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Old 02-15-2013, 01:41 PM   #1
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Default Brute's Post Meet Routine Tweaks

So, I'm looking at making a few changes to my routine after the meet. It's been working great so far, but I don't want things to get stale and I need to update my deadlift day since it's in my garage now that I've been banned from deadlifting in the gym. Here is what I was thinking so far.


Day 1
Squat - Rep goal 30/4: progression - 5 pounds
Alternate
1:PowerClean - 5 sets of triples - progression - 10 pounds
2 : Rack Pull + Power Shrug = rep goal 20/4 - progression - 10 pounds
Leg Press - rep goal 100/4 - progression - 20 pounds

Day 2
Bench - Rep goal 30/4 - progression 5 pounds
Alternate
DB Row - 20 reps per arm - progression 5 pounds
Lat Pull down - rep goal 30/3 - progress 5 pounds
Alternate
1 arm DB Push press - rep goal 20/3 - progression 5 puonds
Seated BTN Press - 20/3 - 5 pounds
BB Curl - rep goal 25/3 - 5 pounds

Day 3
Deadlift: I have no idea
Yoke Zercher squat - 20/3 - 10 pounds
Alternate
High Pull - 5 triples - 10 pounds
Tire Flips - 3 sets of time - time improvement
Farmers Walk - 5 sets - timed

Day 4
Standing Press - 30/4 - 5 pounds
BB Row - 20/3 - 5 pounds
CGBP - 20/3 - 10 pounds (at first)
Hammer Curl - 25/3 - 5 pounds
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Old 02-15-2013, 05:10 PM   #2
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Default

I was thinking about this while in the shower (kinky).

Right now your bench and deadlift strength is moving along at a good pace. Your squats are progressing, but more slowly.

You need to keep a focus on building overall strength, especially making your triceps and back as strong as humanly possible. I also think quads strength needs to be a focus.

I think you should move to squatting 2x a week.

There probably isn't much in your program that I would change other than that addition. I think more squats and stronger quads are going to build that deadlift up.

Deadlifts I am thinking about cycling between 2 or 3 waves.

How does this sound?
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Old 02-15-2013, 05:13 PM   #3
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Originally Posted by BendtheBar View Post
I was thinking about this while in the shower (kinky).
Subbed for more shower talk.

Good luck, I have no other input.
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Old 02-15-2013, 05:14 PM   #4
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Default

Quote:
Originally Posted by BendtheBar View Post
I was thinking about this while in the shower (kinky).

Right now your bench and deadlift strength is moving along at a good pace. Your squats are progressing, but more slowly.

You need to keep a focus on building overall strength, especially making your triceps and back as strong as humanly possible. I also think quads strength needs to be a focus.

I think you should move to squatting 2x a week.

There probably isn't much in your program that I would change other than that addition. I think more squats and stronger quads are going to build that deadlift up.

Deadlifts I am thinking about cycling between 2 or 3 waves.

How does this sound?
Thanks for the thoughts! What days would I be doing squats in your mind? Day 3, about the best I can do right now is front squats or zercher squats since I'm not in the gym that day, but I'd be 100% happy to add another day in the gym if that would help.
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Old 02-15-2013, 05:34 PM   #5
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Nice too see extra fun lifts like Cleans in there Brute!

I was thinking maybe rack chins. Perhaps you could alternate them with the lat pulldowns if you have your heart set on them.

I also think squatting 2X per week is a wise move as long as your careful with the volume as it suits your overall plan and the old bawd.

Once again, all the best at the meet!!
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Old 02-15-2013, 05:47 PM   #6
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Are you still training for Strongman?
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Old 02-15-2013, 06:08 PM   #7
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Are you still training for Strongman?
I am. I have access to an adjustable yoke, farmer's walk implements, and a tire currently.
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Old 02-15-2013, 06:08 PM   #8
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Thanks for the thoughts! What days would I be doing squats in your mind? Day 3, about the best I can do right now is front squats or zercher squats since I'm not in the gym that day, but I'd be 100% happy to add another day in the gym if that would help.
Perhaps let's back track for a moment. What days can you go to the gym each week?

Would it be possible to do a Monday-Friday squat and bench focus and a Wednesday deadlift/home day?
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Old 02-15-2013, 06:10 PM   #9
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Perhaps let's back track or a moment. What days can you go to the gym each week?
I can be in the gym any day, but deadlifts can only be done in my garage. Thats why I had the tire and yoke on that day, just trying to figure out what to do after deads.

The squat M F should work just fine

What about doing events or something on a saturday?
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Old 02-15-2013, 06:16 PM   #10
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I can be in the gym any day, but deadlifts can only be done in my garage. Thats why I had the tire and yoke on that day, just trying to figure out what to do after deads.

The squat M F should work just fine

What about doing events or something on a saturday?
I'm thinking Monday and Thurs/Friday as squat and bench focus, tues/wed as deadlift, and maybe Saturday as events/misc/minor body parts?
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