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New 'program' advice
Topic Started: Aug 4 2005, 07:53 PM (229 Views)
Spiderman
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Hey guys..once again looking for input from the people here....

I have put together somewhat of a training plan for the next several months....need to get ready for the 105 worlds..which i think will be in November. I have two competitions coming up before that, Morden August 27 and Duebreuville, ON on Sept 10-11. My event training will be set up to prepare for those two comps. Since i do not know the events for the worlds yet...that should be ok.

As for goals, i want to get my log press over 300. I have a ways to go. With the 10" log i have done 285 a while back..and think 300 would not take me long, but on the 12" i have more work to do. Also hope to get my deadlift up over 600.

On to the plan:

Monday
EZ Bar Curls (up to 3 sets of 10)

Tuesday - Events
12" Log Clean and Press (3 sets at 250lbs)
Atlas stones
Seated Pull
Farmers walk 250lbs/yoke 700 Alternate each week

Wednesday
Close Grip Bench doings sets of 2-3 reps.

Thursday
Deadlift Program that has worked well for me in the past
12 week program should take my max to 615
Deadlift
surgs
Rows
Chins
Crunchs
Rack pull every other week

Saturday - Events
Viking Press
Harness Pull
Fingal Fingers
Stone Carry (like husaffel)

Sunday
Squats

Any advice?
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Olly Jackson
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I think you could do with some more hamstring work, maybe throw in some sets of rdl's after the squats on saturday?

Id also power clean or high pull as a warm up to the squats, always good to get you moving fast with some heavy weights.

Why just the curls on Monday?
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Caber McJock
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I agree
Just take Monday off. Lots of bicep work in the week with rows, chins etc.
One day completely off would be a good mental break, I would think.
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Spiderman
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Have the curls on in there so i can arms like you!!!

Actually..i kinda thing they help me with cleaning the logs and seated pulls.

And the reason why that is all i have on Monday...is..well..it feels like a day off when all i do is some curls.
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Spiderman
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I have never really done RDLs..in fact..not even sure how exactly to do them.

Just found this article..seems to eplain it pretty good here.

I will try them on my squat day.
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Frozenkilt
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Online douche. GOLD! I need more Gold
If you're going to keep the curls, throw'em in after squats on Sunday and take the Monday off. Especially as you're doing log cleans on Tuesday. Lots of bicep work in there.

RDLs would be a big help. Check them out here:

JV Askem's description of RDLs

I prefer doing them with a snatch grip and then power shrugging right after, but that's me.

- Sean
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Spiderman
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I am liking this..one of the problems i have is with the atlas stones.

I can get them to my lap easily enough (i am talking about 345+ ones here) but have troubly standing up with them. I wonder if something like the RDLs will help me here.

I should video what happens..but..basically i get it up a tiny bit off my lap..but cannot erect myself. Haha...i said erect.

Thoughts?
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Frozenkilt
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Online douche. GOLD! I need more Gold
Front squats and RDLs.

- Sean
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Spiderman
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Ok..so..stones show up at almost every competition...squats hardly ever.

Should i switch to front squats followed by the RDLs instead of normal squats?
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Caber McJock
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I agree
I would think front squats might have better carryover for you.
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Spiderman
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Thanks everyone!

Next Sunday....Will do the front squats and RDLs.

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