this routine

[Beast_19_301]

Has anyone ever tried this routine that iron addict put up, is it pretty much a monday, wed, fri work outs. I was thinking about adding tues, thurs cardio days. Any input would be great


ROTATING LOW/MID VOLUME ROUTINE
Here is a routine that most anyone can pull off except for real hardgainers, that rotates every week. This allows more lifts to hit, allowing less monotony, and longer progress before a wall is hit from recruitment pattern burnout. You can also add a 3rd rotation of lifts if you like. This is an extremely solid way to train and is effective for a large variety of lifters. Again, many variations of this basic format are possible, and used dependent on the individual trainee.


Day one, week one
Dips 3 x 10
Incline Bench Press 3 x 6
Lateral Raise 4 x 10
Laying Tricep Extensions 3 x 8-10

Day two, week one
Wide Grip Pull-Down/Up 3 x 8
Chest Supported Row, or Barbell Row 3 x 8-10
Barbell Curl 3 x 10
Resistance Abs 3 x 10

Day three, week one
Squat 3 x 6-10
Leg Press 2 x 15
Good-Morning or Stiff-Legged Deadlift 2 x 8
Calf Raise RP 2 x 15/30


Day one, week two
Bench Press 3 x 6-10
Incline DB Press 2 x 10-12
Military Press 3 x 10
Tricep Pus-Downs 3 x 8-10


Day two, week two
Supinated Grip Pull-Down/Up 4 x 8
Dumbbell Row 3 x 10
Dumbbell Curl 3 x 8
Reverse Curl 2 x 10
Hanging Leg Raises

Day three, week two
Deadlift 1 x 8
Safety Squat, or hack squat, 2 x 6-10
Glute/Ham Raise 3 x 8
Leg Press Calf Raise

 

[pullinbig]

that routine is lacking in posterior core movements.

you got one movemet one week and 2 the next (with only one set on that week for one of the movements). we typically do at least 4 movements per week. developing the posterior core is essential for a big squat and dead.

 

[Beast_19_301]

Do u mean the lower back.

 

[ManOfMuscle]

I like the routine a lot, barring what PB said. Though sldl's/good mornings one week and ghr's + deadlifts would be enough for me.

 

[Beast_19_301]

yah it seems like more then enough for me, since i barley ever do it

 

[pullinbig]

Do u mean the lower back.

low back, glutes and hammies.

 

[pullinbig]

yah it seems like more then enough for me, since i barley ever do it

so why you ask then if you already know the answer? =0l

 

[Beast_19_301]

b/c LIFTTILLIDIE, posted some excercises and i kinda put 2 and 2 together

 

[pullinbig]

you said it was ironaddicts routine and you wanted some feedback on it. so i gave feedback which you didnt like. so why ask? i shared my experience not my opinion. as far as i know there is only one guy on this board out squatting me and no one out pulling me.

there is a slight possiblilty i may know a little bit about lifting weights.

 

[Beast_19_301]

sorry but i didn't mean to come across as a dick.

I was just seeing if the routine as a whole was good. But you said add more posterior core movements, which i didnt really know what you where talking about.

Then Lifttill said dls, sldl, gms. so i assumed it more to due with the lower back. But then you said low back, glutes and hammies.

The 3 things i'm just starting to train again. So for now i guess it's good, in a month or 2 then i'll add some more to those muscle groups.

So what should i add to it on certain days

 

[ManOfMuscle]

Then Lifttill said dls, sldl, gms. so i assumed it more to due with the lower back. But then you said low back, glutes and hammies.

All those exercises hit lower back, hams, and glutes.

 

[ManOfMuscle]

Who's outsquatting you PB?

 

[pretty ricky]

nobody he's being modest.

 

[pullinbig]

Who's outsquatting you PB?

mule with his 1200+. =0l

he was the first man to squat 1200 in a competetion.

 

[pullinbig]

sorry but i didn't mean to come across as a dick.

I was just seeing if the routine as a whole was good. But you said add more posterior core movements, which i didnt really know what you where talking about.

Then Lifttill said dls, sldl, gms. so i assumed it more to due with the lower back. But then you said low back, glutes and hammies.

The 3 things i'm just starting to train again. So for now i guess it's good, in a month or 2 then i'll add some more to those muscle groups.

So what should i add to it on certain days

my stypical squat day looks like this.

squat varations
ad/abductors
back attack (or another postior core movement)
calves
kettelbells

dead lift day

dead variations
ghr
reverse hypers or 45° hypers
2 upper back movements
kettlebells

so you can see for posterior core work i do dead variations, back attack, ghr, reverse hypers and 45° hypers. i do four of these 5 per week and have added in kettelbelll work which spanks the posterior core as well. so thats a total of 6 different PC movements.

ever wonder why the finish and russian lifters have such big deads? they concentrate on the pc from an early age. olypic lifts spank the back side as well. thats why these guys have big deads if they make the transition to PLing.

hopefully ill get OKed by my surgeon today to start back squatting and pulling. sposed to get my stitches out today.

this is one of my favorite posteror movemets. pulling aginst heavy ass band tension. with our setup the #4s dbld add an aditional 500-600lbs at lockout.

http://www.teamsniffy.com/videos/videos/pullin pullin pullin.wmv

and one more

http://www.teamsniffy.com/videos/videos/ghr variations.wmv

and since im posting these

http://www.teamsniffy.com/videos/videos/45%b0%20hypers%20bart%20blue%20band.wmv

hope this helps.

 

[ManOfMuscle]

mule with his 1200+. =0l

he was the first man to squat 1200 in a competetion.

Jesus, who is this guy?

 

[Beast_19_301]

K i added back extension to week 1 day 2.........i cant watch those videos on my computer so i'll watch them when i go to my buddies house.


1200+ squat holy fuck........thats nuts

 

[pullinbig]

Jesus, who is this guy?

mike miller. mule on this board. hes got a sticky at the top on training tips.

 

[Who is Mike Jones?]

Jesus, who is this guy?

 

[Tsaunders]

Nice