Results 1 to 6 of 6

Thread: Need some help reviewing this routine [I've got questions]

  1. #1
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326

    Need some help reviewing this routine [I've got questions]

    *Credit to Kevinstarke for a sample POWERLIFTING routine.*

    My current "stolen" routine, and please note that I changed some things:

    Day 1 [Monday] Heavy Bench Day -

    BB Bench -
    x 10
    x 8
    x 6
    75% x 6
    75% x 6
    80% x 5
    80% x 5
    85% x 4
    85% x 4

    Incline DB Bench - 10, 8, 8, 6

    Weighted Dips - 15, 12, 10, 10

    Day 2 [ Wednesday ] Deadlift Day:


    Deadlift -

    x 8 [ Warm up ]
    x 6
    x 1
    x 2

    Speed Pulls - 65% of 1rm for 8 sets of 3 reps [ 45 secs to a minute rest each set ]

    BB Rows - 10, 10, 8, 6-8

    Chinups - 10, 8, 8, 6

    Barbell Good Mornings – 4 x 10

    Day 3 [ Friday ] Speed Bench Day and also Tricep Work:

    Speed Bench - 10 warmup sets, then 60% of 1rm for 8 x 3

    Close Grip Bench Press Triples -

    x 10
    x 6
    x 3
    x 3
    x 3
    x 3
    x 3

    Skull Crushers - 12, 12, 10, 10, 8

    Tricep Overhead Extension –
    3 x 12

    Day 4 [ Saturday ] Squat Day and some other Assistance work–


    Back Squat - 2 warmup sets of 10, 8. Then 6, 6, 4, 2

    Romanian Deadlift – 10 warmup reps, then 8, 6, 6

    Front Squat – 10 warm up reps, then 8, 6, 6

    Hammer Curls - 10, 10, 8, 6

    DB Shoulder Press - 10, 8, 8, 6

    Lateral Raise – 10, 8, 8, 6

    Okay, I am not sure WTF I am doing but the only thing I know of is that this is a routine for powerlifting... ( Read above again ). So I am assuming it's ment for strength gains. Now am I suppose to do the squats and deadlifts every week ? Currently there is no "Speed day for squats", and on Deadlift day I am pulling heavy and at the same time I am doing speed pulls after the heavies.

    So I am suppose to switch up "Day 4 [ Saturday ] Squat Day" every other week and do Speed squats? I'd keep the exact same routine except change the heavy squats to speed work. I am not sure about "Day 2 [ Wednesday ] Deadlift Day"

    In summary: I am currently maxing out every week on squats and deadlifts, and I guess also the bench press. This doesn't sound good.
    Last edited by SkinnySadMan; 04-15-2006 at 08:56 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  2. #2
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    Quote Originally Posted by SkinnySadMan
    *Credit to Kevinstarke for a sample POWERLIFTING routine.*

    Okay, I am not sure WTF I am doing but the only thing I know of is that this is a routine for powerlifting... ( Read above again ). So I am assuming it's ment for strength gains. Now am I suppose to do the squats and deadlifts every week ? Currently there is no "Speed day for squats", and on Deadlift day I am pulling heavy and at the same time I am doing speed pulls after the heavies.

    So I am suppose to switch up "Day 4 [ Saturday ] Squat Day" every other week and do Speed squats? I'd keep the exact same routine except change the heavy squats to speed work. I am not sure about "Day 2 [ Wednesday ] Deadlift Day"

    In summary: I am currently maxing out every week on squats and deadlifts, and I guess also the bench press. This doesn't sound good.
    I guess you'll have to ask Kevin if he wrote the program.

    IMHO, the bench day looks pretty tough - I don't think you need to be doing three chest exercises if your focus is bench.

    Monday is going to be a biatch if you do shoulder work on Saturday.

    Do some upper back work (rows, chins) twice a week if you can.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  3. #3
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    You know, I just looked at a few entries in your journal and you really don't seem to be able to follow a plan at all.

    JUST ****ING MAKE A PLAN AND STICK WITH IT FOR 8-12 WEEKS! MAKE ADJUSTMENTS ALONG THE WAY AS NECESSARY BUT, FOR CHRIST'S SAKE, STOP LOOKING FOR THE HOLY GRAIL - THERE IS NONE!

    EAT, EAT, EAT - STOP MAKING EXCUSES WHY YOU CAN'T EAT ENOUGH! EAT UNTIL YOU CAN'T EAT ANOTHER BITE AND THEN EAT SOME MORE.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  4. #4
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    haha, lol Sensei . Hey but I kept at the 3 sets of 8-12 thingy for like 3-5 months..... you gotta give me credit for that, I think I just sometimes changed exercises or changed or lowered reps scheme. I kept your general idea of only 2-3 exercises. Just want to try something different for a few more months again.

    Squat PR +40 lbs. in 3-5 months, not sure if that's any good. From 200 to 240, still a long way to go. 335 Squat would be a nice goal for my bodyweight (but not the end goal).
    Last edited by SkinnySadMan; 04-16-2006 at 07:13 PM.
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

  5. #5
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    Quote Originally Posted by SkinnySadMan
    haha, lol Sensei . Hey but I kept at the 3 sets of 8-12 thingy for like 3-5 months..... you gotta give me credit for that, I think I just sometimes changed exercises or changed or lowered reps scheme. I kept your general idea of only 2-3 exercises. Just want to try something different for a few more months again.
    Making a plan does not mean sticking with the same set/rep scheme and exercises for 3-5 months... What I mean is find or make a GOOD plan that will help you sort out the variation in intensity and volume that you will need longer term. Once you have that, you can make adjustments accordingly, but if not, you'll simply be looking for brand new routine in a couple of months.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  6. #6
    Senior Member
    Join Date
    Nov 2004
    Posts
    1,326
    Ok, anyways about the routine, I'll switch the shoulder press and lateral raise into Dumbell Rows, and Chin ups/ or pull ups. But then I won't see any Overhead shoulder work. Hmmmm ...
    5'7 425 lbs. 85% bodyfat Need to gain 20-40 lbs.

    New journal - http://wannabebigforums.com/showthread.php?t=86957 Boring I know, but whatever.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •