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noahfor123
01-14-2007, 05:57 PM
Hey. I didn't design this routine. It was given to me by a grad student in some exercise science program. He was also a college football player. He taught a power and olympic lifting class I took, but he wasn't a power or an olympic lifter. I used the routine for a semester, and I'd just like to know what anyone thinks of it.

Monday:
Squats 3 x 10
Glute-Ham Raise 3 x 12
One legged squats 3 x 12
Incline Bench Press 3 x 10
DB Bench Press 3 x 12
DB Shoulder Press 3 x 12
Triceps Extension 2 x 12

Tuesday:
Overhead Squats 2 x 10
Hang Cleans 2 x 10
Power Shrug 3 x 10
Push Jerk 3 x 10
Pull Ups 3 x 10
Pull Downs 3 x 12
Hammer Curls 2 x 12
Wrist Stuff

Thursday:
Front Squat 3 x 10
SLDL 3 x 12
Step Ups 3 x 12
Bench Press 3 x 10
Incline DB Bench 3 x 12
Upright row/Lateral Raise/Reverse Fly 3 x 12, 12, 12
Triceps Extension 2 x 12

Friday:
OverHead Squat 1 x 10
Drop Squat 1 x 10
Snatch 2 x 10
High Pull 3 x 10
Bent Row 3 x 12
Kneeling DB Row 3 x 12
Hammer Curls 2 x 12
Wrist Stuff

As the routine progresses the reps start going down on the main exercises. Until it's down to 1 rep on bench, squat, and clean and press(which isn't even done at the begining). I'm still a beginner, not very strong. Thanks.

Unholy
01-14-2007, 06:07 PM
Too much work on the same muscle day after day.

vdizenzo
01-14-2007, 06:42 PM
I don't train that much in a month.

betastas
01-14-2007, 06:43 PM
For the record, high volume, high rep programs that are full of isolation exercises aren't very good for powerlifting at all.

Check out the westside program, or Bill Starr's 5x5. These will definitely get you on the right track.



He taught a power and olympic lifting class I took, but he wasn't a power or an olympic lifter.


There's your big problem. Would you listen to a morbidly obese individual on how to eat properly? Forget him and his crap.

noahfor123
01-14-2007, 06:48 PM
Yeah, I thought it seemed like alot of work. I don't really see it as being full of isolation exercises though. I should note that the overhead squats and drop squats are done with pretty small amounts of weight.

Also, I'm aware that high reps are not good for power lifting, but seeing as how I don't have much mass, I thought that the high reps at the beginning of the routine would help put a little mass on, and then as the reps went down I'd be focusing on strength.

betastas
01-14-2007, 09:37 PM
Your mass is a multivariable function. The prime variable is caloric intake. Eat big and you'll get big. Be careful though, track what you're eating at the start to avoid getting fat.

bplugge1
01-15-2007, 10:59 PM
i eat big...and gain nothing... metabolism?

Built
01-15-2007, 11:42 PM
bplugge1, you're clearly not eating enough if you don't gain.

RhodeHouse
01-16-2007, 06:51 PM
If you're looking to get bigger, it'll work, but you won't get much stronger after one cycle thru. Progressive Overload works well the first time thru. When you become more trained, it's just too much work for the CNS to recover from each week. Look at the Westside template and read the articles. If you want size, replace the speed work with one of the lower/upper body workouts from the PO program. Just keep the reps between 6-12 all the way thru the training cycle.

View 1
01-16-2007, 08:59 PM
This may or may not help you, but with me the first year I got back into lifting ( Nov 2005 till present ) I tried alot of routines, Body part splits, full body routines, etc... Granted my first goal was to lose body fat, then bulk back up slowly, I never gained much strength on the routines I was using ( even lifting heavy ). Then 10 weeks ago I started a westside varation, and it just works for me. I make new PR's on a weekly basis, their is a ton of varation, it never gets old to me. It may or may not work for you, but its one of the most solid programs out their. I dont do singles though, I use either a 3 or 5 rep max, because I still want to add size as well. But the main thing is my big 3 have all gone up big time.

Good luck.

noahfor123
01-20-2007, 05:50 PM
What about this routine? I'm especially interested in critiques on the olympic day. Are the sets and reps good? I'm looking to gain some size, but mostly strength.


Weeks 1-3

Saturday:

Deadlift 5RM
Front Squat 3 x 8
Glute-Ham Raise 3 x 8
One-Legged Squats 3 x 8

Monday:

Bench 5RM
Dumbbell Incline 3 x 8
Triceps 3 x 8
Pull Ups 3 x 8
Upright Row 3 x 8

Wednesday:

OH Squats 3 x 5
Snatch 3 x 3
Clean 3 x 3
Jerk 3 x 3

Friday:

Bent Row 3 x 8
Kneeling DB Row 3 x 8
Biceps
Military Press 3 x 8
Dips 3 x 8

Weight on accessory getting progressively heavier.

Weeks 4-6

Saturday:

Squats 3RM
SLDL 3 x 6, 4 x 6, 5 x 6
Leg Press 3 x 8
One-Legged Squats 3 x 8

Monday:

Bench 3RM
Dumbbell Incline 3 x 6, 4 x 6, 5 x 6
Triceps 3 x 8
Pull Ups 3 x 6, 4 x 6, 5 x 6
Upright Row 3 x 8

Wednesday:

OH Squats 3 x 5
Snatch 3 x 3
Clean 3 x 3
Jerk 3 x 3

Friday:

Bent Row 3 x 6, 4 x 6, 5 x 6
Kneeling DB Row 3 x 8
Biceps
Military Press 3 x 6, 4 x 6, 5 x 6
Dips 3 x 8

Weeks 7-9

Saturday:

Deadlift 1RM
Front Squat 3 x 8, 3 x 10, 3 x 12
Glute-Ham Raise 3 x 8
One-Legged Squats 3 x 8

Monday:

Bench 1RM
Dumbbell Incline 3 x 8, 3 x 10, 3 x 12
Triceps 3 x 8
Pull Ups 3 x 8, 3 x 10, 3 x 12
Upright Row 3 x 8

Wednesday:

OH Squats 3 x 5
Snatch 3 x 3
Clean 3 x 3
Jerk 3 x 3

Friday:

Bent Row 3 x 8, 3 x 10, 3 x 12
Kneeling DB Row 3 x 8
Biceps
Military Press 3 x 8, 3 x 10, 3 x 12
Dips 3 x 8