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Old 05-11-2011, 08:56 AM   #1
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Default Workout Critiques

Posting some general information for beginning trainees who need workout critiques...

My number one rule... If you require workout feedback then you still need ALL the basics. This includes squats and possibly deadlifts. It will generally also include:

--A row
--An overhead press
--A chest press

It may also include pullups and dips.

Rule #2....If your workout contains more than one isolation exercise per bodypart it needs some pruning.

Rule #3... If your workout focuses on fancy set and rep structures keep in mind that they aren't needed. Right now you need simple progression on primarily basic, compound lifts. This progression can be accomplished in most reasonable rep ranges (5-12).

Do not add complex set and rep schemes before you understand basic progression.

Rule #4... If your workout contains more sets for biceps and abs then it does squats and deadlifts, it needs a second draft.

Rule #5...Balance your program. You want to see about the same number of pushing and pulling movements. (Chest and back)

A program with 20 sets for chest and only 8 sets for back isn't balanced.

Rule #6... Train only 2-4 times per week. Any beginner workout that involves more than 4 days of training most likely contains too much fluff and/or volume.

Rule #7...If a beginner workout recommended on this site doesn't include direct forearm, trap, side delt, rear delt, whatever work, it's because you don't need it. Heavy compound lifts will build these bodyparts.
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Old 05-11-2011, 08:58 AM   #2
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MY LOG

PERSONAL RECORDS
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
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 09:01 AM   #3
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Quote:
Originally Posted by Abaddon View Post
I feel special.
Not sure what you mean?
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Old 05-11-2011, 09:04 AM   #4
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Sorry Steve - but I found this new thread especially incisive, considering my earlier question http://muscleandbrawn.com/forums/bod...ad-squats.html
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MY LOG

PERSONAL RECORDS
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
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 09:10 AM   #5
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Quote:
Originally Posted by Abaddon View Post
Sorry Steve - but I found this new thread especially incisive, considering my earlier question http://muscleandbrawn.com/forums/bod...ad-squats.html
Please don't think it was aimed at you because it was not. I was discussing this issue with TitanCT this morning and the notion of "rule one" came up. These rules are primarily for beginners who have very little experience and are trying to assemble a workout.

And I will add Abs...You are not a beginner. No one that overhead presses 200 pounds needs this advice.

You also have special needs because of equipment limitations.

I am trying to make a stickied set of rules/guidelines for beginners who are requiring workout feedback so they can tweak their workouts a bit better.
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Old 05-11-2011, 09:16 AM   #6
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Ah, that's cool Steve.
...200 lb OH press? You have great faith in me lol!? best so far is 7 reps of 155!
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
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
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 05-11-2011, 09:28 AM   #7
BendtheBar
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Originally Posted by Abaddon View Post
Ah, that's cool Steve.
...200 lb OH press? You have great faith in me lol!? best so far is 7 reps of 155!
Close enough big daddy.
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Old 05-11-2011, 09:33 AM   #8
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Wendler's 1RM calculator works out your estimated max to be 191lb's. You'd smash 200.

Back on track:

Possible rule 2: You should not directly train your biceps or ab's more often than you squat/pull.

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Old 05-11-2011, 09:41 AM   #9
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Quote:
Originally Posted by LtL View Post

Possible rule 2: You should not directly train your biceps or ab's more often than you squat/pull.

LtL
^ I will add a version of it above. Thanks LTL.
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Old 05-11-2011, 09:56 AM   #10
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How about something like "Thou shalt balance thy pushing and pulling."
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