I'll be cool like Jan and post my routine

[anfeyd]

Welp, heres the story: I hurt my back a little while ago and ever since then my training has been scattered. It ended up one of those situations where I felt like I was doing a lot put when I looked at the papers I wasn't and my progress stalled.

I this routine is similar to the texas method and I got some idea's from chicanerou's previous training but I wanted to keep this as simple as possible.

Wednesday- Light

Squat Cleans 8-10x1 (not max attempts)
GHR- 3x8
Push Press- 3x5
Pullups- 3x5


Friday- Intensity

Back Squat- max set of 3 or 5
Power Clean- max set of 1 or 3
Bulgarian Split Squat 2x10 (light)
Bench Press- 3x8-12
Row- 2-3x8-12

Sunday- Volume

Back Squat- 5x5
Romanian Deadlift 5x5
Press- 3x8-12
Pullup-3x?


I'm thinking of ditching the BSSQ and GHR but i'm an idiot and probably wont hah.

I'm going to be performing movement efficacy drills prior to lifting as well as some sprint starts as well as throwing in combination training whenever I feel like it. I have a tendency to go overboard so I'll see how my body handles it.

I'm going to be deloading every fourth week without question. On weeks where my lower back feels extremely fatigued I am subbing sprinting (less than 40 yards) in mild volume on Wednesday for the squat cleans.

After every workout i'm doing 3 set 25 rep wide stance squats and good mornings for rehabilitation purposes.

Suggestions/comments/etc, welcome. I've kind of worked my way up to this type of training and my lower back should hold up but well see. I'm not going to take any signs of fatigue lightly and i'll be smart--I know my body.


Also, I believe I may have found a place to trick a few days so this may change.

[compleks]

Excellent.

You sound like you know your own body, so I'm sure this routine will work out well for you.

Keep us posted.

[anfeyd]

I forgot to post my goals: mostly athletic. Its going to be hard to pack in calories because I'm at school for 12+ hours but i'm going to get as much as I can daily. It will probably end up in the 3000 range.

[mr popular]

You guys have much fancier workout routines than I do. haha

[receive]

I'm going to be deloading every fourth week without question.

This is definately a good idea imo. It seems to fit a lot of people. Be sure to actually stick to that... it can be tough to rest when it seems like shit's going well, but probably from experience you know that if you carry on you'll go over the edge and then be fucked.
And remember to start a bit lighter when you come back.. whatever lifts you're considering the most important markers of progress, what would you be happy to add to them each month? 10lbs or so? To acheive that, then, you should be able to go like this: 100-110-120-deload-110-120-130-deload... you know, or whatever other way of doing it, but since you're only doing 3 of each workout per cycle there's probably only going to be one PR (or 'recent PR') session per month...

And don't forget to make your light days actually light, and you deloads too.

Oh and more commonly people have the 2-day gap between the intensity and volume workouts, whereas you've got the long gap before the light one, which probably won't be as useful as volume__light__intensity____volume__light__intensi ty____

[anfeyd]

Yeah, I know people usually have the two day gap but due to my schedule I decided to organize it this way.

Sunday's I'm usually not as energetic as the others but if I find that I'm greatly burnt out i'll switch the days around.

[JacktheHero]

Are you a heavy guy? Both 3*8 GHR and 3*5 pull ups are light for you? Just wondering whether you don't take chins/pull ups that seriously, because that's what most trickers do/should do (as adviced in chic's guide).

[anfeyd]

Are you a heavy guy? Both 3*8 GHR and 3*5 pull ups are light for you? Just wondering whether you don't take chins/pull ups that seriously, because that's what most trickers do/should do (as adviced in chic's guide).



The pullups are weighted. The GHR are not as I have enough trouble with them already. If anyone on this forum can do 8 strict i'd be surprised.

[Rahf]

GHR is a damn heavy exercise if you do them properly.

[AndyD11]

GHR? sorry i don't really have a clue about much of this i just wanted to know what the one term meant :)

[JacktheHero]

GHR = Glute ham raise.
I really wondered how disproportionate your length strength would be if this was true (8 GHR < 5 pull ups).

[chicanerous]

GHR = Glute ham raise.
I really wondered how disproportionate your length strength would be if this was true (8 GHR < 5 pull ups).
Disproportionate to what? GHRs don't have any bearing on pull-ups and vice versa, so any proportion you come up with is necessarily indirect.

If you wanted to make some kind of proportion, you'd have to do something crazy like:

GHR -> Clean -> Jerk -> Press -> Pull-up

And that's only assuming that you want a jerk on par with your max clean and that some kind of healthy proportion exists between strength of vertical pushing and pulling. The only things you can correlate the GHR to are going to be other leg exercises. Once you've done that, there is no dynamic structural link to the upper body, so any type of comparison you make is just going to be guess work. I picked the clean for that example precisely because it is the closest link you have since, from a performance standpoint, the clean and the jerk are wrapped up together. But, as I've stated, this necessarily cannot tell you anything about a "healthy" proportion of strength between the muscle groups because they are structurally unrelated.

And, if you're merely trying to comment on a proportion of lower to upper body strength in general, I have to ask what qualifies it? Each of the two main lower body exercises (squats and deadlifts) have a strong isometric upper body component. If you're able to perform each of these exercises with good form, meaning the upper body is not compromised, does that not mean the upper body is sufficiently strengthened to cope with the demands you're placing on it, albeit demands generated by the lower body? If you can press or pull-up a great amount, what demand does this place on the lower body? Almost none. Then, the strength of the upper body is to a point dependent on the lower body, but, beyond that point, it is independent. Thus, any type of proportion that you attempt to formulate will necessarily be based on other attributes, mainly performance or aesthetics -- both of which are mutable demands and, therefore, if you accept that the intrinsic purpose of such a proportion is the healthy function of the body, are separate from and ungoverned by it.

// end chicanerous' treatise of strength proportions and thread hijack