench day
Flat Bench Press- 155x3, 175x3, 185x1, 205x1
Incline Close grips- 135 lbs 3x3
T-bar rows- 105x6, 140 lbs 2x4
Incline Elbows out ext.- 25'sx6, 30's 2x6

I decided as the workout started to test my max bench. It seems I have gained back my push strength and matched my previous pathetic best press.

T-bar rows were awesome. First time I tried those at home.

Next week I will test my squat. The week after will be a light week. Then I am going to go Westside on dat ass!! Can't wait!

09-19-2001, 02:01 PM
Explain what exactly box squats do, eh?

Chris Rodgers
09-19-2001, 02:07 PM

Go there and look under articles. Louie and Dave can explain it a million times better than me.

09-19-2001, 02:09 PM
Latty, let me know about the Westside program. I'll set something up for you.

MA, box squats help teach proper squatting because of the way you have to release, then engage the appropriate muscles.

09-19-2001, 02:28 PM
They aren't where you squat down and sit down for a second is it?

09-19-2001, 02:44 PM
Proper box squats - sit back, not down onto the box, have your knees pushing out and feet pushing outwards. Keep your whole body tight and sit back onto the box. Once on the box keep everything tight but release your hips for a split second then explode up. The barbell should stay over your heels the whole time. Your feet should be pointed straight out and you should have a big arch in your back. Main things are releasing the hips and not dropping onto the box. Alot of people have to start on a box above parellel so that they dont fall onto the box, the reason that happends is becuase of weak hammies.
Things to read http://www.testosterone.net/html/body_120squat.html

Chris Rodgers
09-21-2001, 01:26 PM

Goodmornings- 95 lbs 2x6, 135 lbs 1x3
Pull throughs- 60x8, 70x10
Declines sit-ups- 1 set

I was thinking of not even working out. I was tired and I didn't want to work too hard because I am going for a squat max next week. I just did a quick workout and tried some close-stance good mornings for the first time.

Chris Rodgers
09-25-2001, 01:52 PM

Flat bench Close grips- 165x3, 185x3, 155x5
Rack lockouts(6" off chest)- 185x1, 205 lbs 2x1
Db rows- 90 lbs 1x12
Inc. elbows out ext.- 30's 2x6

The heavy set of 3 on close grips was very hard, but I suprised myself with the 3 reps.

Those lockouts were harder then I thought. I really need to work on my triceps so I don't get stuck on the lockout.

Tomorrow I test my max on squats. Gotta get up for this!!

I think I'll be pumpin some Drowning Pool!! :dj: LET THE BODIES HIT THE FLOOR!!!

Chris Rodgers
09-26-2001, 01:57 PM

Max squat day
Squats-255x1, 275x1, 295x1
Extra wide sumos- 185 lbs 2x1, 225x1
Zercher Squats- 95x6, 115x6

I knew my strength had gone down since the last time I maxed(before baseball). Luckily, I didn't lose too much(-10 lbs). So I know how low it is and I will improve it greatly in the upcoming months.

The extra wide sumos were not real heavy, they were done explosively, ripping tthe bar off the floor quickly with short rests.

Chris Rodgers
09-29-2001, 08:59 PM

Floor Press- 165x3, 175x3, 195x1, 205xfailed
Inc. Close grips- 135x4,3,3
T-bar rows- 140 lbs 2x5
Front plate raises- 35 lbs 2x8
Hammer curls- 35's 2x6

On floor presses I got the 205 a few inches off the floor and then stalled. I was still pleased though because it was only my second attempt at these.

09-29-2001, 09:21 PM
Floor Press? You guys do some exercises I've never heard of. tuttut

Chris Rodgers
09-29-2001, 09:27 PM
Floor press- Basically same thing as a bench press except performed lying on the floor. You bring the bar down until your elbows touch the floor and then reverse the movement.

Any more questions in my journal and you'll be sorry biatch!!!tuttut

Just go to www.elitefts.com before asking anymore questions. :D

Chris Rodgers
10-01-2001, 01:39 PM
I started my Westside program today, so I decided to start a new journal to track my progress on that program. So, MA can feel free to post questions in this journal all he wants, leave my new one alone. :p

10-01-2001, 01:40 PM
Ah shutup punk!

But for real, why post a journal on a message board if you don't expect people to post in it and make comments.

I honestly don't understand that.