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07-04-2008, 01:04 AM
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 #1 (permalink)
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 Blue Belt
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Routine in the Making
Well, it's about time again for me to write up a new routine for myself to get on after I can officially lift again. I'll have more time for it up until the big flight.
The concerns will be:
Sport specific
Squat Seldom (been experiencing knee pain when squatting for a couple months now)
Shoulder sparing
And all always alliterating...
So I need more size, conditioning, explosiveness, and proper prehab and development. Here goes...
Wk1
Monday
Flat Bench 5x5
Bent Row 5x10
Rear Delt Fly 3x12
Shrug 3x12
External Rotation 2x20
Tuesday
Vertical Jumps 5x3
Bodyweight Explosive Side Lunges 3x20ea
5-Dot Drill Full x3
210lb Sled Drag 5x30yards
Ab Circuit (3x20-20-20-20)
(crunch/v-up/toetouch/hipthrust)
Wednesday
REST
Thursday
Pullups 5x8
Pushups 2xfailure
DB Floor Press 2x12
Rear Delt Fly 2x12
Shrugs 2x12
External Rotation 2x20
Friday
Deadlift 8x3
Power Clean3x3
Sprints 30yd x5
Ab Circuit x3
Saturday and Sunday
REST
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Wk 2
same but for
Friday
Squat 5x5
Clean Pull 8x3
Power Clean 3x1
Ab Circuit x3
During the entirety of this I will be using bandwork and prehab methods to warm up my shoulders, and trying as best I can to adhere to a stretching regiment inspired by Pavel's "Relax into Stretch."
Thoughts, Changes, Subtractions, Additions, Ridicule, all welcomed.
__________________
Deadlift, 500; Squat, 405; Clean, 245; Bench Press, 265; Snatch, 205; Push Press, 235; SOHP, 185x2.
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07-04-2008, 01:12 AM
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#2 (permalink)
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Beaten paths are for beaten men.
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Can you seriously do power cleans already??
__________________
www.SaintWilhelms.org - Member 00135
www.rosstraining.com
"Don't spread stupidity, it does it well enough on it's own." - Cap'n
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07-04-2008, 01:19 AM
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#3 (permalink)
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Blue Belt
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Quote:
Originally Posted by ronin0352
Can you seriously do power cleans already??
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No. This is for the period of late August til December 2nd, when I leave for New Zealand.
I was, however, BORing with 155lbs for 10 reps with both arms, and one hand snatching with 115lbs on the opposite shoulder a week and a half ago. I am currently just shy of 1 month out from surgery. __________________
Deadlift, 500; Squat, 405; Clean, 245; Bench Press, 265; Snatch, 205; Push Press, 235; SOHP, 185x2.
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07-04-2008, 07:00 PM
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#5 (permalink)
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 Purple Belt
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Twin Cities --> Minnesota --> USA |
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You could go to a powerlifting style squat. That's about as knee neutral as you can get.
__________________
"I'm thinking your right, and I'm thinking you need to slow down before you run out and start crushing up vitamin D and snorting it." -- MikeMartial
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07-04-2008, 11:08 PM
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#8 (permalink)
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Where in New Zealand are you heading to?
__________________
Kilogram lifting S&P revolutionary
I love Snatches
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07-05-2008, 01:51 AM
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#10 (permalink)
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Blue Belt
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I am headed to the Christchurch area.
There aren't too many isolations, and the ones that are, are recommended in the WSFSB3.
The program is structured like DeFranco's workout, and tries to incorporate Squats Deadlifts, and Bench Presses.
I don't know what's "up" with my squat pain.
__________________
Deadlift, 500; Squat, 405; Clean, 245; Bench Press, 265; Snatch, 205; Push Press, 235; SOHP, 185x2.
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