On the road to 1200

[allthegoodnamesaregone]

I guess it's time to keep a back up my my training log so I'll start tommorow.

Craig

[MartinM]

Quote

I guess it's time to keep a back up my my training log so I'll start tommorow.

Craig

What does your journal title mean?

[allthegoodnamesaregone]

1200 is the combiened weight in pounds I want to get to on the 3 main lifts (squat, deadlift, bench).

[Tom]

i thought as much..whats ur total now?

[allthegoodnamesaregone]

Tuesday - Squat Day

Please note I do warm up sets but I'm not going to write them all down here only my working sets.

3 second pause deep Squats

110 kg *4
110kg*2

these will be alternated with box sqauts one i've made a squat box.

Leg press machine 160kg*20

missed out core movement today as back is twinging - GM's would have been here.

Abductor level 10 -20
adductor level 10- 14

Cable crunch level 9-20.

[Billy the Fish]

So that's 2 sets of squats equalling 6 reps and one set of 20 on the leg press ?? Not taking into account the warm up... Or have I read this wrong ??

How often do you work legs if this is the way you do it ?

[allthegoodnamesaregone]

yep I go for two sets of five, but the weight was just a little unrealistic for this today, but I'll get my two sets of five with this weight next time.

[Billy the Fish]

So how often do you do legs then ? Is two sets of five enough to stimulate the quads for you ?

[allthegoodnamesaregone]

I train legs once a week. Yes this is enough for me and many others. Here's the routine I'm following in full

Generic Routine by John Pinder

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Here’s a generic routine that is a good starting point. This is a mass/strength building routine. Probably less volume than you are used too but very effective. Three days per week because that’s all most folks can handle if they are training heavy. They key is near failure or forced/assisted reps. Painful but very effective if you really want to put on size. This does not include warm ups so that is up to you to make sure you are stretched and plenty warm before performing work sets. A working set is defined as a set that you just barely get all reps or need assistance on one or two reps. If you get all the reps fairly easily then it is a warm up and not a working set. Add cardio on the days off to fit your needs. also remeber that overtraining is a real possibility. so from time to time a deload week or two is inevitable.

Monday:
Squats (deep) 2 x 5
Box squats (set below parallel) 2 x 5
Leg presses 1 x 20 (pick 1 of the squats + the leg presses)
posterior core movement 2 x 10-20reps
heavy abs 2 x 20
hips 1 x 20-25 reps
Calves (your choice of exercise if you like) 2 x 10



Tuesday (wed):
Wide grip flat bench 2 x 6 (index fingers on the rings)
hammer grip dbs 2 x 8-12 reps
tricep push downs 1-2 x 8-100reps. (yup 100)
db side laterals 1-2 x 10reps light
db front raises 1-2 x 10reps light
pull-a-parts 1-2 x 20reps



Thursday (fri):
Dead lifts (rotate variations each week) 2 x 5
2 posterior core movements 2 x 10-20reps
heavy abs 2 x 20reps
rows 2 x 4-8reps
Reverse grip narrow grip pull downs 2 x 4-8reps
Standing wide grip curls 2 x 8-12 reps (or your favorite curl here)
hammer curls or reverse curls 2 x 8-12reps

posterior core movements include gm variations, reverse hypers, 45° hypers, glute hame raise, sldl, pull thrus, etc......


Every one of these movements is a mass building exercise or an assistance movement to incease the core movements. These are the essential movements for putting on size. Rest and nutrition are just as important as lifting, neglect any one of the three and you will not grow. Juice or no juice all will grow with this routine or a similar one. Consistency is the key. Adding 5 lbs to the bar every other week equals 130lbs/year. Not bad considering many are moving the same weight year in year out. Strength gains are the key to growth, not the other way around.

Bear in mind this routine or any other will need some tweaking after several weeks. but if you looking to keep it simple give it 12 weeks and you will be amazed.

I hope this helpful to all who read it. I have designed many programs for a variety of athletes with varying needs. If you have special needs such as martial arts, football or gymnastics (to name a few) the program can be altered to accommodate these needs.

[James Copping]

That is very low volume mate, I think the advised rep count for the core lifts(BP SQ DL) is about 30 per week. Thats what I go by anyway. I think we have the first undertrainer on the boards

That said, good luck mate.