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Old 01-26-2011, 11:04 AM   #101
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Jas,

You need to watch this video! You need to pay careful attention to it, and work on what is being talked about and taught. Pay attention when they are talking about overhead squats.

The Video FitCast- Episode 6

You need to watch this video!!! PAY ATTENTION AND WORK ON THIS!!!




You should be getting a clue as to what is coming.
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Old 01-26-2011, 01:08 PM   #102
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Originally Posted by glwanabe View Post
Jas,

You need to watch this video! You need to pay careful attention to it, and work on what is being talked about and taught. Pay attention when they are talking about overhead squats.

The Video FitCast- Episode 6

You need to watch this video!!! PAY ATTENTION AND WORK ON THIS!!!

YouTube - Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats



You should be getting a clue as to what is coming.

O man thats hard, i gotta practice that now
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Old 01-26-2011, 06:30 PM   #103
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Originally Posted by glwanabe View Post
Jas,

You need to watch this video! You need to pay careful attention to it, and work on what is being talked about and taught. Pay attention when they are talking about overhead squats.

The Video FitCast- Episode 6

You need to watch this video!!! PAY ATTENTION AND WORK ON THIS!!!

YouTube - Mark Rippetoe: In the Gym with Coach Rip, Overhead Squats

You should be getting a clue as to what is coming.
That looks good mate! My legs burn just watching that!
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Old 01-26-2011, 07:03 PM   #104
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The program will consist of a 3x week format. M-W-F, Weekends off. Or any combo of days that fall into that same spacing format.

Start light on all the moves and just get a feel for completing the session.
For the 2x10 sets you should pick a weight that allows you to complete the first set easily, and you should get at least 6 reps on the 2nd.

When you can do 2x10 fully add a little weight and continue. Try adding only 5lbs when you do.

Perform the moves in the order listed.


Power clean/Press+2 front squats....5x3
Overhead squat...........................3x6
DB Rows/Deadlift..........................3x8 see note
OHP...........................................2x10
Bench........................................2x10
BB curl.......................................2x10

On Fridays drop DB rows and perform deadlifts for 3x5 scheme.

Work with just the empty on the overhead squats for a few weeks.
Then try adding just a little weight, something like 5lbs. Work on getting a wide grip on the bar, and squeeze your shoulder blades together in the back.

Watch your form doing the cleans. Practice the movement with a light bar to get a feel for it.

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Old 01-26-2011, 07:21 PM   #105
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Originally Posted by glwanabe View Post
The program will consist of a 3x week format. M-W-F, Weekends off. Or any combo of days that fall into that same spacing format.

Start light on all the moves and just get a feel for completing the session.
For the 2x10 sets you should pick a weight that allows you to complete the first set easily, and you should get at least 6 reps on the 2nd.

When you can do 2x10 fully add a little weight and continue. Try adding only 5lbs when you do.

Perform the moves in the order listed.


Power clean/Press+2 front squats....5x3
Overhead squat...........................3x6
DB Rows/Deadlift..........................3x8 see note
OHP...........................................2x10
Bench........................................2x10
BB curl.......................................2x10

On Fridays drop DB rows and perform deadlifts for 3x5 scheme.

Work with just the empty on the overhead squats for a few weeks.
Then try adding just a little weight, something like 5lbs. Work on getting a wide grip on the bar, and squeeze your shoulder blades together in the back.

Watch your form doing the cleans. Practice the movement with a light bar to get a feel for it.

YouTube - Mark Rippetoe: Coaching the Powerclean
That is an excellent routine!!! I think that routine should be stickied as a beginner routine for people. It has everything!

With regards to doing powercleans Jas, a good indicator of a good powerclean is a loud stamp and an explosive feel to it.
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Old 01-26-2011, 08:08 PM   #106
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great routine but the only thing i don't understand is this
Power clean/Press+2 front squats....5x3, do i do them both in a workout or what ??
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Old 01-26-2011, 08:23 PM   #107
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and also i really want to lose my man boobs first and want to know if this routine will do so ?? and how should my diet and cardio look like.

Also i can't go all the way down on squats, im not sure why but i have a hard time going half way down
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Last edited by Jaskarn; 01-26-2011 at 08:39 PM.
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Old 01-26-2011, 09:27 PM   #108
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1: taking the rest of the week off while glwanabe writes you a new routine is sheer laziness.
2: you cannot spot-reduce fat (and you should know this by now) so there is no exercise routine that will 'target' your 'manboobs'.
3: you are not special. Shut up and squat.
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
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Old 01-26-2011, 09:31 PM   #109
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Originally Posted by Abaddon View Post
1: taking the rest of the week off while glwanabe writes you a new routine is sheer laziness.
2: you cannot spot-reduce fat (and you should know this by now) so there is no exercise routine that will 'target' your 'manboobs'.
3: you are not special. Shut up and squat.
1- i did cardio and shadow boxing
2- i know that but i have been told to do this workout and big so how will i lose fat
3- no problem i will
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Old 01-26-2011, 09:33 PM   #110
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Also i can't go all the way down on squats, im not sure why but i have a hard time going half way down
Most likely because you are keeping your knees in. Don't over think the lift. keep it natural.

Do this, and then do it with weight on your back:

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Last edited by BendtheBar; 01-26-2011 at 09:38 PM.
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