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#391421 - 04/16/08 09:02 PM LilL Powerhouses routine
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
I am 17, 5' 10", 205 lb. and follow a three day a week "strength" routine" I made based on my opinions on strength training and genetics. I currently follow this routine and have since around January. They include most recent weight and reps:

Sunday
Leg Press: 1 warmup, 470x8x6x6
"Arnold" Press: 70x3x3x3x2
Side Dumbbell Press: 65x5x4x3x3
Barbell Curls: 110x6x5x4x4

Tuesday:
Bench Press: 135x10, 185x5, 205x5, 230x1, 240x1, 230x3, 235x3, 245x1, 255x1, 275x1, 210x8
Dumbell Press: 95x4x3x3
Dumbell Flies: 70x5x7x5

Thursday
Deadlift: 225x5, 315x5, 405x3, 445x1
Close Grip Tricep Press: 115x12, 220x3x3x3x3
Skullcrushers: 60x10, 100x6x5x4x4
Single arm lat pulls: 50x10, 140x3x3x3x3

All other days are rest and I incorporate abs one day a week, usually on saturday.

I would normally do squats but I have Osgoood-Schlatter's Disease in my legs and they ain't what they used to be. Heres a link explaining it: http://www.mayoclinic.com/health/osgood-schlatter-disease/DS00392

I just want to know any of your opinions and what I can do to possibly get more gains. I may do a "strength" routine but my genetics allow me to get big!!

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#391422 - 04/17/08 04:31 AM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
OK, the stresses on your knees and hips are uniform in both leg press and squat. the only difference is the increase in core engagement you get in the squat.
If squatting hurts more than leg press, that just means that your squat technique is bad. nothing that cant be fixed.

Your routine is horrible. Sorry. Your chest fetish is going to destroy your posture, and rob you of your strength potential. No strength routine devotes a whole workout to 14 sets of chest press movements- thats crazy.
And if thats not enough, the other 2 days are also anterior dominant. You are pretty much preparing yourself for kyphotic spinal development.
This needs a big re-think that I dont have the time for just now (on holiday). Dont take this personaly, I respect all who train hard, I will address the problems at length this weekend when I get home.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#391423 - 04/17/08 04:49 PM Re: LilL Powerhouses routine [Re: Cord]
THEGENERAL Offline
Member

Registered: 07/02/07
Posts: 466
Loc: NY
I'm actually friends with Powerhouse in real life. We goto the same school and hang out with eachother. I'm actually going to his house today after work to workout with him. He's doing back/tris and I'm either going to do my leg day(clean to front squat, overhead squat) or speed rope and weighted crunches - since I did upperbody yesterday.

I PROMISE I'll post my workouts that I haven't yet this weekend . And BTW, I can outdeadlift/bench/bicep curl/thumb wrestle Powerhouse any day of the week!!@!
_________________________
It's not because I can, but because you couldn't if you tried.


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#391424 - 04/17/08 05:56 PM Re: LilL Powerhouses routine [Re: THEGENERAL]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
you wish general, you wish

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#391425 - 04/19/08 08:33 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Thursday
Deadlift: 225x5, 315x3, 405x1, 460x1
Close Grip Tricep Press: 115x12, 220x3x3x3x2
Skullcrushers: 60x10, 105x8x7x7x6
Single Arm Lat Pull: 50x10, 120x3x3x3x3

Close Grips and Skullcrushers were excellent, tons of explosivness I didn't know I had, I gotta move up in weight on both of them, today was a great day. Back was lackin a bit but I'm sure I'll get back up there. Can't wait for Sunday!!

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#391426 - 04/20/08 11:59 AM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
MattJ Offline
Free Rhinoplasty!
Prolific

Registered: 11/25/04
Posts: 15634
Loc: York PA. USA
Lil Powerhouse -

Very impressive weight numbers you are using. Kudos. I would agree with Cord that your routine is very unbalanced.

I would lose the tricep grips and skullcrushers in favor of power cleans or perhaps bent-over rows, and military press.

I would also lose your Tuesday dumbbell press in favor of overhead squats or weight-in-front squats.

Just my 2% dollar. Good luck.
_________________________
"In case you ever wondered what it's like to be knocked out, it's like waking up from a nightmare only to discover it wasn't a dream." -Forrest Griffin

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#391427 - 04/20/08 12:11 PM Re: LilL Powerhouses routine [Re: MattJ]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
I appreciate you guys concern but I personally am in love with the routine I have now. I don't really want to sacrifice my tricep size and possibly lose it. If you have any kind of routine that also incorporates tricep movements than I'm all ears but if not than I guess I'm going to stay unbalanced.

Gonna do in front of neck barbell shoulder presses today and see how they work out. I wanna try something different because my side delts have been plateuing for a while. I'll repost todays routine when I finish it.

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#391428 - 04/20/08 01:49 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Sunday
Leg Press: 1 Warmup, 500x7x6x5
Arnold Press: 20x12, 65x3x3x3x3
Barbell Shoulder Press: 70x10, 110x5x5x5x5
Barbell Curls: 20x10, 105x5, 100x6x5x4

This was overall a great day.

Leg Press was phenominal, still haven't found a weight that can challenge me so I gotta keep movin up, gonna run out of weight soon!

Moved down in Arnold Press because last week with 70 I was a bit uneasy. I couldn't have made a better choice. Defininately moving to 70 again next week.

Fist time I did Barbell Shoulder Press and couldn't have been happier with it! Gotta cut up a piece of wood so I can Steady my back but other than that, it was great.

Curls could have been better. I started with 105, only did 5 so I moved down to 100 to keep my form better. Form was a lot better so I was happy but I could have done much better.

Will post again on tuesday!!

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#391429 - 04/20/08 03:40 PM Re: LilL Powerhouses routine [Re: LiLPowerhouse]
Cord Offline
Prolific

Registered: 01/13/05
Posts: 11399
Loc: Cambridge UK.
OK, I am officialy confused. In your opening post you said:

Quote:

I just want to know any of your opinions and what I can do to possibly get more gains




I then, briefly replied, that what you are currently doing will hamper your gains, due to lack of physiological and biomechanical balance.

Then you reply:

Quote:

I appreciate you guys concern but I personally am in love with the routine I have now. I don't really want to sacrifice my tricep size and possibly lose it. If you have any kind of routine that also incorporates tricep movements than I'm all ears but if not than I guess I'm going to stay unbalanced.




Any balanced strength routine will address the triceps- you cant press without them, but before i go to any effort making any suggestions, I need to know that you are open to trying a different (better) way, and not just here in the hope of people saying how strong you are for your age. Ego is fine, and some of your totals are ok, but if you train your ego, you lose sight of your body, and you will burn out and plateau short of your potential.

As for getting a plank of wood for your back when doing overhead press- this is precisely what I am talking about re. ego. You are only as strong as your weakest link. Delts can be as big and stromg as you like, but if your core cannot stabilise, you will never have a platform from which to use any power you have. Better to lift lighter, with good technique, and let the body develop in balance, than develop bizarre coping mechanisms and improper biomechanics that lead to your mighty fortress being exposed as nothing bu a house of cards.
_________________________
Don't let the door hit ya' where the good lord split ya'
http://cord.mybrute.com

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#391430 - 04/20/08 11:38 PM Re: LilL Powerhouses routine [Re: Cord]
LiLPowerhouse Offline
Newbie

Registered: 08/02/07
Posts: 24
Ok, I feel that if I don't address a certain muscle group directly (i.e Close grips and skullcrushers) I will lose the size I have and the strength. I know that basically all pushing movements incorporate the tri's but and pulling the bi's. I don't like not hitting the muscle directly because I feel it will just wither away. If I were to make the change how could I still have a three day split routine for stength and will I retain the size and strength of all muscle groups or is it going to be an upset?

Also to address the ego. I deffinately have an ego. I don't know if it's a big one but I like telling my friends the weight that I do because their jaws just drop. It feels good to be told that you're big and strong. Correct me of I'm wrong but dosen't everyone? I'm willing to make a change if the proof is in the pudding.

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