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Old 03-10-2013, 05:20 PM   #1
Trevor Ross
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Default Sick and tired of training!!

I hate benching, power squatting, deadlifting, pressing, curls, calf raises, dumbbells, cables, and so on. Here's what I did to fix that....I didn't do them. I always thought that a traditional fullbody workout (one that has the basic six movements along with single joint calf and arm work) put way too much emphasis on the upper body and the legs were left slightly neglected in comparison. Then it hit me, as far as compound lifts are concerned, pushing is pushing and pulling is pulling, no matter what the plane is, but since I threw most of the traditional core lifts in the trash what was I going to do? Then it hit me again, the quick lifts, and some bodyweight exercises. This is what I came up with.

A:

Power snatch
Full squat
Dips
Dead stop barbell rows

B:

Power clean
Front squat
Push press
Chin up

Now the next issue was frequency, volume, and loading. Frequency was easy, I just alternated workouts and hit the gym six days a week. Volume was influenced by guys like Ditillo and Hepburn. I decided on 10x3 for each exercise. Loading was a little Bulgarian, and a little Russian for the barbell exercises. I started at 2 sets of 50% of max and worked my way up to 90%, no maxing out!! Once I hit 90% for five plus reps I will go up roughly 10+%. The chins and dips are a different kettle of fish. I decided that once I am able to do 10x5 easily with my bodyweight, I will bring out the dipping belt and add 10-25 pounds depending on the sweet spot, or I'll start doing sternum chins. I'm having a blast and lost 20 pounds of lard, and I'm feeling the best I have in years. So if anyone else is going through a funk, remember there's more then one way to skin a cat.

Last edited by Trevor Ross; 03-10-2013 at 08:17 PM.
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Old 03-10-2013, 07:14 PM   #2
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that whole story is totally awesome, and the program looks good. not sure i agree that "pushing is pushing and pulling is pulling, regardless of the plane" though. a bicep curl is a pull and so is a deadlift. big difference.
but yeah, the routine you came up with looks like a great way to take a break from the usual, and if it works, it works, no matter what anyone says. i like the way you used your own powers of reasoning + experience to develop something that works for you.

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Old 03-10-2013, 08:11 PM   #3
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that whole story is totally awesome, and the program looks good. not sure i agree that "pushing is pushing and pulling is pulling, regardless of the plane" though. a bicep curl is a pull and so is a deadlift. big difference.
but yeah, the routine you came up with looks like a great way to take a break from the usual, and if it works, it works, no matter what anyone says. i like the way you used your own powers of reasoning + experience to develop something that works for you.
Thank you. What I meant in regards to the "pushing is pushing" statement is from a compound lift perspective. Most fullbody workouts have the horizontal and vertical pushing and pulling during the same session. I chose to have them on different days, so that my upper and lower body pushing and pulling are balanced.
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Old 03-10-2013, 08:22 PM   #4
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so that my upper and lower body pushing and pulling are balanced.
oh, i see what you mean. i've discussed this with a trainer friend of mine before. the pairings we came up with were this:

dip + upright row
standing press + pullup
incline bench + incline row
flat bench + Pendlay row

but the problem we encountered was with squat and deadlift: there's no practical way to reverse those movements. i thought a great idea would be if there were some way to strap your feet to the ground, stand under a wide-grip overhead cable row machine, and pull the bar down using your posterior chain so that you end in the bottom position of a squat (reverse squat). it's sort of like an upright deadlift!
for reverse deadlift, it's a similar movement except you begin with the bar in front of you and at your waist with your elbows locked. instead of your lower back + glutes, you'll actually use your abs and hip flexors to initiate the movement.
but again, there's no practical way to do these last 2 exercises, and they'd probably be more trouble than they're worth. they are, though, the correct reversal of the movement, just like the more legit exercises above.
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Old 03-10-2013, 08:38 PM   #5
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Actually, SO, I've seen people do bench and squats with bands pulling the bar upwards, as a way of engraining good form on the decent of those two lifts. But I'd say if there's an opposing movement to squats it would be effectively the GHR or reverse hypers.
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Old 03-11-2013, 06:53 PM   #6
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Actually, SO, I've seen people do bench and squats with bands pulling the bar upwards, as a way of engraining good form on the decent of those two lifts. But I'd say if there's an opposing movement to squats it would be effectively the GHR or reverse hypers.
Its called Reverse-Band Bench and Squats. Takes the load off the bottom progressively increasing the load at lockout.
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Old 03-13-2013, 12:08 AM   #7
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Default Don't squat in crosstrainers!!

So, the one night I forgot my chucks is the night I hit 315 on a full squat(pr). Then after the fact my left knee hurt like a bastard. So I checked out my form with an empty bar and discovered the weight was on the inside of my feet almost like when your knees cave in. The squat movements that don't hurt are.....the box squat and the Zercher box squat. I have to delete the cleans and snatches for now (the jumps hurt a bit). This is what I'm doing now. May as well train around it, and bring back the bench while I'm at it . I'll see about starting a log too.

A:

Box squat
Snatch pull
Bench press
Dead stop row

B:

Zercher box squat
Clean pull
Press
Chin up
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Old 03-14-2013, 12:22 AM   #8
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Press off the rack: 170x3, 170x3 (real olympic presses, not this half rep/back bending crap. Started the lift with the bar racked on the shoulders.)
Zercher box squat: 325x1
Deadlift (wanted to deadlift): 400x1 it was a fast pull too, no grinding.
Chin up: 10x4

No knee pain to speak of.
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Old 03-14-2013, 09:29 AM   #9
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Originally Posted by Trevor Ross View Post
So, the one night I forgot my chucks is the night I hit 315 on a full squat(pr). Then after the fact my left knee hurt like a bastard. So I checked out my form with an empty bar and discovered the weight was on the inside of my feet almost like when your knees cave in. The squat movements that don't hurt are.....the box squat and the Zercher box squat. I have to delete the cleans and snatches for now (the jumps hurt a bit). This is what I'm doing now. May as well train around it, and bring back the bench while I'm at it . I'll see about starting a log too.

A:

Box squat
Snatch pull
Bench press
Dead stop row

B:

Zercher box squat
Clean pull
Press
Chin up
I really would encourage you to post up a video of your back squat. If you are having some form problems, some of the guys here may be able to help make corrections.
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Old 03-18-2013, 08:48 AM   #10
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So I checked out my form with an empty bar and discovered the weight was on the inside of my feet almost like when your knees cave in.
This does sound like a form problem though?

I like your original breakdown of training though, a good solid setup for making gains.
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