tscm
11-08-2006, 12:16 AM
Hello all,
Thought I'd start a journal to get a bit of feedback on my training and to keep track of my progress. I'm 17 and have been lifting for a few years at various levels of seriousness, and have a decent strength base. I'm currently around 70-72kgs (154-158.4 pounds) at 5 foot 9, and am looking to increase my strength and fitness. Probably around 6-8% body fat presently- dunno for sure, but well defined abs, striations in chest, shoulders.
Goals: I have a few specific strength goals I'm looking to achieve;
One Arm Chin Up
Weighted Dip + Bodyweight (currently 72kgs)
1 metre elevated one arm push up
Manual/Natural Glute Ham Raises
100kg Parallel Bulgarian Squat
Front Lever
Routine: I am currently moving to an upper/lower split, around 4 workouts a week time permitting, cycling strength and hypertrophy, and bilateral/unilateral emphasis.
General Template:
Upper: Vertical Pull, Dips, Horizontal Pull, Horizontal Press, Vertical Press, Pullovers, Triceps Extension, Curling Movement, Core
occassionally + rear delt flyes, scap and rotator cuff prehab
Lower: Squat variation, Hip Extension, Quad Accessory, Knee Flexion, Posterior Chain Accessory, Quad Isolation, Calf Raise
Occasionally Dorsiflexions
An example would be
Upper: Weighted Chins, Weighted Chest Dips, Seated Rows, Elevated One Arm Push Up, Overhead DB Press, DB Pullover, Bodyweight Bench Extension, Supinating Curls, Core Set
Lower: Bulgarian Squats, Weighted Unilateral Hypers, Leg Press, Seated Leg Curl/Assisted manual GHR, Reverse Hypers, Leg Extensions, Toe Presses
Notes: Currently favouring unilateral leg work due right/left imbalances.
Not familiar with traditional RDL/SLDL/Good Morning style work so building strength with hypers first (feet very close to roller). Am considering adding in incline flyes and DB as accesory horizontal push/pull movements.
A few questions: does bodyweight leg curl appprox equal strength requirement for manual ghr?
I have never really trained shoulders for extended periods. Would it be best to start with a simple iso movement eg lateral raises to build strength before starting overhead pressing? How necessary is overhead pressing with dips and elevated push ups already in program?
Cheers
Thought I'd start a journal to get a bit of feedback on my training and to keep track of my progress. I'm 17 and have been lifting for a few years at various levels of seriousness, and have a decent strength base. I'm currently around 70-72kgs (154-158.4 pounds) at 5 foot 9, and am looking to increase my strength and fitness. Probably around 6-8% body fat presently- dunno for sure, but well defined abs, striations in chest, shoulders.
Goals: I have a few specific strength goals I'm looking to achieve;
One Arm Chin Up
Weighted Dip + Bodyweight (currently 72kgs)
1 metre elevated one arm push up
Manual/Natural Glute Ham Raises
100kg Parallel Bulgarian Squat
Front Lever
Routine: I am currently moving to an upper/lower split, around 4 workouts a week time permitting, cycling strength and hypertrophy, and bilateral/unilateral emphasis.
General Template:
Upper: Vertical Pull, Dips, Horizontal Pull, Horizontal Press, Vertical Press, Pullovers, Triceps Extension, Curling Movement, Core
occassionally + rear delt flyes, scap and rotator cuff prehab
Lower: Squat variation, Hip Extension, Quad Accessory, Knee Flexion, Posterior Chain Accessory, Quad Isolation, Calf Raise
Occasionally Dorsiflexions
An example would be
Upper: Weighted Chins, Weighted Chest Dips, Seated Rows, Elevated One Arm Push Up, Overhead DB Press, DB Pullover, Bodyweight Bench Extension, Supinating Curls, Core Set
Lower: Bulgarian Squats, Weighted Unilateral Hypers, Leg Press, Seated Leg Curl/Assisted manual GHR, Reverse Hypers, Leg Extensions, Toe Presses
Notes: Currently favouring unilateral leg work due right/left imbalances.
Not familiar with traditional RDL/SLDL/Good Morning style work so building strength with hypers first (feet very close to roller). Am considering adding in incline flyes and DB as accesory horizontal push/pull movements.
A few questions: does bodyweight leg curl appprox equal strength requirement for manual ghr?
I have never really trained shoulders for extended periods. Would it be best to start with a simple iso movement eg lateral raises to build strength before starting overhead pressing? How necessary is overhead pressing with dips and elevated push ups already in program?
Cheers