Starting new routine today... - UK-Muscle Body Building Community

99problems · 18-10-2004, 09:46 AM

Starting my new routine today, which is as follows...

1.
Squat, wide stance, to paralell, up to a triple (at least 8 sets) + 2-3 singles on top
Olympic Squat, narrow stance, ass to grass with 70% whatever you triple, 3x5
GoodMornings, wide stance again, get a good stretch in the hams, 3x5
Calves raise or Farmers Walk, 3x5
Core and grip

2.
Overhead Press, either up to a triple, or 3x5
Dip/Bench press, 3x5
Chin/Row, 3x5
Cuban Rotations
1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each

3. (every other week rotate this deadlift day for another Day 1.)
Deadlift, 3x3 + a few heavy singles on top
Rack pulls, 3x3 using the heavist single you pull for deadlift, pull from knee height
Pullthroughs, 3x5
Snatch grip Shrug and Calves Rasie superset, 3x5
Core and Grip

4.
Overhead Press, either up to a triple, or 3x5
Dip/Bench press, 3x5
Chin/Row, 3x5
Cuban Rotations
1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each

Just wondered a couple of things, when it says core and grip is that all just all grip training? Also anyone got any advice for me before I start this split? Looking to gain strength and size with this

18-10-2004, 11:35 AM

1. Core is abs/lowerback work. "Prehab" if you like.
2. Tips? Erm.. I hope you've got plenty of determination. Afetr the squats you wont feel like doing paused squats and GM's and FW

99problems · 18-10-2004, 12:39 PM

hehe how do you do farmers walk? never heard of this one before either? hehe right ok so ill add a few sets of weighted situps to the end or somethin'

18-10-2004, 03:06 PM

1. Pick up any heavy objects (DB's etc) AND I MEAN HEAVY (80% DL 1RM at least) and walk round till your arms shear out of their sockets

2. Yes. That will do fine.

99problems · 18-10-2004, 03:15 PM

ahh sounds like farmers walk will be good grip training, oh also james u think if I grip trained hard enough id be able to crush a golfball with my hand like that guy did on James Bond??

18-10-2004, 03:22 PM

*shakes head*

No mate, sadly, you wont. You will however be able to cause extreme pain to people that try and crush your hand when they shake yours.

99problems · 18-10-2004, 03:31 PM

Yes I frequently come across handcrushers in my line of work (construction industry) will come in useful ;) bought a whole kit of them from handgrippers

99problems · 18-10-2004, 03:35 PM

oh and one more thing while ive got u james... this week i do squats today.. do i change that to wednesday next week and have deads on monday etc?? and keep alternating?

18-10-2004, 04:02 PM

No.

Week 1 is SQ/DL
Week 2 is SQ/SQ
Week 3 is SQ/DL
Week 4 is SQ/SQ

repeat.

18-10-2004, 09:46 AM	#1 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	Starting new routine today... Starting my new routine today, which is as follows... 1. Squat, wide stance, to paralell, up to a triple (at least 8 sets) + 2-3 singles on top Olympic Squat, narrow stance, ass to grass with 70% whatever you triple, 3x5 GoodMornings, wide stance again, get a good stretch in the hams, 3x5 Calves raise or Farmers Walk, 3x5 Core and grip 2. Overhead Press, either up to a triple, or 3x5 Dip/Bench press, 3x5 Chin/Row, 3x5 Cuban Rotations 1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each 3. (every other week rotate this deadlift day for another Day 1.) Deadlift, 3x3 + a few heavy singles on top Rack pulls, 3x3 using the heavist single you pull for deadlift, pull from knee height Pullthroughs, 3x5 Snatch grip Shrug and Calves Rasie superset, 3x5 Core and Grip 4. Overhead Press, either up to a triple, or 3x5 Dip/Bench press, 3x5 Chin/Row, 3x5 Cuban Rotations 1-3 Assistance exercises, like curls or CGbench, or pushdowns, 2x6 on each Just wondered a couple of things, when it says core and grip is that all just all grip training? Also anyone got any advice for me before I start this split? Looking to gain strength and size with this

18-10-2004, 11:35 AM	#2 (permalink)
James.Titor Guest Posts: n/a	1. Core is abs/lowerback work. "Prehab" if you like. 2. Tips? Erm.. I hope you've got plenty of determination. Afetr the squats you wont feel like doing paused squats and GM's and FW

18-10-2004, 12:39 PM	#3 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	hehe how do you do farmers walk? never heard of this one before either? hehe right ok so ill add a few sets of weighted situps to the end or somethin'

18-10-2004, 03:06 PM	#4 (permalink)
James.Titor Guest Posts: n/a	1. Pick up any heavy objects (DB's etc) AND I MEAN HEAVY (80% DL 1RM at least) and walk round till your arms shear out of their sockets 2. Yes. That will do fine.

18-10-2004, 03:15 PM	#5 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	ahh sounds like farmers walk will be good grip training, oh also james u think if I grip trained hard enough id be able to crush a golfball with my hand like that guy did on James Bond??

18-10-2004, 03:22 PM	#6 (permalink)
James.Titor Guest Posts: n/a	shakes head No mate, sadly, you wont. You will however be able to cause extreme pain to people that try and crush your hand when they shake yours.

18-10-2004, 03:31 PM	#7 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	Yes I frequently come across handcrushers in my line of work (construction industry) will come in useful ;) bought a whole kit of them from handgrippers

18-10-2004, 03:35 PM	#8 (permalink)
99problems Newbie Trainer Join Date: Sep 2004 Posts: 61	oh and one more thing while ive got u james... this week i do squats today.. do i change that to wednesday next week and have deads on monday etc?? and keep alternating?

18-10-2004, 04:02 PM	#9 (permalink)
James.Titor Guest Posts: n/a	No. Week 1 is SQ/DL Week 2 is SQ/SQ Week 3 is SQ/DL Week 4 is SQ/SQ repeat.