Post by Antanas on Jan 4, 2009 7:24:03 GMT -5
Haven't had time to post, real busy studying and happy new year everyone. ;D
I've finally found a good enough chiro to sort my problems out, im messed up but nothing permanent.
I've got up to 110kg squat for fives on Mark rippetoe's novice program- good way to get back into things.
Now im going to start a heavy/light/medium set up.
Monday
Squat 5x5
Bench/Press 3x5
Powerclean 5x5
+Chin ups
Wednesday
F Squat 3x3
Press/Bench 3x5
Deadlift/ Rack pulls/
Friday
Squat work up to 5
Bench/press 3x5
Power clean work up to a 5 or 3
Row 3x5/5
Im sure ill change this routine later as i get stronger but this looks good in time. Im going rotate press and bench 3x5- i can still make gains on presses because i haven't benched.
Im not sure how to work in the deadlift sets/reps, i don't want to over fry myself but deadlifting lends itself well to lower reps.
I've been reading in www.texaspowerscene.com/articles/powerlifting/prilephin.html
I was thinking of doing deadlift of blocks 2-4 inches of ground with 1 back of set of deadlifts, run that 3-5 weeks long then either take a week of from deadlifting and power clean, then test my deadlift.
Then repeat with halting deadlifts. Im just not sure what deadlifts rep/sets to run and %, i was thinking of 5x3 or 3x3 with +10% on your deadlift when doing rack puls and back of set , deadlift 70-80%
Wouldn't this mess with recovery things?
I've finally found a good enough chiro to sort my problems out, im messed up but nothing permanent.
I've got up to 110kg squat for fives on Mark rippetoe's novice program- good way to get back into things.
Now im going to start a heavy/light/medium set up.
Monday
Squat 5x5
Bench/Press 3x5
Powerclean 5x5
+Chin ups
Wednesday
F Squat 3x3
Press/Bench 3x5
Deadlift/ Rack pulls/
Friday
Squat work up to 5
Bench/press 3x5
Power clean work up to a 5 or 3
Row 3x5/5
Im sure ill change this routine later as i get stronger but this looks good in time. Im going rotate press and bench 3x5- i can still make gains on presses because i haven't benched.
Im not sure how to work in the deadlift sets/reps, i don't want to over fry myself but deadlifting lends itself well to lower reps.
I've been reading in www.texaspowerscene.com/articles/powerlifting/prilephin.html
I was thinking of doing deadlift of blocks 2-4 inches of ground with 1 back of set of deadlifts, run that 3-5 weeks long then either take a week of from deadlifting and power clean, then test my deadlift.
Then repeat with halting deadlifts. Im just not sure what deadlifts rep/sets to run and %, i was thinking of 5x3 or 3x3 with +10% on your deadlift when doing rack puls and back of set , deadlift 70-80%
Wouldn't this mess with recovery things?