Grab bag of training stuff! Its been a while since we posted up any sample workouts so here a few random bits and bobs for lower body. ABCD Routine. This is suited to nautral deadlifters; guy and gals who find the conventional stance deadlift comes easy to them, is usually miles in front of their other lifts and can be left alone for ages and still be just about as good as when it is regularly trained. Typically these folks struggle to build the deadlift by deadlifting, hence ABCD - Anything But Conventional Deadlift. Heres the workout: Put the bar on the floor and pick it up a bunch of different ways. Reps between 1 and 8, sets and rep schemes are totally up to the lifter but I like to work up to some heavy singles, doubles or triples then do a little more volume then some faster work. For instance: Trap Bar Deadlift standing on 20kg bumper plate - up in 3s to 3RM. Trap Bar Deadlift from floor - 3 x 5-8 at same weight. Barbell Hack Squat - up to 2-3 x 5. Sumo Deadlift - 10 x 2 @ 70% 1RM, 30 second rests. Assistance stuff - 3-5 sets of rollout abs and side bends or suitcase deadlifts, 6-20 reps. --------------------------------- 6/1s. You can do this with any big lower body squat or deadlift variation. Work up to a heavy single (not max though!) Rest 2 minutes Take 80% of that weight and do a set of six. Rest 2 minutes. Back to the single Rest.. Back the 6.... Repeat at the same weights till you miss a rep on the 6 rep set. ---------------------------------- Deadlift simplicity.... Work up over 6-10 sets to a max of 1,3 or 5 reps. Rest 5 minutes or so... Take 75% of the weight you used for the heavy set and rep out on Deadlifts. Take 50% of the weight used for theheavy set and rep out on romanian Deadlifts and Pendlay rows. --------------------------------- Petes Squatting fun. Put a bar in the power rack and work up in sets of 3 reps to your 3 reps max in front squat. Now continue from the same weight in back squat, again 3 rep sets, and again to 3 rep max. For extra fun limit yourself to small jumps ie 5- 10kg on the squats if you squat less than 180kg. Example for a 120kg front / 160kg back squatter Front Squat Bar x 3 40kg x 3 50kg x 3 60x3 70x3 80x3 90x3 100x3 110x3 115 x 3 120x3 Back Squat 120 x 3 130 x 3 140 x 3 145 x 3 150 x 3 155 x 3 160 x 3 ------------------------------------- Enjoy!
Posted on: Fri, 25 Apr 2014 15:57:27 +0000
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