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Thread: help w/ rep ranges

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  1. #1
    Senior Member
    Join Date
    Jan 2005
    Posts
    257

    help w/ rep ranges

    Just kidding.
    so I got sick of reading routines and T-mag articles to figure out new routines and such, and i made my own. because i know my goals and body better than anyone else, right? so here we go...btw i would appreciate any analyzation and advice on rep ranges in particular

    sunday:
    speed bench 6x
    close grip bench 4x
    bench crunch 3x
    bench leg lift 3x
    military press 3x

    monday:
    (AM)
    power straight 4x
    pushups 4x
    (PM)
    pullups till death
    dips till death

    tuesday:
    REST

    wednesday:
    hang snatch 3x
    hang clean 4x
    overhead squat 4x
    power upright rows 3x
    sldl focus on abs 3x

    thursday:
    bent row 4x
    good morning 3x
    power shrug 3x
    bicep curl 3x
    hanging leg raise 4x

    friday:
    REST

    saturday:
    REST



    To be honest, i don't have any particular goals regarding size. i just want to be more powerful, more mobile. i want to be agile and strong and just be able to move around quick, for athletics and fighting and etc.
    delete this account

  2. #2
    eek... it's lil' Fixation! fixationdarknes's Avatar
    Join Date
    Sep 2004
    Location
    I'm a cali kid
    Posts
    5,299
    To be honest, I'm not exactly sure what some of those lifts are. I'm not very knowledgeable as far as olympic lifting goes. But I will say one thing. If you want to develop power, I'd suggest doing some Deadlifts. It has helped me more than anything else has.
    Lifting Journal
    Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)

    Quote Originally Posted by fatrb38
    I try to visualize that my girlfriend is under the weight and I have to push the weight up to save her. Of course it doesn't work and I just laugh as I think about the weight slowly crushing her bones. Then I remember it's me under the weight and give 200% effort to push it back up.

  3. #3
    Senior Member
    Join Date
    Mar 2005
    Location
    cleveland, uk
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    For your strength make sure your doing bench/squats/deads/pull ups/dips/ You could have a strength week were you go really heavy on these lifts doing 3 sets of 8/6/4 for strength maybe 6/6/4 then the next week do you speed work etc just a thought
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  4. #4
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    You should stick w. lower reps for the olympic lifts and exercises like speed bench an overhead squats. Basically, you want to stick w. lower reps on anything that requires a lot of concentration, speed, technique and/or balance.

    I would do your rows AFTER the good mornings. It may not matter, but I try not to prefatigue my lower back with anything before doing GMs.

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