langdon0555 Posted March 22, 2008 Share Posted March 22, 2008 Hey everybody just wanted to get some feedback about setting up a new routine. Basically i have laxed on exercising regularly lately and need to hit it. I want/need to up my strength and fill out/add some mass back to my frame. I am '5 "9 1/2 around 145lbs. Not sure how many are familiar with "starting strength" by rippetoe but basically i would like to incorporate some heavy fullbody lifts..such as: barbell squats, front squats, overhead squats, deadlifts, power cleans. Then add some gymnastic/bodyweight movements for upperbody. Maybe like a M, W, F schedule and maybe a light recovery/conditioning circuit on saturday. I have 2 sets of rings, paralletes. I am going to join a gym so i can start squating, etc so i have a cage to do them safely. So basically my goals are mainly just getting stronger and adding some mass back....also working on handstands and maybe the front lever, planche work also. Any and all feedback greatly appreciated.thanksCasey Link to comment Share on other sites More sharing options...
langdon0555 Posted March 22, 2008 Author Share Posted March 22, 2008 Coach Sommer, Ido, others...how does this look:MondaySquat 3x5 + WUWeighted Pull-ups 2x6Deadlift 2x5 + WUWeighted Dips 2x6TuesdayFront Lever Isometric: 60s TotalPlanche progression isometric: 60s totalL-sitsHandstand practiceWednesdayOverhead squat 3x5 + WUHSPU's: 3x5Clean 3x5 + WUWeighted Dips: 2x6Weighted Pull-ups: 2x6ThursdayFront Lever Isometric: 60s TotalPlanche progression isometric: 60s totalL-sitsHandstand practiceFridaySquat 3x5 + WUDL: 2x5, 1x3HSPU's: 3x5Inverted pull-up: 2x5SaturdayRestSundayRest Link to comment Share on other sites More sharing options...
aw0n0 Posted March 22, 2008 Share Posted March 22, 2008 looks ok, the key is to start off with this and take out what isnt working and add in new stuff all the time. do the isometric work until you have gained enough strength to do the full moves in negatives. for example full front lever pulls (ice cream makers) or inverted hang lower to hang. ive found negatives to be way more beneficial than just isometric holds. Link to comment Share on other sites More sharing options...
langdon0555 Posted March 22, 2008 Author Share Posted March 22, 2008 What about ice cream makers with band assitant from the feet?? I have done these before and i can definately feel them....i wrap a band around the pull up bar.. put my feet in it and rock back and up.casey Link to comment Share on other sites More sharing options...
aw0n0 Posted March 22, 2008 Share Posted March 22, 2008 What about ice cream makers with band assitant from the feet?? I have done these before and i can definately feel them....i wrap a band around the pull up bar.. put my feet in it and rock back and up.caseyits probably better to just work up to doing them one leg tucked by doing isometrics for a bit. Link to comment Share on other sites More sharing options...
JoeS Posted March 23, 2008 Share Posted March 23, 2008 Langdon0555, I have similar goals since I'm interested in both weightlifting and gymnastic/BW strength moves. From my point of view, your program looks like you're trying to do too much at once, which is an easy trap to fall into when you're interested in several sports. I get around this by adopting the following rules:- Work out 6 days a week- Limit of 3 exercises per session- Limit of 3 (4 max) specific, attainable goals in 2 month period- Change routine after 2 months, similar but different goals and exercises.So, using me as an example, my short term goals are:- 2.5X BW deadlift- 60 sec tuck planche hold- 60 sec one-legged front lever- one successful tuck press-to -handstandMy routine till next month is:"A" routine (Monday, Thursday): Deadlift one-legged tuck crank tuck planche pushups"B" routine (Tuesday, Friday) Military press Weighted pullups BW pistols"C" routine (Wednesday, Saturday) Wall press-to-handstand Front lever holds Tuck planche holdsFor the individual exercises, I'll do something like 8 sets of 3-5 at 80% of max. This type of routine will help avoid burnout, especially if you don't max out on everything all the time. Your choice of short-term goals should be consistent with your overall startegy. Link to comment Share on other sites More sharing options...
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