A New Routine - Sydney 2006

Time for a bit of fine-tuning.


With the rack back in place (but not the bench - more on that in a minute) it was time for a new routine. A few months of Total Gym, bodyweight and kettlebell work have broadened my appreciation of all things strength related, and this routine reflects that.

The current home gym setup (at my parent's house - my home whilst doing a little house hunting) contains the rack, dumbbells, kettlebell, bands and Total Gym: in fact, everything except the bench (which simply doesn't fit in the room). Hence the lack of incline/decline work, and an increased reliance on floor pressing. A small price to pay.

Sources of 'inspiration' (OK, I've taken things quite liberally from these) include :

Alwyn Cosgrove's recent article Seven Keys to Athletic Success, which helped define the sequence of events within each workout

The article 8 Weeks to Monster Shoulders by Alwyn Cosgrove and Chad Waterbury, which discusses shoulder flexibility

Several articles on the Westside Barbell protocol, including Kris' excellent post The Westside Protocol (and associated routine)

The overall routine is as follows :

Mobility (warm-up phase)

Injury prevention

Core work

Plyometrics

Resistance training

Conditioning

Recovery

Stretching

On a daily basis, this looks something like :

Mon Wed Fri Sun
ME Squat ME Bench DE Squat DE Bench
Load work up to 3RM work up to 3RM 8x2@70% 9x3@60%
Exercises GM
Squat
Deadlift
Floor press (bar + dbs)
KB floor press
Squat
Deadlift variations
Floor press (bar)
Muscles Posterior chain Triceps, shoulders Posterior chain Triceps, shoulders
Load 3-6 x 5-8 4-6 x 5-10 4-6 x 5-8 3-4 x 8-12
Exercises RDL
SLDL
Rack pull (with and without bands)
Band pull-through
Dips
Plate raise
Overhead shoulder pressing
Rack lockouts
Pin pressing
CG floor press
French press
RDL
SLDL
Rack pull (with and without bands)
Band pull-through
Dips
Plate raise
Overhead shoulder pressing
Rack lockouts
Pin pressing
CG floor press
French press
Muscles Abs Lats Abs Lats
Load 3-4 x 6-15 4 x 6-10 3-4 x 6-15 4 x 6-10
Exercises Bridging
Side bend, suitcase deadlift
Woodchopper (band)
Reverse Crunch, Hanging knee/leg raise
Rows
KB rows
Bridging
Side bend, suitcase deadlift
Woodchopper (band)
Reverse Crunch, Hanging knee/leg raise
Rows
KB rows

NB : The exercises listed will change (and be added to), but the days + target muscles will not.


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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 34) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

Find out what he's up to via Twitter, Google+, Facebook; and of course his online home. Enjoy.



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