Help with a Routine

[Benji]

I'm trying to make a routine for to get my bench and clean up. My bench max is 200 and my clean is 175. I need a routine that only uses barbells and I only have 225 lb. worth of weights. Any ideas?

[anfeyd]

If your clean has stalled it is likely due to your squat not being strong enough. This may also be the case with the bench. What is you full squat? What are you currently doing? How often do you bench and clean? What is your diet like? Have you tried a 10% reset?

Get more weights, squat them, buy some milk, gain some body weight.

[Honken]

You've mentioned the squat and milk program in almost every post you've made on this subforum recently.

[chicanerous]

Routine:

1. Pull (deadlift, power clean/snatch, clean/snatch pull, romanian deadlift)
2. Squat (back, front, overhead)
3. Press (military, push press, jerk, floor press, bench press)
4. Pull-up or row

MOAR MILK.

You've mentioned the squat and milk program in almost every post you've made on this subforum recently.
I think you need to settle down and have a glass of milk, Honken. It's dairy week here on the Trick Tutorials forums. Quit being so (lactose) intolerant of this glorious celebration!

:eh:

[Benji]

My max back squat was 275 last I checked. And, not to be argumentative, but how would increasing my squat cause my bench to stop stalling?

[Benji]

What are you currently doing? How often do you bench and clean? What is your diet like? Have you tried a 10% reset?

Get more weights, squat them, buy some milk, gain some body weight.

Currently, I am doing nothing. I did rippetoe's for a few months, stalled, and then stopped lifting for about a month. Now, I just want to increase my clean for explosiveness, and my bench because my chest is incredibly weak compared to the rest of my body.

My diet is a slight cutting one. I want to cut some, but still gain strength. I don't care about size.

And I can't get more weights because I have a standard bar and it's already bending at 225.

[compleks]

My max back squat was 275 last I checked. And, not to be argumentative, but how would increasing my squat cause my bench to stop stalling?

No, he said that it could be the cause of your clean not progressing.

[compleks]

Oh, he also said bench. My bad.

[anfeyd]

Chicanerous your posts have been amazing as of late with your word choices.


Currently, I am doing nothing. I did rippetoe's for a few months, stalled, and then stopped lifting for about a month. Now, I just want to increase my clean for explosiveness, and my bench because my chest is incredibly weak compared to the rest of my body.

My diet is a slight cutting one. I want to cut some, but still gain strength. I don't care about size.

And I can't get more weights because I have a standard bar and it's already bending at 225.

Get a new bar.

And if you're cutting its no surprised your strength has stalled. Eat more, drink more milk and then come back and tell me if your lifts are stalling.

Your clean is probably more of a technical issue, I need a video.

[Kitosho]

i think blobert posted this on the p&b

- take a weight that's 85-90% of your 1 rep maximum
- lift for 3-5 reps
- immediately rest for 3-5 minutes
- repeat 3-10 times as desired

this technique is often referred to as "lifting weights"

[Kitosho]

hahaha he did rippetoe's program for a month, stalled, and then STOPPED TRAINING FOR A MONTH


what a moron lol don't give him any advice he won't use it

[compleks]

I struggled to lift yesterday morning. I think I'll take the rest of the year off.

[compleks]

That should bust my plateau right?

[Benji]

1. I did rippetoes for about three months you cunt.
2. I never originally said that any of my lifts are stalling. I just said my Rippetoe's progress is.
3. I just want a routine that will get my clean and bench stronger. I don't give a shit about anything else.

[TrickerD]

Routine:

1. Pull (deadlift, power clean/snatch, clean/snatch pull, romanian deadlift)
2. Squat (back, front, overhead)
3. Press (military, push press, jerk, floor press, bench press)
4. Pull-up or row

What is a push press? I keep hearing the term over and over but I have no clue what it is lol.

[Benji]

Put push press into google and this is the first result.

http://www.exrx.net/WeightExercises/OlympicLifts/PushPress.html

[TrickerD]

So what would be the difference between a jerk and a push press?

[chicanerous]

So what would be the difference between a jerk and a push press?
Press - no bend of the knees
Push Press - 1 bend of the knees
Jerk - 2 bends of the knees

In a push press, you press the weight after the initial drive, while, in a jerk, you press under or "catch" the weight. Consequently, you lift the least weight with a press, more with a push press, and the most with a jerk.

[Aiden Bloodaxe]

MILK!!??

[anfeyd]

1. I did rippetoes for about three months you cunt.
2. I never originally said that any of my lifts are stalling. I just said my Rippetoe's progress is.
3. I just want a routine that will get my clean and bench stronger. I don't give a shit about anything else.


Youre going to have a harder time gaining strength if you are on a 'cut'. However, there is no magical program that is going to get your lifts up. I told you, your clean is probably technical we would need a video. Other than that just listen to kitosho.

[TrickerD]

Press - no bend of the knees
Push Press - 1 bend of the knees
Jerk - 2 bends of the knees

In a push press, you press the weight after the initial drive, while, in a jerk, you press under or "catch" the weight. Consequently, you lift the least weight with a press, more with a push press, and the most with a jerk.

This + milk makes an excellent post :good:

[Kitosho]

1. I did rippetoes for about three months you cunt.
2. I never originally said that any of my lifts are stalling. I just said my Rippetoe's progress is.
3. I just want a routine that will get my clean and bench stronger. I don't give a shit about anything else.



ok do this

day 1: 1 hour of cleans (mostly doubles), focus on form and get as many heavy sets (85% 1RM plus) with good form as you can
day 2: 1 hour of bench press (doubles and singles) (same rules apply)


work up to a heavy double or single at each session

put a day between each session and 2 days between the cycle

on off days do some walking or otherwise light cardio, as well as very light movements for your shoulder and hip joints


write down every workout

most importantly

MILK