1druid1 Posted November 30, 2009 Share Posted November 30, 2009 (Long Post)Hi AllAfter reading through some of the posts and seeing some good training routines I have the following workout planned. I spent saturday testing my strength levels for both Static and Dynamic exercises. Any advice or critique is welcome.MondayWarmup 15 minsWall Squats x 10Halos x 10Pulses x 10Repeat circuit for 10 minutes (These are stretches recommended by Pavel which has been helping my back)Burpees - 5 minsStatic StrengthPlanche - Frog Stand - 6 x 10 seconds (Just cant lock out those arms in a straight position yet)Front Lever - Front Tuck - 6 x 10 secondsBack Lever - Back Tuck - 6 x 10 secondsHandstand - Against Wall - 3 x 20 secondsDynamic StrengthPushups - XR Pushups 5 x 5Rows - XR Bulgarian Rows 5 x 5Finisher5 x 40 24kg Kettlebell swingsTuesdayWarmup 15 minsWall Squats x 10Halos x 10Pulses x 10Repeat circuit for 10 minutes (These are stretches recommended by Pavel which has been helping my back)Burpees - 5 minsStatic StrengthPlanche - Frog Stand - 6 x 10 seconds (Just cant lock out those arms in a straight position yet)Front Lever - Front Tuck - 6 x 10 secondsBack Lever - Back Tuck - 6 x 10 secondsHandstand - Against Wall - 3 x 20 secondsDynamic StrengthCurls - Inverted Chinups 5 x 5Dips - XR Dips 5 x 5Finisher5 x 20 24kg Kettlebell snatchesWednesayWarmupJogging 30 minsLeg WorkoutDeadlifts 5 x 5Bulgarian Split Squats 5 x 5Glute Ham Raises 5 x 5CoreHanging Leg Lifts 3 x 10Front Plank 2 minutesSide Plank 1 minuteWheel Rollouts 3 x 10ThursdayWarmup 15 minsWall Squats x 10Halos x 10Pulses x 10Repeat circuit for 10 minutes (These are stretches recommended by Pavel which has been helping my back)Burpees - 5 minsStatic StrengthPlanche - Frog Stand - 6 x 10 seconds (Just cant lock out those arms in a straight position yet)Front Lever - Front Tuck - 6 x 10 secondsBack Lever - Back Tuck - 6 x 10 secondsHandstand - Against Wall - 3 x 20 secondsDynamic StrengthPullups - XR Bulgarian 5 x 5Handstand Pushups - Against Wall - Negatives 5 x 5Finisher5 x 40 24kg Kettlebell swingsFridayWarmup 15 minsWall Squats x 10Halos x 10Pulses x 10Repeat circuit for 10 minutes (These are stretches recommended by Pavel which has been helping my back)Burpees - 5 minsStatic StrengthPlanche - Frog Stand - 6 x 10 seconds (Just cant lock out those arms in a straight position yet)Front Lever - Front Tuck - 6 x 10 secondsBack Lever - Back Tuck - 6 x 10 secondsHandstand - Against Wall - 3 x 20 secondsDynamic StrengthMuscle Up - Negatives 5 x 5Finisher5 x 20 24kg Kettlebell snatchesSaturdayDay OffSundayWarmupJogging 30 minsLeg WorkoutDeadlifts 5 x 5Bulgarian Split Squats 5 x 5Glute Ham Raises 5 x 5CoreHanging Leg Lifts 3 x 10Front Plank 2 minutesSide Plank 1 minuteWheel Rollouts 3 x 10CheersDruid Link to comment Share on other sites More sharing options...
Blairbob Posted December 1, 2009 Share Posted December 1, 2009 6 out of 7 days. Maybe possible, you'll find and hopefully you've taken care of the sleep/rest/up to it points. Link to comment Share on other sites More sharing options...
Emil Brannmark Posted December 9, 2009 Share Posted December 9, 2009 Do NOT do deadlifts 5x5 2 times a week. This is way too much volume for this lift. You will wreck yourself if you lift any kind of decent weight. One set of five on deadlift training days is plenty, and recommended by Mark Rippetoe. Many say you shouldn't even deadlift more than once per week, but that probably applies more to advanced athletes. Link to comment Share on other sites More sharing options...
Richard Duelley Posted December 9, 2009 Share Posted December 9, 2009 I deadlift 3 days a week, its not heavy and I use a fatbar, no ill effects after a month, just an increase in grip and forearm strength! 8) I lift at the end of my conditioning, I step in, bang out 20 reps with minimum rest and go back to the gymnastics room and finish off with some prehab. I built my foundation dead lifting and overhead squatting 3 times a week all while using GTG with pull ups, dips and pushups for 4 months before I discovered gymnastics. Now I just max my 2 rep dead lift every few months just to see (currently pulling a little over 2x body weight), and use the fatbar 3 days a week.In other words it looks good to me just make sure you can handle the volume, and pay attention to how your body responds.Have Fun! Link to comment Share on other sites More sharing options...
Emil Brannmark Posted December 9, 2009 Share Posted December 9, 2009 I deadlift 3 days a week, its not heavy and I use a fatbar, no ill effects after a month, just an increase in grip and forearm strength! 8) I lift at the end of my conditioning, I step in, bang out 20 reps with minimum rest and go back to the gymnastics room and finish off with some prehab. I built my foundation dead lifting and overhead squatting 3 times a week all while using GTG with pull ups, dips and pushups for 4 months before I discovered gymnastics. Now I just max my 2 rep dead lift every few months just to see (currently pulling a little over 2x body weight), and use the fatbar 3 days a week.In other words it looks good to me just make sure you can handle the volume, and pay attention to how your body responds.Have Fun! Heh, ya sure you can probably do fat bar deadlift more often because it's not a lot of weight. Regular deadlifts are another matter. Sure you can avoid overtraining by not doing them heavy, but then I'd rather do a heavy set once a week. Link to comment Share on other sites More sharing options...
Richard Duelley Posted December 9, 2009 Share Posted December 9, 2009 Ya, since my school gymnastics room is closing for break today (will be close for a little over a month )I am going to still dead lift 3 times a week but one of those days is going to be heavy w/ standard bar and the other 2 fatbar days. I plan on hitting the big three lifts (bench, dead lift, squat I am thinking overhead will be fun), with some weighted pull/chins and dips as well over the next 4 weeks before the gym opens back up again. It will be interesting to see how my gymnastics work capacity transfers to the weight room. Link to comment Share on other sites More sharing options...
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