old school routine- i changed it a little, whatcha think?

[danielson]

ok....i realise im basically messing with a routine that has been proven to work very well, but there are some reasons as to why (my knees can take an awful lot of punishment everyday through doing kicks etc)

anyhow here's my variation of the routine. what do you think

tues
Arnold press
5x5
Squat
2x5 warm up, 3x5 normal
seated calf raise
2x12-20
'jumping' snatch
2 sets

thurs
BB rows/seated cable rows
5x5
DB bench press
5x5
standing calf raise
2x12-20
deads
2-3x5

sat
BB standing curls
3x5-8
chins
2sets
dips (on parralel bars)
5x5
squats
2x5 warm up 3x3-5 normal
wrist curls
2 sets



the main changes i made were

*to get rid of SLDL all together (i hate doing them, and hi rep ones freak me out especially since the lower back would concievable be used during seated cable rows, squats and deads)

*get rid of hi-rep deadlifts (this is due to concerns about my knees, and added concern about risk of hi reps nearing failure due to loss of form)

*adding chins (just felt like it, is it a good idea or should i do all 5 sets for biceps as curls?)

*jumping hanging snatch on tues (want to develop leg explosivness)

IMHO the reason the reason the routine is so excellent is that a) its different to what most of us do so its a nice shock for our bodies and b) the routine focus'son the legs and back, the larger muscle groups of the body and can force the rest ofthe body into anabolism.

keeping that in mind the changes ive made should still adhere to this. is what ive just typed up utter garbage, or is it ok? what modfications would you make? thoughts?

 

[The Shadow]

Look good.

I would add aset of 20 reps squats if at all possible - I however will defer that to your judgement.

 

[danielson]

Look good.

I would add aset of 20 reps squats if at all possible - I however will defer that to your judgement.

hmm....i'll give the routine a try, and if i hold up, i may throw one in and see what happens.

ive been waiting to try this thing for weeks but circumstances have stopped me doing so.....im so psyched!


cheers dude

 

[danielson]

routines going good so far, just figuring out the new movements, rep ranges etc, gained a little weight to, about a quarter of a stone (almost 2kg)

anyhow just one or two questioons for ya

1- rep ranges. i use dumbells a lot, so the 5 rep range is a bit hard to get all the time. would you just advise slowing down the negatve opart of the lift and making it more controlled? or does it matter. basically im hitting anywhere from 5-7 reps

2- warm up sets. a lot of the sets are 5x5. this is making m body ache which is good p)but were they meant to nclude warm up sets in the 5x5? im doing warm up on top of these. still nice though. the thursday workout had me almost in tears

 

[The Shadow]

routines going good so far, just figuring out the new movements, rep ranges etc, gained a little weight to, about a quarter of a stone (almost 2kg)

anyhow just one or two questioons for ya

1- rep ranges. i use dumbells a lot, so the 5 rep range is a bit hard to get all the time. would you just advise slowing down the negatve opart of the lift and making it more controlled? or does it matter. basically im hitting anywhere from 5-7 reps

2- warm up sets. a lot of the sets are 5x5. this is making m body ache which is good p)but were they meant to nclude warm up sets in the 5x5? im doing warm up on top of these. still nice though. the thursday workout had me almost in tears

1 - yes use db's and a rep cansence of about 3 seconds on the + and 4 on the -

2 - 5x5 means 2x5 of progressively heavier warmups and 3x5 at top weight

5 pounds - nice.

 

[danielson]

thanx

i just hope i keep that weight on. my diet this week has been lousy due to work and shit.