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Routine idea
Topic Started: Jun 20 2005, 04:47 PM (396 Views)
IronBender800
Flippin Sweet
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Heres what i was thinking.

Day 1 20 rep squats
day 2 chest and back
Day 3 Shoulders
Day 4 Arms
Day 5 Heavy squats
rest
rest
repeat

Any suggestions?
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
Jun 20 2005, 04:47 PM
Heres what i was thinking.

Day 1 20 rep squats
day 2 chest and back
Day 3 Shoulders
Day 4 Arms
Day 5 Heavy squats
rest
rest
repeat

Any suggestions?



Day1:20 rep squats
Day2:Arms
Day3:Back and chest
Day4:Shoulders
Day5:Heavy squats
rest
rest
repeat

OR

Day1:20 rep squats
Day2:Off
Day3:Back and chest
Day4:Off
Day5:Heavy squats
Day 6: Arms+Shoulder
Day 7:Off
repeat

OR

Day 1: Back + Chest
Day 2: Off
Day 3: 20 Rep squats + Shoulders
Day 4: Off
Day 5: Heavy Squats + Arms
Day 6: Off
Day 7: Off

I think these ideas might offer better recovery, and allow for the same amount or more volume, especially the last one.
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IronBender800
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Well im definitely not training tris the day before chest and i need at least 2 days of recovery from leg work after squats so ill do something like this

day 1 leg work/20 rep squats

Power cleans 5x2
medium stance rock bottom squats 1x20
14" step ups on bench
Leg extensions 3x20

day 2 Chest

Flat db bench 4x8
Incline bb bench 4x6
Db flys 3x10

day 3 back

pull-ups pyramid up to max then back down
Pull-downs 3x10
lots of rowing variations like db and bb rows i like my volume lol
Grip work

day 4 shoulders+arms

Hang clean and press 5x3
Seated db presses 4x8
Side db laterals 3x10
Lying triceps extensions 4x6
Cable pressdowns 4x10
Standing bb curls 3x6
Standing db curls 3x8

day 5 Heavy squats/speed work

Power cleans 3x6
squats 3x3
speed box squats 10x2

2 days off and repeat


I like this.....
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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I like how you set it up!

Except, Instead of leg extensions I think you should do leg press or front squats. Leg extensions are a risky exercise.
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IronBender800
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IceRocka
Jun 21 2005, 12:59 AM
I like how you set it up!

Except, Instead of leg extensions I think you should do leg press or front squats. Leg extensions are a risky exercise.

Thanks!

How are leg extensions risky?

I havent seen any studies that show them to be harmful.

Personally i like doing them. Normally i never use machines but i like leg extensions.
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
Jun 20 2005, 09:02 PM
IceRocka
Jun 21 2005, 12:59 AM
I like how you set it up!

Except, Instead of leg extensions I think you should do leg press or front squats. Leg extensions are a risky exercise.

Thanks!

How are leg extensions risky?

I havent seen any studies that show them to be harmful.

Personally i like doing them. Normally i never use machines but i like leg extensions.

There have been studies done I've read that show the most torque is placed on the knee during the leg extension. Not only that, but the force is placed directly upon the knee joint, sort of tearing it apart. I personally injured my knees with leg extensions, and I just don't think they're safe.

Just my opinion though.
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IronBender800
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IceRocka
Jun 21 2005, 01:07 AM
IronBender800
Jun 20 2005, 09:02 PM
IceRocka
Jun 21 2005, 12:59 AM
I like how you set it up!

Except, Instead of leg extensions I think you should do leg press or front squats. Leg extensions are a risky exercise.

Thanks!

How are leg extensions risky?

I havent seen any studies that show them to be harmful.

Personally i like doing them. Normally i never use machines but i like leg extensions.

There have been studies done I've read that show the most torque is placed on the knee during the leg extension. Not only that, but the force is placed directly upon the knee joint, sort of tearing it apart. I personally injured my knees with leg extensions, and I just don't think they're safe.

Just my opinion though.

The fact that stress is put on the knees is obvious. The question is whether or not thats harmful...

I always thought they strengthed the knee joint. Personally they give my entire lower quad area a huge burn and i love to finish off my legs with them.
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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It's not just that the stress is directly placed on the knee. It's the angle at which you start(90, where THE most torque occurs), and the fact that this exercise just in general places too much torque on the knee.

If you do leg extensions, don't strain or go too heavy.
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IronBender800
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Thats all true. BUT, i dont really think its harmful because its not really stretching or pulling anything its all through one motion. Its not like squats where your knees can cave in or your toes can be pointed in the wrong direction and cause things to be strained or start tracking wrong.

I agree though as you see im doing 20 reps so thats not heavy lol.
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
Jun 20 2005, 09:18 PM
Thats all true. BUT, i dont really think its harmful because its not really stretching or pulling anything its all through one motion. Its not like squats where your knees can cave in or your toes can be pointed in the wrong direction and cause things to be strained or start tracking wrong.

I agree though as you see im doing 20 reps so thats not heavy lol.

As long as you keep it to 20 reppers you'll most likely be fine.

-Ice
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my routine varries...... its like:
day1: back
day2: chest or off
day3: off or shoulders
day4:off maybe
day5: bis and tris
day6:off
repeat

and i think imma add some leg exercises on day 4 wen i get my squat rack...or IF i ever get 1 jaja
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IronBender800
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I think its best to stick with a set routine. Instinctive training isnt very good for someone relatively new to lifting.

For legs do cleans into a front squat or do bodyweight/hindu squats. You can also do lunges but please train those twigs that you call legs. :D
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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IronBender800
Jun 21 2005, 01:28 PM
I think its best to stick with a set routine. Instinctive training isnt very good for someone relatively new to lifting.

For legs do cleans into a front squat or do bodyweight/hindu squats. You can also do lunges but please train those twigs that you call legs. :D

Excellent post!

Frenchy- You may also want to consider doing plyometrics and stuff. Another way to train your legs without weights. While I was sprinting, My hamstrings became denser and better looking. Consider both!
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BRADP
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My friend uses leg extensions as a knee rehab exercise :confused: :confused:


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Hell yeah I'm American.
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