Straight to the Bar

All Things Strength

HELPING YOU GET STRONGER SINCE 2004

A New Routine – Sydney 2006
Written By Scott Bird
Filed In : routines

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)

  • with particular emphasis on hip and shoulder complexes
  • NB : consumption of pre/during workout shake will be here, once I do a little powder-shopping

Injury prevention

  • focus on shoulders – exercises such as YTWLs (Google video)
  • these are done on a stability ball, rather than an inclined bench

Core work

  • focus on abdominal strength; exercises consist of stability, rotational and hip flexion movements

Plyometrics

  • various forms of plyo push-ups, burpees and other fun things

Resistance training

Conditioning

  • a selection of steady-state cardio, sandbag work, bodyweight and Total Gym exercises

Recovery

  • whatever is available and seems appropriate at the time – myofascial release, hot/cold shower, swimming

Stretching

  • with focus on hips and shoulders
  • NB: consumption of post-workout shake takes place here (once again some shopping is required first)

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 8×2@70% 9×3@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.

Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.

Cheers.

 

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Written By Scott Bird
Scott is a long-time fitness enthusiast (Jan 2004!), writer and photographer living in Sydney, Australia. If you share the passion for spending a bit of time under a bar, welcome. Love hearing how everyone else trains. You can connect via Twitter, Facebook and the various networks listed in the sidebar.
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