Full body routine, 5 exercises

[Sweetcheeks]

Hey guys,

There are a lot of different approaches to strength training, and I'm sure a number of people here are quite confused about what to focus on.

I just wanted to share my personal approach, which is based on my own needs.

First of all, my goals are to build overall strength for NHB style fighting. I don't compete, but I spar with guys that do, and I treat it as a hobby (although I haven't been that into it the past few months, for various reasons...)

I'M TRYING TO GET STRONGER WITH MINIMUM SIZE GAINS.

I'm happy with my proportions and my level of fitness. My characteristics are as follows:

-Chinese, born in Canada
-5'8"
-155 lbs
-small bone structure
-ecto-mesomorphic (slim but muscular/broad shouldered)

The exercises I have chosen are the following, performed in this order:

1- BARBELL SQUAT (to upper thighs parallel)
2- FLAT BENCH DUMBELL CHEST PRESS
3- STIFF LEG DEADLIFT FROM FLOOR
4- WEIGHTED PULL UPS
5- SEATED DUMBELL PRESS

I train this routine once every 7-11 days (I have a busy schedule), for about 90 minutes total excluding warmup and cooldown running on the circular track.

I do EVERY REP with a FULL RANGE OF MOTION (none of that "I squatted 405 lbs for 2 inches!" garbage)

The weights and reps are as follows for today's workout:

1 - Barbell Squat - empty bar (45 lbs) x 5, 95 lbs X 4, 135X3, 205 X 1, 225 X 1, 245 X 3

2 - Flat Bench Dumbbell Chest Press (2 dumbells)- 45sX4, 55sX3, 65s X2, 75sX2, 85s X2, 95sX3

3- Barbell Stiff Leg Deadlifts from floor - empty barX4, 95X3, 135X3, 185X2, 225X2, 275X2, 305X1, 315X3

4- Weighted chinups (used weight belt chain to attach weight plates) - Body Weight +70lbsX9 + 2 negative reps

5- Seated dumbell shoulder press (2 dumbbells) - 30sX4, 40sX3, 50sX2, 60sX2, 70sX4

Rest periods vary from 30 seconds between the initial light warmup sets, increasing after each heavier set, until resting up to 3-4 minutes between the second last and last sets.

It's working very well for me so far. I am progressing slowly, but consistently, adding a bit of weight or an extra rep every workout.

 

[MetalFortress]

Forget squatting to upper thigh parallel. Squat as far down as you can go.

 

[RaWBLooD]

Originally posted by MetalFortress
Forget squatting to upper thigh parallel. Squat as far down as you can go.

it may take time to adjust to squatting so low your ass is on your heels, but work for the lowest squat every time you lift, and before you raise the weight significantly, get the lowest squat possible, ass to the grass.

 

[speedo_meme]

I'd throw out the stiff leg deadlift and the seated dumbell press and power clean and jerks. My opinion, but that's the best lift ever. Works back, shoulders and forearms like no other. And do something for your core, like decline situps....

 

[Warboss Alex]

Since when was a squat to upper thigh parallel equivalent to 'a full range of motion' ?

 

[semag]

Originally posted by Warboss Alex
Since when was a squat to upper thigh parallel equivalent to 'a full range of motion' ?

apparently warboss. If you go below parallel, you won't be able to walk after you're 30 cause your knees will be shot!!!

 

[Sweetcheeks]

Re: Feedback

Thanks for the feedback so far,

OK, ALEX, you caught me. The squats to parallel are not "ass to the floor". There is a reason for this:

During the extra couple of inches beyond parallel before your hamstrings compress against your calves (called a legitimate "full" squat), most people I have seen (myself included) are tempted to round their lower backs slightly (perhaps this is a flexibility issue). This leads to mechanical instability and compromises the rigid structure of a locked spine. The risks this poses to the lower back, IN MY OPINION, outweigh the potential benefits. I just don't want to risk injuring myself if I have a momentary "lapse in concentration"

I DO do "ass to ankles" when doing front squats, an exercise whose nature is such that keeping FULLY ERECT tends to counteract this back-rounding phenomenon.

SEMAG, I have read that full squats done beyond the knees, if done properly, don't neccessarily blow out the knees. Injuries occur when the athlete sits on their heels and tries to "rest" and relax the muscles, which puts the stress on the ligaments of the knee exclusively.

SPEEDO, I have done clean and jerks in the past, in the U of T weight room. The C&J is a great exercise, BUT it is extremely technical. 3 out of 4 people I see aren't doing it properly. I actually prefer the SNATCH, it is even more indicative of POWER than the C&J. I managed to snatch 145 a year ago.

However, I had to give this up a few months back after a wrist injury incurred while wrestling.

Olympic lifting (done safely) requires the use of special plates that absorb the force of landing properly, a bar with rotating collars, and most of all, a rubber-coated lifting platform to absorb the shock of a dropped barbell. None of these are available where I currently train.

Thanks for making me think, guys. I might just incorporate some of these suggestions/clean up my act a bit after this...

 

[RaWBLooD]

Re: Re: Feedback

Originally posted by Sweetcheeks
Thanks for the feedback so far,

OK, ALEX, you caught me. The squats to parallel are not "ass to the floor". There is a reason for this:

During the extra couple of inches beyond parallel before your hamstrings compress against your calves (called a legitimate "full" squat), most people I have seen (myself included) are tempted to round their lower backs slightly (perhaps this is a flexibility issue). This leads to mechanical instability and compromises the rigid structure of a locked spine. The risks this poses to the lower back, IN MY OPINION, outweigh the potential benefits. I just don't want to risk injuring myself if I have a momentary "lapse in concentration"

I DO do "ass to ankles" when doing front squats, an exercise whose nature is such that keeping FULLY ERECT tends to counteract this back-rounding phenomenon.

SEMAG, I have read that full squats done beyond the knees, if done properly, don't neccessarily blow out the knees. Injuries occur when the athlete sits on their heels and tries to "rest" and relax the muscles, which puts the stress on the ligaments of the knee exclusively.

SPEEDO, I have done clean and jerks in the past, in the U of T weight room. The C&J is a great exercise, BUT it is extremely technical. 3 out of 4 people I see aren't doing it properly. I actually prefer the SNATCH, it is even more indicative of POWER than the C&J. I managed to snatch 145 a year ago.

However, I had to give this up a few months back after a wrist injury incurred while wrestling.

Olympic lifting (done safely) requires the use of special plates that absorb the force of landing properly, a bar with rotating collars, and most of all, a rubber-coated lifting platform to absorb the shock of a dropped barbell. None of these are available where I currently train.

Thanks for making me think, guys. I might just incorporate some of these suggestions/clean up my act a bit after this...

it takes time and effort to be able to squat below parallel with good form.