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A little about me:
I am 21 years old, 5'9'', and weigh ~175lbs.
Current routine thanks to help from the urbanator:
*******Week #1*******
Day 1, Lifting Session #1:
1A)*Work up to a 1-3 rep max:
-Single DB Snatch
2A)*5-10 reps after each set
-GHR or Pull through
*5x3
-Push Press
*5x5
-Weighted Pullups
Day 2, REST
Day 3, Conditioning #1
*Heavy conditioning 50/20
-Clean/ FS/ PP
Day 4, REST
Day 5, Lifting Session #2:
*Warm up with 2x10-20
-Overhead squats
1A)*5x3
-Front Squats
2A)*5 reps after each set
-Vert. jumps striving for greater height/explosivity each session
1B)*5x3
-Bench Press
2B)*5 reps after each set
-Clap/Drop pushups striving for greater height/explosivity each session
*5x5
-Bent over row
Day 6, Conditioning #2:
*Light conditioning day
-Crossfit session
-Strongman medley
-etc…
Day 7, REST
******Week #2******
Day 1, Lifting Session #1:
1A)*Work up to a 3-5 rep max
-Clean Variation
2A)*5-10 reps after each set
-GHR or Pull through
*5x5
-SOHP
*5x5
-Weighted Chins
Day 2, REST
Day 3, Conditioning #1:
*Heavy conditioning 50/20
-Single DB snatch/Turkish get-up
Day 4, REST
Day 5, Lifting Session #2:
*Warm up with 2x10-20
-Overhead squats
1A)*5x3
-Back Squats
2A)*5 reps after each set
-Vert. jumps striving for greater height/explosivity each session
1B)*5x3
-Bench Press
2B)*5 reps after each set
-Clap/Drop pushups striving for greater height/explosivity each session
*5x5
-Bent over row
Day 5, Conditioning #2:
*Light conditioning day
-Crossfit session
-Strongman medley
-etc…
Day 7, REST
******THEN REPEAT**********
Notes: 1A is supersetted with 2A and 1B with 2B and so on.
Some lunges and stretches for warm up
Squat 5x5=185 lbs
Bench Press 2x5 then 3x4=200 lbs
BOR 5x5=165lbs
Still need some flexibility on the squat because I just feel like my form isn't as solid as it could be...
Also, my wife brought home huge cinnamon rolls so I had a cheat day which I feel guilty about so thats rough... anyways, I filmed the squat and bench and will post them when I have the time...
Last edited by Chaseg1520 : 03-04-2008 at 10:55 PM.
Unfortunately not... but big and warm(no sex jokes please) all the same :-)... vids are on wifes laptop so I will have to post em when I can get to it :-/
Not sure if this will work... but here is a quick vid of one of my sets... doesn't look like I am going low enough... and my knees maybe go forward too much even though my heel does stay on the ground...
Here is a vid of one of my bench press sets(the camera died before I got to my BOR's so I only have a vid of the squat and bp)... I always wiggle my hips in the beginning of my bench for some reason lol.
Last edited by Chaseg1520 : 03-10-2008 at 08:09 AM.
Did about an hour and a half of stand-up with just a little grappling at the end... my legs are getting used to squatting now and don't get very sore from it anymore... however, they still remain tired for about 2 days after I squat, which makes throwing kicks a bit harder...
Anyways, had a pretty good workout and I am looking forward to my lifting session tomorrow since I am getting addicted to deadlifts...
For bench, if you arch your lower back a little, it gives you a better hip base, which gives you more stability if you plant your feet, and you'd probably be able to lift more weight. Don't bring your ass off the bench or anything though.
__________________
I had a big dinner and then went over to my girls place and boned and then almost got sick from all of the movement.
--zero
Deadlift 5x5- with 225lbs... I have been doing consecutive reps and my form starts to suck on the later reps so I may start doing like 7x3 on deadlift... and in between reps I would stand up and recollect myself for a sec to keep my form better...
Clean+push press 6x3- For each set I did one hang clean, then push pressed for 3 reps at 135lbs.
Pull ups 5x5- BW+25lbs
Later in the night I did 4 sets of neck bridges and some isometrics on my neck...
Notes:
I feel like on my deadlift I am using just a little bit too much back and I need to focus on my form a little better... if it doesn't end up improving in a couple weeks I guess I will have to lower the weight a bit... even though I don't feel like I need to, so hopefully I can get it in check here soon...
