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Old 02-14-2011, 09:20 AM   #1
Abaddon
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Default Cop This 3 Dayer!! Carl's Full Body Routine for Abaddon


Damn. These are still a bit too big... I mentioned this routine in my log, and figured it was worth posting up.
Carl made this routine for me about 6 months ago. It is based purely on the equipment I have available to me.

Queries and Criticisms are welcome of course. Flamers go directly to Carl1174
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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 02-14-2011, 09:34 AM   #2
Carl1174
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Well its more of an upper/lower split now looking at it, but i hadnt been 'schooled' when I wrote it for you buddy

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Old 02-14-2011, 09:39 AM   #3
Abaddon
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Ah.
Well, now that you mention it, I could probably use some educating on the finer points of both.
__________________

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 02-14-2011, 10:13 AM   #4
BendtheBar
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Overall a few minor tweaks, like moving lunges away from front squats, and I think you'd be good to go.

I'll give this a whirl myself after hammering out my day's work.
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Old 02-14-2011, 10:16 AM   #5
Abaddon
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Quote:
Originally Posted by BendtheBar View Post
Overall a few minor tweaks, like moving lunges away from front squats, and I think you'd be good to go.

I'll give this a whirl myself after hammering out my day's work.
LOL I do front squats and deep knee lunges consecutively in my current program - is this not a good idea??
__________________

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 02-14-2011, 10:50 AM   #6
Carl1174
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Quote:
Originally Posted by BendtheBar View Post
Overall a few minor tweaks, like moving lunges away from front squats, and I think you'd be good to go.

I'll give this a whirl myself after hammering out my day's work.
I tried to do the lunges as something to hit the hammies (so they were long step ones), as Ab didnt like the SLDL idea... I never realised they should be kept away from squats

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Old 02-14-2011, 10:53 AM   #7
BendtheBar
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Originally Posted by Abaddon View Post
LOL I do front squats and deep knee lunges consecutively in my current program - is this not a good idea??
Well it certainly can be. I was merely trying to find a way to work in leg exercises each day. I was unaware that you were using them as a hamstring-style movement, which is perfectly acceptable.



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Old 02-14-2011, 10:54 AM   #8
BendtheBar
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Originally Posted by Carl1174 View Post
I tried to do the lunges as something to hit the hammies (so they were long step ones), as Ab didnt like the SLDL idea... I never realised they should be kept away from squats

Carl.
I didn't understand the context. My mistake...
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Old 02-14-2011, 08:24 PM   #9
Abaddon
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Join Date: Dec 2010
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ah, all good then.
__________________

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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