Progress

[Christopheel]

workout Routine :

Workout A

Deadlifts 4x6 or 10x3, when I do 10x3 I put lounges out
Lounges 3x8,12,15
Single Arm Row 4x6 or 3x8,12,15
Chin ups/Pull Ups
Bench Press variation 4x6 or 3x8,12,15
Close Grip Bench Press 4x6 or 3x8,12,15 I do this only when i don't do 3x10

Workout B

Stiffed Legs Deadlifts 4x6 or 3x10, When I do 10x3 Walking out
Walking Lounges 3x8,12,15
Standing Barbell Row 4x6 or 3x8,12,15
Chins Up/Pull Ups
Bench Press Variation 4x6 or 3x8,12,15
Close Grip Bench Press 4x6 or 3x8,12,15 only when not on 10x3

Workout C

Jump Shrugs 4x6 or 3x8,12,15
Squats 4x6 or 3x8,12,15
Standing Millitary Press 4x6 or 3x8,12,15
Chin Ups/Pull ups
Bench Press Variation 4x6 or 3x8,12,15

Routine :

Workout A
off+~15 mins of abs exercises
Workout B 10x3
off+abs
Workout C
off+abs
Workout A 10x3
off+abs
Workout B
off+abs
Workout C
off+abs
off
off
Rinse and repeat !

Should I include more legs ? Or more 10x3 ? When I do 10x3 Should I continue to cut on into lounge variation exercises ?

For abs don't worry it looks like :

Prone Abs Brace variation
Decline Bench Crunches variations
Legs RAises variation
Nothing more and never more than 15 minutes.

Oh and too : I'm not an expert at all but rest looks like :

when on 10x3 1 mins rest between sets
4x6 2 mins
3x8,10,12,15 2mins/2mins and a half
Between exercises, the time needed for me to change the weights(witch vary between 3~7mins), I train at home, one barbell one bench, two dumbell and a Squat rack with a chin-ups/pull-ups bar.

[swanso5]

- i would always do deads 10 x 3 when you do them
- if you want to prioritise than place military press after them on day 1 swapping with close grip presses
- i don't think you need sets over 12...no need for pyramid style either it's no good, simply use 3 x 12 or so and once you reach all reps increase reps and go again
- put lunges first up on day2

for full body you'll need a set up like this:

dead or squat variation - work up to 3 - 5 rep max or 10 x 3
single leg exercise 4 x 6
heavy row alternated with heavy bench 4 x 6
chin/pull up alternated with shoulder press 4 x 6 - 8 depending what you can do for chins

something like that i'd go for...you don't high rep sets if your volume is already high i don't think but you can add in some arm work if you really think you need to

if doing olympic / explosive movements than these are to be done FIRST in the session

if you go to mon/wed/fri/sat session you could use a lower/upper body split which might suit your goals better

if wt changes are a problem then try and pair exercises that don't need much change over time or that can use a similar wt...i train at home whith similar equipment and run into that problem every now and then

[Christopheel]

Workout A

Deadlifts 10x3
Lounges 4x6
Single Arm Row 4x6 or 3x8,12,15
Chin ups/Pull Ups
Bench Press variation 4x6 or 3x8,12,15
Close Grip Bench Press 4x6 or 3x8,12,15

Workout B

Walking Lounges 3x8,12,15
Stiffed Legs Deadlifts 10x3
Standing Barbell Row 4x6 or 3x8,12,15
Chins Up/Pull Ups
Bench Press Variation 4x6 or 3x8,12,15
Close Grip Bench Press 4x6 or 3x8,12,15

Workout C

Standing Millitary Press 4x6 or 3x8,12,15
Jump Shrugs 4x6 or 3x8,12,15
Squats 4x6 or 3x8,12,15 maybe 10x3 too here ?
Chin Ups/Pull ups
Bench Press Variation 4x6 or 3x8,12,15

Okay when I wrote 3x8,10,12,15 that meant that I do either 3x8 or 3x10 or 3x12 or 3x15 I never pyramid ...

I made changes, I think that here I have it now.

And for the equipements downtime, I,ll have to deal with it ... Or either try to change weights faster ... to try to stick to max 1h workout and best 45-50 mins

[swanso5]

agh gotchya now...probably still don't need more sets of 12 then anyway

[Christopheel]

agh gotchya now...probably still don't need more sets of 12 then anyway

Don't worry i use 12 reps less offen that 4x6 or 3x8-10

[Christopheel]

I re-read the post, what you mean by a deload week ? That's a concept that I don't really know lol ... For Millitary Press, been able to increase weights ! Simply by switching fromn 3x8 to 4x6 or even 5x5 ... And by doing them first in upper body exercises ... Feel way better now that I,ve broken every single plateau that I had !

We'll see what's next lol

[swanso5]

deloading is what you do every 4 - 8 weeks depending on what wt your lifting where you decrease the wt and sets and reps to use a recovery type week as you frow when you're resting...you'd still do the movement but it would be easy working on technique and / or speed

if you're doing sets of 10 then you'll only need them every 8 weeks or so, 4 - 6 reps than every 4 - 6 weeks and lower reps every 4 weeks...this is what i do each month:

week 1 - high volume / high int (wt)
week 2 - medium volume / high int
week 3 - very high volume / high int
week 4 - low volume / mediaum to low int
start again with new exercises

bear in mind that i'm working up to heavy sets of 3 here than doing heavy singles...you'd only go this heavy for 1 exercise, pretty heavy (4 - 6 reps) for the next than normal 2 x 15, 3 x 10 etc for assistance work...on deload week you only deload the "heavy" stuff but you might take 1 set off some or each assistance exercise depending on how your body is feeling

the point is, you can't train heavy all the time



I re-read the post, what you mean by a deload week ? That's a concept that I don't really know lol ... For Millitary Press, been able to increase weights ! Simply by switching fromn 3x8 to 4x6 or even 5x5 ... And by doing them first in upper body exercises ... Feel way better now that I,ve broken every single plateau that I had !

We'll see what's next lol

[Christopheel]

Update !

17 years old (still haha)
180lbs
8%

Happy of these results ! Still didn't imcorporate a deaload week ... Reach the 400lbs Deadlifts, got RCR certification, and starting studying NSCA-PT program (has been long !)

Squat sucks Reach a plateau that I'm not able to break ...

Is that tru that I should'nt take Calcium with magensium ? If yes, i've been f* at drug store lol

[Christopheel]

Update !

17 years old
181 lbs
~8%

No plateau in strenght ! Everything goes really well, tough gain a little bit less mass than usual ... stays the same, I'm thinking on maybe increasing a little bit portions, maybe the equivalent of an extra 300 cals daily ...

I've reduced squat weights to work on form, then increase it gradually to what I plateaued, then I was able to go farter than I was !

Add clean and jerk to one of workout, this exercises is awsome Thinking on adding power clean too, I love oly lift ...

And, raw salmond for fish oils looks like cat vomits and dosen't taste really better, but I eat it religiously lol ... I'm thinking of adding onions in or something to give a little flavour

[swanso5]

I've reduced squat weights to work on form, then increase it gradually to what I plateaued, then I was able to go farter than I was !

deloading works

Add clean and jerk to one of workout, this exercises is awsome Thinking on adding power clean too, I love oly lift ...

don't overload on O lifts though...and do first in session if not already

what stuff have they learning through your course??

[Christopheel]

I've reduced squat weights to work on form, then increase it gradually to what I plateaued, then I was able to go farter than I was !

deloading works

Add clean and jerk to one of workout, this exercises is awsome Thinking on adding power clean too, I love oly lift ...

don't overload on O lifts though...and do first in session if not already

what stuff have they learning through your course??

I'm going on hard studies on the NSCA programs, book just arrive last week, at the moment formation was given by the gym, basic on movement form, safety a few littles things, most I already knowed. (if that was your question, I'm not really sure lol )

For O lift I don't overload them, I only add clean and jerk or power clean as "shoulder" big move on third workout, replacing millitary press. That way weights progression is easier and I can at the same moment inprove military press so that's the best of the two world

And yes they are done first in workout, because I need all energie for theses

[swanso5]

anything cleaned from the floor (cleans into whatever) should be done on leg day and anything that starts from the shoulder on upper body day (push jerks etc)

[Christopheel]

anything cleaned from the floor (cleans into whatever) should be done on leg day and anything that starts from the shoulder on upper body day (push jerks etc)

I use Full body workouts, rotating between three workouts, the last one include less back more oly lift and/or legs

[Boss Man]

Update !
Is that tru that I should'nt take Calcium with magensium ? If yes, i've been f* at drug store lol

I read that somewhere a long time back, something about people supplementing with Calcium supps and ZMA, and not having the two within either 30 or 60 minutes of each other, (not sure which), as they could compete.

Like many micronutrients that compete, there is usually a fairly high level needed of both, otherwise everything you ever ate could cause deficiencies, if as little as 1mg of Micro could do it, so realistically, in supplemental form, competition might happen, in dietry terms unless you consumed a lot of both, at once, probably not.

[Christopheel]

Didn't know where to post it so I,ll post in journal.

On 14 July I have a Powerlifting competition (Dynamo, Squat, Bench, Deadlift) ! I've subscribe yesterday and I will need help, I took a look at the records of this gym for weight/age class and I want to establish new one argh !

First question, is there a "way" in workouts to improve faster in strengh without butting aside hypertrophy ? Do current progression should be enough (~ 2% more weights per wprkout )

Second, I know that the IFP as rules and legal gear, do some gears whould help me lift more heavier ? Will I need practice with them ?

Third, for deadlift, do a sumo stance could help lift heavier ? Or a different grip maybe, I know that the one you set one hand palm facing you the other facing foward (don't know the english name sorry) seems popular ...

Fourth, any other advice for before during competition, a workout wise maybe too ? Thanks for your time again !