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[Christopheel]

My 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 my 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 my 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 my 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]

[swanso5]

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

[Christopheel]

[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 my 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 my 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% Bodyfat

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

My 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 my drug store lol

[Christopheel]

Update !

17 years old
181 lbs
~8% Bodyfat

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

I've reduced my 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 my 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]

[Christopheel]

[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]

[Boss Man]

[Christopheel]

Didn't know where to post it so I,ll post in my 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 my weight/age class and I want to establish new one argh !

First question, is there a "way" in my workouts to improve faster in strengh without butting aside hypertrophy ? Do my 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 !