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Post by jonathan on Nov 18, 2004 21:39:25 GMT -5
Initially I wanted to separate the PTP and KB routines into two different threads, but that would be rather confusing, so I've decided to put everything together instead.
This routine alternates two weeks of PTP with two weeks of KBs.
Intended duration: 3 months
Objective of PTP: To increase maximum strength.
Objective of KBs: Build up core strength, explosiveness and endurance.
Overall Objective: Increase strength.
Mon 15th
DL 60kg x 5, 5mins rest, 55kg x 5, 5mins rest
MPress 47.5kg x 5, 5mins rest, 42.5kg x 5
Tues 16th
Mpress 47.5kg x 5, 5mins rest, 42.5kg x 5, 5mins rest
DL 62.5kg x 5, 5mins rest, 57.5kg x 5
Wed 17th
Mpress 50kg x 5, 5mins rest, 45kg x 5, 5mins rest
DL 65kg x 5, 5mins rest, 60kg x 5
Thurs 18th
DL 67.5kg x 5, 5mins rest, 62.5kg x 5, 5mins rest
Mpress 50kg x 5, 5mins rest, 45kg x 5
Fri 19th
Mpress 52.5kg x 5, 5mins rest, 47.5kg x 5, 5mins rest
DL 70kg x 5, 5mins rest, 62.5kg x 5
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Post by lok3 on Nov 19, 2004 0:47:38 GMT -5
Bro im sure u can wack more on ur deads ;D ur not trying hard enuff 70kg is no were near ur 5 rep max
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Post by jonathan on Nov 19, 2004 20:13:29 GMT -5
Yeah you're right, 70kg doesn't feel like much. Probably chose too light a starting weight.
What weight do you think I should start with?
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Post by lok3 on Nov 19, 2004 22:55:54 GMT -5
Yeah you're right, 70kg doesn't feel like much. Probably chose too light a starting weight. What weight do you think I should start with? juz find one day then work out ur 5rep max(positive failure) ll prolly need straps cos i suspect ur 5 rep max may even be 2x that weight.. warmup first then do reps of 5 then add weight accordingly for each set until u fail rem to take longer rest between sets e.g 3-5min so ill be more accurate.Anyway even after u establish ur 5 rep max, ull prolly be able to pull a litle more on ur nxt exercise cos ull be less fatigued.Btw do dl last cos i experimented doing dls first and it recked the whole of my workout without even a respectable increase in poundages though it was my first exercise.I was unable to row and was even to burnt out to do even 1 pullup.....the power of dls ;D
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Post by jonathan on Nov 25, 2004 21:55:41 GMT -5
Following lok3's advice, decided to find a more suitable starting weight...
Mon 22th
MPress 52.5kg x 5, 5mins rest, 47.5kg x 5
DL 60kg x 5, 5mins, 80kg x 5, 5mins rest, 90kg x 5, 5mins rest, 100kg x 5
Tues 23th
Mpress 55kg x 3, 5mins rest, 50kg x 5, 5mins rest
DL 105kg x 5, 5mins rest, 95kg x 5
Wed 24th
Mpress 55kg x 5, 5mins rest, 50kg x 5, 5mins rest
DL 110kg x 3, 5mins rest, 100kg x 5
Thurs 25th
Mpress 57.5kg x 5, 5mins rest, 52.5kg x 5
DL 110kg x 5, 5mins rest, 100kg x 5, 5mins rest
Fri 26th
Mpress 60kg x 2, 5mins rest, 55kg x 5, 5mins rest
DL 112.5kg x 5, 5mins rest, 102.5kg x 5
Lesson learnt: Mental strength is very important!
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Post by jonathan on Dec 3, 2004 21:59:08 GMT -5
KB Week
Mon 29th November
TGU x 3, 2 sets each side, 3 mins rest per set, 32kg
Swings 10, 15, 20, 10, 15, 20, 1 min rest per set, 32kg
Wed 1st December
Windmill x 5, 3 sets each side, 3 mins rest per set, 24kg
Double Jerk x 5, 2 sets, 2 mins rest per set, 24kg x 2
Jerk x 5, 2 sets each side, 2 mins rest per set, 24kg
Fri 3rd
Bent Press x 5 each side, 2 mins rest, 16kg 1, 1, 1, 1, 1, each side, 1 min rest in between, 24kg
Overhead Front Squat x 5, 4 sets, 2 mins rest per set, 24kg
Jerk x 10, 2 sets each side, 2 mins rest per set, 24kg
Sat 4th
(Military Press x 5 alternate with Renegade Row x 5) x 2, 1 min rest in between, 24kg x 2
Snatches 10, 15, 20, each side, 2 mins rest in between, 24kg
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Post by jonathan on Dec 11, 2004 0:32:51 GMT -5
KB Week
Mon 6th
TGU x 3, 3 sets each side, 3 mins rest per set, 32kg
One arm swings x 10, 3 sets each side, 1 min rest per set, 32kg
Wed 8th
Windmill x 5, 3 sets each side, 3 mins rest per set, 24kg
Jerk x 10, 3 sets each side, 1 min rest per set, 24kg
Fri 10th
Bent Press x 3, 3 sets each side, 3 mins rest per set, 24kg
Double Front Squat x 5, 4 sets, 2 mins rest per set, 24kg x 2
Jerk x 10, 2 sets each side, 1 min rest per set, 24kg
Sat 11th
(Military Press x 5 alternate with Renegade Row x 5) x 3, 1 min rest in between, 24kg x 2
Snatches 10+10, 15+15, 20+20, 3 mins rest in between, 24kg
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Post by jonathan on Dec 17, 2004 9:03:37 GMT -5
Gym Week
Mon 13th
MPress 50kg x 5, 5mins rest, 45kg x 5, 5mins rest
DL 100kg x 5, 5mins, 90kg x 5
Tues 14th
Mpress 50kg x 5, 5mins rest, 45kg x 5, 5mins rest
DL 102.5kg x 5, 5mins rest, 92.5kg x 5
Wed 15th
Mpress 52.5kg x 5, 5mins rest, 47.5kg x 5, 5mins rest
DL 105kg x 5, 5mins rest, 95kg x 5
Thurs 16th
Mpress 52.5kg x 5, 5mins rest, 47.5kg x 5
DL 107.5kg x 5, 5mins rest, 97.5kg x 5, 5mins rest
Fri 17th
Mpress 55kg x 5, 5mins rest, 50kg x 5, 5mins rest
DL 110kg x 5, 5mins rest, 100kg x 5
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Post by jonathan on Dec 24, 2004 3:09:14 GMT -5
Gym Week
Mon 20th
MPress 55kg x 5, 5mins rest, 50kg x 5, 5mins rest
DL 110kg x 5, 5mins, 100kg x 5
Tues 21th
DL 112.5kg x 5, 5mins rest, 102.5kg x 5, 5mins rest
Mpress 57.5kg x 5, 5mins rest, 52.5kg x 5
Wed 22th
Mpress 57.5kg x 5, 5mins rest, 52.5kg x 5, 5mins rest
DL 115kg x 5, 5mins rest, 105kg x 5
Thurs 23th
DL 117.5kg x 5, 5mins rest, 107.5kg x 5, 5mins rest
Mpress 60kg x 5, 5mins rest, 55kg x 5
Fri 24th
DL 120kg x 5, 5mins rest, 107.5kg x 5, 5mins rest
Mpress 60kg x 5, 5mins rest, 55kg x 5
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Post by jonathan on Jan 1, 2005 6:45:15 GMT -5
Lazy Week
Didn't do any training at all this week. Will start again in 2005.
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Post by jonathan on Jan 8, 2005 2:51:31 GMT -5
KB Week, trying out the 32kg.
Mon 3th
TGU x 3, 3 sets each side, 3 mins rest per set, 32kg
Two arm swings, 10, 15, 20, 2 mins rest per set, 32kg
Wed 5th
Windmill left side 5 x 24kg, 2 x 32kg, 2 x 32kg, 3mins rest per set Windmill right side 5 x 24kg, 3 x 32kg, 3 x 32kg, 3mins rest per set
Snatches 10+10, 15+15, 20 left, 20 right, 3 mins rest in between, 24kg
Fri 7th
Bent Press, Singles x 6 per side, 32kg, 2mins rest per repetition, all reps incomplete
Overhead Front Squat x 5, 4 sets, 2 mins rest per set, 32kg
One arm swings, 5+5, 8+7, 10+10, 2mins rest in between, 32kg
Sat 11th
(Military Press x 5 alternate with Renegade Row x 5) x 3, 1 min rest in between, 24kg x 2
Snatches (10, 15, 20,) per side, 2 mins rest in between, 24kg
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Post by jonathan on Jan 14, 2005 6:11:32 GMT -5
Gym Week
Mon 10th
MPress 55kg x 5, 5mins rest, 50kg x 5, 5mins rest
DL 110kg x 5, 5mins, 100kg x 5
Tues 11th
Mpress 55kg x 5, 5mins rest, 50kg x 5, 5mins rest
DL 112.5kg x 5, 5mins rest, 102.5kg x 5,
Wed 12th
Mpress 57.5kg x 5, 5mins rest, 52.5kg x 5, 5mins rest
DL 115kg x 5, 5mins rest, 105kg x 5
Thurs 13th
Mpress 57.5kg x 5, 5mins rest, 52.5kg x 5, 5mins rest
DL 117.5kg x 5, 5mins rest, 107.5kg x 5
Fri 14th
Mpress 60kg x 5, 5mins rest, 55kg x 5, 5mins rest
DL 120kg x 5, 5mins rest, 107.5kg x 5
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Post by jonathan on Jan 20, 2005 23:17:39 GMT -5
Gym Week Mon 17th MPress 60kg x 5, 5mins rest, 55kg x 5, 5mins rest DL 120kg x 5, 5mins, 107.5kg x 5 Tues 18th Mpress 62.5kg x 5, 5mins rest, 57.5kg x 5, 5mins rest DL 122.5kg x 5, 5mins rest, 110kg x 5, Wed 12th Mpress 62.5kg x 5, 5mins rest, 57.5kg x 5, 5mins rest DL 125kg x 5, 5mins rest, 112.5kg x 5 Thurs 13th DL 127.5kg x 5, 5mins rest, 115kg x 5, 5mins rest Mpress 65kg x 3, 5mins rest, 60kg x 5 Fri 14th DL 130kg x 5, 5mins rest, 117.5kg x 5 (15-20mins stuck, someone using the squat rack! ) Mpress 65kg x 2, 5mins rest, 60kg x 3 (Cooled down, lost momentum, tiredness already crept in. Ah, there's always another day!)
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Post by Greentea on Jan 20, 2005 23:52:46 GMT -5
Gym Week Mon 17th MPress 60kg x 5, 5mins rest, 55kg x 5, 5mins rest DL 120kg x 5, 5mins, 107.5kg x 5 Tues 18th Mpress 62.5kg x 5, 5mins rest, 57.5kg x 5, 5mins rest DL 122.5kg x 5, 5mins rest, 110kg x 5, Wed 12th Mpress 62.5kg x 5, 5mins rest, 57.5kg x 5, 5mins rest DL 125kg x 5, 5mins rest, 112.5kg x 5 Thurs 13th DL 127.5kg x 5, 5mins rest, 115kg x 5, 5mins rest Mpress 65kg x 3, 5mins rest, 60kg x 5 Fri 14th DL 130kg x 5, 5mins rest, 117.5kg x 5 (15-20mins stuck, someone using the squat rack! ) Mpress 65kg x 2, 5mins rest, 60kg x 3 (Cooled down, lost momentum, tiredness already crept in. Ah, there's always another day!) you workout at khatib ?
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Post by jonathan on Jan 21, 2005 0:07:43 GMT -5
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