This routine advertises quick gains in "pure strength" ...thoughts?

[trich daddy]

I came across this 3 day routine in a magazine tonight as I was cleanign the room. Tell me what you think. I like the way it sounds.

Monday
Bench Press - warmup 10 @30%, 8 @ 60%, 6 @ 80%
3 x 4, 3, 2
1 x 4 (negative reps)
1 x 10-15
Parallel grip chinups - warmup (same)
3 x 4,3,2
1 x 4 (negative)
1 x 10-15
CGBP - warmup 10@40%, 8 @ 70%
2 x 4-5

Wednesday
Squat - warmup (same as bp)
5 x 4, 3, 2, 4, 8-10
Deadlifts same warmup
5 x 4, 3, 2, 4, 8-10
Seated calf raise 15 @ 60%
2 x 12-15

Friday
Weighted pullups (same warmup deal)
3 x 4, 3, 2
1 x 4 (negatives)
1 x 10-15
Standing BB Military press (same)
3 x 4, 3, 2
1 x 4 (negatives)
1 x 10-15
Preacher curl 10 @ 40%, 8 @ 70%
2 x 4-5

[Adam]

by 'pure strength' what do you mean?
wanna be strong in the big 3? or like a strongman? fill me in.

[trich daddy]

It just says 'pure strength,' bro... although I assume it has mostly to do with the rep ranges. Basically, I was wanting to find a routine like this with not too many exercises, mostly compound, which won't keep me in the gym more than 50-55 min.

[crazedwombat]

HIT - click sig

[Paul Stagg]

Looks like a decent place to start. I'd like to see a row in there, and I'd like to see more posterior chain work (SLDLs, hypers, etc)

[ElPietro]

Negative reps will tax your CNS quite a bit. Anymore than two weeks worth and you will probably be setting yourself up for stagnation. At least if you are doing proper negative sets that is. 4 reps is also a lot, I don't know if I'd do anything other than singles with negative reps.

But then, people's thoughts on what negative reps are seem to vary. A proper negative rep on bench generally would require three spotters, one on either side of the bar and behind. You will load up anywhere from 130%-160% of your 1rm, and try to control the weight all the way down, and then your spotters lift it off you, with you doing virtually no work to get it back up. Try doing that four times and let me know how it goes.

[trich daddy]

Looks like a decent place to start. I'd like to see a row in there, and I'd like to see more posterior chain work (SLDLs, hypers, etc)

Ya, I was thinking about replacing the parallel grip chins with BB rows. I might throw in some SLDLs or GHRs as well.

Pietro, it recommends using 120% of your 1RM, which, technically, would involve me finding my 1RM for each exercise right? I was planning on doing this routine for 3 weeks during Christmas break whilst my friends are in town and can be dragged along for a spot.

EDIT: This week is an off-week too. Damn finals... wish me luck :alcoholic

[geoffgarcia]

technically, would involve me finding my 1RM for each exercise right?

just ballpark it based on your lifts to date...

[ElPietro]

I wouldn't implement negative reps until you've established and worked in your 1rm range. Negatives aren't something I'd recommend if you are just getting started in top end strength.

[trich daddy]

Turns out, I don't really like the negatives. I may use them at a point in the future if I feel I am 'stuck.'

So, Pietro, does this routine look better subbing in BB rows for parallel grip chins and regular 4 rep sets for the negatives??

Oh, and for leg day I decided upon:

squats 3 x 4,3,2
zercher squats 2 x 6-8
deads 5 x 4,3,2,4,8-10

Is this too hamstring heavy do you think? Maybe front squats instead?

[Adam]

you can try that but you'll problably be dead by the time you get to doing deads. Maybe rotate them, have 2of the 3 excercises every week.
ex
week1 squats,zercher
week2 zercher, deads
week3 deads, squats
week4 squats,zerchers
etc.

[trich daddy]

The volume isn't so much a problem as I"m not going to failure. I did it last week and it was fine.... What I am going to do is rotate deads first every other week.

[-TIM-]

A proper negative rep on bench generally would require three spotters, one on either side of the bar and behind.

Tough part is finding 3 guys to help out.