Full body 3x a week routine's

Discussion in 'Fitness & Nutrition' started by ZeroSkillet, Mar 3, 2009.

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  1. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    What are some good ones besides the 5x5 "football routine" (forgot name)
     
  2. Uglybob69

    Uglybob69 I miss beer.

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    I enjoy doing HST
     
  3. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    My 3 day split would be.

    Day 1
    Squats
    Deads
    Incline

    Day 2
    Incline
    Pullup
    Bench (db)
    Cable Row
    Flys

    Day 3
    Arms & shoulders.
     
  4. DaFreak963

    DaFreak963 New Member

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    Day 1
    snatch
    clean
    clean high pulls
    push jerk/ split jerk
    squat
    standing alternating DB Press

    Day 2
    snatch of blocks
    clean of blocks
    snatch grip high pulls of blocks
    clean high pulls of blocks
    split jerks
    overhead squats

    Day 3
    snatch heavy
    clean and jerk heavy
    clean dead lifts
    front squats
    alternating standing DB press
     
  5. BAC_311

    BAC_311 New Member

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    well, it was called Bill Starr routine, or "Christophers" routine since I believe He (Nudes) brought it to the attention of Fitness and Pootrition
     
  6. BAC_311

    BAC_311 New Member

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    the "300" workout was pretty ass kicking.
     
  7. Rumbaar

    Rumbaar Inherent Omniscience OT Supporter

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    Wow, that would sort the men from the boys ...
     
  8. grimstone

    grimstone magic murda bag OT Supporter

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  9. BAC_311

    BAC_311 New Member

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    i don't even know what half of those are :hsd:
     
  10. SPACECATAZ

    SPACECATAZ New Member

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    He's just fucking with you. :hsugh:
     
  11. DaFreak963

    DaFreak963 New Member

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    no dude thats my work out for this month, it might switch next month when im getting closer to a competition. In addition to this i do some extra work tues and thurs and i run 2 miles tues, thurs and sat
     
  12. Jay

    Jay My shit don't stink

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  13. DaFreak963

    DaFreak963 New Member

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    day 1
    3 working sets of 2 (one power one squat for the snatch and clean) with 5-7 warm up weights working up to working weight
    3 X 2 high pulls
    4-6 warm up sets working up to working weight of 3 X 2 for push jerk/jerk
    squat goes:10 reps, 5, 4 ,3, 3X2 working sets
    3X5 alternating db press

    day 2
    same as day 1 but off the blocks so its obviously going to be less weight
    overhead squats: 5, 4, 3x3

    day 3
    same as day one but work up to heavier weight ending with the full lifts (squat snatch and squat clean and jerk) for 3x1 if you have misses you have up to 5 sets to get 3 good lifts
    CDLS-3x3 heavy
    Front squats- 6, 5, 4, 3, 2, 3X1 heavy front squats

    its not as much as it sounds if you have a purpose for doing it. Like others have said I train I dont just lift
     
  14. HorseDick

    HorseDick Active Member

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  15. JeremyD

    JeremyD New Member

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    Don't worry...Unless you plan on competing as an OL, the learning curve in just getting used to those movements could be spent actually making progress on another routine.
     
  16. dragomungus

    dragomungus New Member

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    Do a Bear Complex 3 days a week and add in where you see fit.
     
  17. RyanL

    RyanL OT Supporter

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    These
     
  18. Ricer

    Ricer OT Supporter

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    Respect :h5:
     
  19. knucks

    knucks Active Member

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    Meh I don't know about that.

    and i'd do squats, incline, deads for day 1..
     
  20. BAC_311

    BAC_311 New Member

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    seeing how i'm going for bein a police officer, i'm thinking I should be focused on strength routines. like 5 x 5. i want a yoked back.

    only thing is, i have a wacked out left shoulder which is puting a halt on any chest/tricep pushing movements.
     
  21. DaFreak963

    DaFreak963 New Member

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    two things
    1-I'm also applying for a police job, Oakland PD, but I think you're better off with some endurance training if you're preparing for the academy. Strenght is also good but you'll be doing push ups/pulls-ups, sit ups and shit like that.
    2-I also have a bad left shoulder from OL and the one thing you want to stay away from is BP if its a new injury. That shit will never heal. I know theres a lot of factors to consider but a good % of the population will not press properly and will use poor form and load excess weight their shoulders. In your case an already injured shoulder. you'll need that fucker for drills and other shit in the academy.
     
  22. spook

    spook OT Supporter

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  23. BAC_311

    BAC_311 New Member

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    the pushups don't bother the shoulder unless i'm on the 100th, my tri's usually burn out at that point. when I was lean i banged out 50 pushups in 60 seconds, got 46 situps in 60 seconds, ran a 10:03 mile and a half and my sit and reach was something like 24 inches :eek3: gonna take some work to surpass that.



    i'm going to be in a fairly crazy city, im going to need functional strength. I'm considering getting it looked at by an orthopedist who specializes in shoulders.
     
  24. Drilldo

    Drilldo Active Member

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    Original SS Program gets my vote.
     
  25. novo

    novo Pokey Man OT Supporter

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    gym newb here, i'm currently working out M-W-F, pretty close to what's being said here, so I know I'm on the right track at least.

    however, is it a bad idea to just get on the treadmill on tues and thurs to burn extra calories? or should i let my body rest?
     
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