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Thread: New routine - any input?

  1. #1
    Senior Member
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    New routine - any input?

    I'm trying out an interesting and fresh routine that I can do in my garage with minimal equipment... power rack, Olympic weight set, a few OLD (minimally adjustable) dumbbells, a Swiss ball, and me.

    Monday:
    Pull-ups (4-5 sets just short of failure)
    Floor Press (4x6-8)
    Squat (4x6-8)
    Hanging Reverse Crunches (3 sets)

    Tuesday:
    Overhead Press (4x6-8)
    Bent Over Row (4x6-8)
    Isometric front squat (3 sets)
    Suitcase deadlift (3x6)

    Thursday:
    Deadlift/SLDL (4x6-8) (switch each week)
    Push-ups (3-4 sets)
    Chins (4-5 sets)
    Swiss ball crunches (3 sets)

    Friday:
    Cleans (5x3-5)
    DB Hang Curls (3 sets)
    DB Floor Press w/ Legs Elevated (3x10-12)
    Modified Renegade Row (3x10-12)

    The weirdo core moves on Tuesdays and Fridays came from this page:
    http://www.tmuscle.com/free_online_a...s_bigger_lifts

    I really need to pick up a second Olympic bar so I can do dips in my rack.

  2. #2
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    It seems pretty random, almost like you're trying to get a whole body workout 4 different ways.

  3. #3
    Senior Member
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    I can see where you'd think that.

    One of my favorite routines ever was Built's "Baby Got Back". I did that program for a couple years while I had access to a gym, and I made great progress on it. The fundamentals I took away from it were to think of planar movement in addition to specific lifts. Vertical pushing, vertical pulling, quad-dominant movements, and hip dominant movements are the main categories. Look at my routine again with that in mind...

    On Monday, I am doing a "heavy" vertical pull, horizontal push, and quad dominant movement. On Tuesday, it's a "heavy" vertical push and horizontal pull. The suitcase deads are a unilateral movement that I really feel in my quads, so I can call that a light quad dominant movement as well as core. Thursday has the "heavy" hip dominant deadlifts, which leaves me pretty spent, so I go for lighter horizontal push and vertical pull movements. Friday is kind of an oddball, though. Cleans are another hip dominant posterior chain exercise, but I go deep into the bottom and front squat out of them, so there's another quad move. The core movements here also serve as light horizontal pulling and pressing.

    I guess I don't really feel as if I need any input lol, but if anyone has any suggestions to make my program more thorough I'm open to them. I just want to do the best I can with the limited equipment.

  4. #4
    Moderator Off Road's Avatar
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    I don't think I could work my low back four times a week and on back to back days. I'd burn out quick when things got heavy. But that's me, and you may be more rugged.
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  5. #5
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    I cut my teeth on BGB.

    I'm also coming back from a long "rest period" and starting very light.

  6. #6
    SchModerator ZenMonkey's Avatar
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    Quote Originally Posted by superhombre2k View Post
    I guess I don't really feel as if I need any input lol, but if anyone has any suggestions to make my program more thorough I'm open to them. I just want to do the best I can with the limited equipment.
    Then why did you start a thread?

    And you routine is well below subpar. You order things oddly and have not taken into account day to day recovery. Just do a premade form this site.
    Last edited by ZenMonkey; 07-02-2009 at 07:32 AM.
    Sarvamangalam!

  7. #7
    Wannabebig Member tennisrox4's Avatar
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    buy a bench and do SS
    Height:6ft 2in

    Stats:
    working on it

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