my new routine

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posted by president_fad

ive been ****in off since about march and im finally back....this is my new routine.....

Mon

week 1
GM’s - 4 sets 1 banded /week 2 dls off plates – 4 sets
BOR – 4 sets / week 2 - 3 sets
Pull throughs – 3 sets
light hamstrings – 3 sets
hips - 2 sets

Tues – sled pulling 10 min

Weds -
bench press 2 sets
narrow – 2 sets
incline – 2 sets

Thurs -

Box squats - 2 banded reg – 6 sets
SLDls – 4 sets
extensions – 3 sets
light back – 4 sets
hips – 2 sets

fri – sled pull – 10 min

Sat

Dbell shoulder – 3 sets
rope push downs – 3
strip the paints – 3 sets
abs – 4 sets
back – 3 sets
press – 2 sets

week 3

mon -
GM’s – 4 sets / week 4 reg deads
Tbar rows – 4 sets / week 4 - 3 sets
hyper extensions – 3 sets
light hamys - 4 sets

tues – sled pull 12 min

weds
bench – 2 sets
cgbp – 2 sets
incline – 2 sets
abs – 4 sets

thurs

box squats – 6 sets -2 banded/ week 4 -reg squat 4 sets
GHRS - 3 sets
front squats - 3 sets
light back – 3 sets
hips 2 sets

fri – sled pull 12 min

sat – barbell press – 3 sets
str8 bar push downs – 3 sets
bench – 2 sets
abs – 4 sets

posted by Smallguy

nice routine but what are "BOR"

you mena 2 worknig sets right?

I mgiht try sometihng simular with a 3 day split but I'll probably go back ot my old routine but pull my slepd on my off days

posted by brsett

Bent over row. What is ghrs and cgbp? Close grip bench press? And strip the paints?

posted by president_fad

glute ham raises....strip the paint is an exercise i got from t-nation....its Standing "Strip the Rack" Close Grip Shoulder Presses

Category: Supplemental

Muscles Targeted: Front Delts and Triceps

Exercise Description: Before I was a member of Westside Barbell, I'd take weekend trips up to the club to see what they were doing. This is a movement I picked up 14 years ago on one such trip.

After a dynamic bench session, I noticed a few guys at the other end of the gym pressing a barbell into and up the actual power rack. It was so simple I couldn't believe I didn't think of it years earlier.

To set up for standing "strip the rack" close grip shoulder presses, you set the J-hook in the power rack at chin level. If your J-hook is like the one displayed in the picture (with a long head base), you'll need to set it lower so the bar won't hit the J-hook (head base) during the movement.

Next, you get under the bar and press to the top of the J-hook so the bar is now resting against the rack. Take a slight step back so you'll have leverage to press into the rack. At this point you'll press the bar up and into the rack at the same time. Try your best to strip the paint off the rack (your gym owner will love this). The harder you press into the rack the better.

This isn't your normal shoulder press because you're not pressing back and over your head; you're pressing forward and away. This will make it an easier movement for those who may be training around shoulder injuries. (Note: If you have a shoulder injury and this still hurts, don’t be a moron and keep doing it. Find something else to do.)

This isn't a movement that you'll need to go really heavy on. I like to prescribe multiple sets of 10 to 15 reps with this exercise. Stripping the rack also works very well for bench presses, close-grip bench presses, curls and extensions.

Training Mistakes:

• Going too heavy. This is a supplemental movement for your shoulders. There's no need to try and impress anyone with how much weight you can use on the "stripping the rack" press. Save that for the important stuff like squats and pulls.

• Not keeping your abs tight and your back straight. No need to explain this to anyone.

• Getting in an argument with your gym owner over the movement. Look, he bought the rack and if he doesn't want you to do the movement, then don’t do it. Better yet, buy your own rack or go to a gym where they don't allow spandex!

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