Discussion in 'Fitness & Nutrition' started by ZeroSkillet, Mar 3, 2009.
What are some good ones besides the 5x5 "football routine" (forgot name)
I enjoy doing HST
My 3 day split would be.
Arms & shoulders.
clean high pulls
push jerk/ split jerk
standing alternating DB Press
snatch of blocks
clean of blocks
snatch grip high pulls of blocks
clean high pulls of blocks
clean and jerk heavy
clean dead lifts
alternating standing DB press
well, it was called Bill Starr routine, or "Christophers" routine since I believe He (Nudes) brought it to the attention of Fitness and Pootrition
the "300" workout was pretty ass kicking.
Wow, that would sort the men from the boys ...
531, 5x5, kortes 3x3(this is one is real good of you wanna test your ability to recover)
huge list of programs here
i don't even know what half of those are
He's just fucking with you.
no dude thats my work out for this month, it might switch next month when im getting closer to a competition. In addition to this i do some extra work tues and thurs and i run 2 miles tues, thurs and sat
after "christophers", I did Waterbury's full body.
3 working sets of 2 (one power one squat for the snatch and clean) with 5-7 warm up weights working up to working weight
3 X 2 high pulls
4-6 warm up sets working up to working weight of 3 X 2 for push jerk/jerk
squat goes:10 reps, 5, 4 ,3, 3X2 working sets
3X5 alternating db press
same as day 1 but off the blocks so its obviously going to be less weight
overhead squats: 5, 4, 3x3
same as day one but work up to heavier weight ending with the full lifts (squat snatch and squat clean and jerk) for 3x1 if you have misses you have up to 5 sets to get 3 good lifts
Front squats- 6, 5, 4, 3, 2, 3X1 heavy front squats
its not as much as it sounds if you have a purpose for doing it. Like others have said I train I dont just lift
Don't worry...Unless you plan on competing as an OL, the learning curve in just getting used to those movements could be spent actually making progress on another routine.
Do a Bear Complex 3 days a week and add in where you see fit.
Meh I don't know about that.
and i'd do squats, incline, deads for day 1..
seeing how i'm going for bein a police officer, i'm thinking I should be focused on strength routines. like 5 x 5. i want a yoked back.
only thing is, i have a wacked out left shoulder which is puting a halt on any chest/tricep pushing movements.
1-I'm also applying for a police job, Oakland PD, but I think you're better off with some endurance training if you're preparing for the academy. Strenght is also good but you'll be doing push ups/pulls-ups, sit ups and shit like that.
2-I also have a bad left shoulder from OL and the one thing you want to stay away from is BP if its a new injury. That shit will never heal. I know theres a lot of factors to consider but a good % of the population will not press properly and will use poor form and load excess weight their shoulders. In your case an already injured shoulder. you'll need that fucker for drills and other shit in the academy.
I'm on the Stronglifts 5x5 and I love it. I mix cardio in on off days.
the pushups don't bother the shoulder unless i'm on the 100th, my tri's usually burn out at that point. when I was lean i banged out 50 pushups in 60 seconds, got 46 situps in 60 seconds, ran a 10:03 mile and a half and my sit and reach was something like 24 inches gonna take some work to surpass that.
i'm going to be in a fairly crazy city, im going to need functional strength. I'm considering getting it looked at by an orthopedist who specializes in shoulders.
Original SS Program gets my vote.
gym newb here, i'm currently working out M-W-F, pretty close to what's being said here, so I know I'm on the right track at least.
however, is it a bad idea to just get on the treadmill on tues and thurs to burn extra calories? or should i let my body rest?