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 Post subject: Re: Bob's back rehab
PostPosted: Fri Dec 07, 2012 7:37 am 
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Glad to hear that! It gives me hope.

I'll be all over the thread.

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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 8:04 am 
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new routine for 2013

Lower day A

Front squat 5/3/1
Front squat BBB
Leg Curls
Core

Upper Day A

Bench 5/3/1
alternating between bench and close grip, BBB style
Chins 5 x whatever
Rear Delt Flyes/Biceps
Prone trap raises

Lower Day B

Box Front Squat (2 second pause)
Leg Curls
Leg Press
Core

Upper Day B

dumbell bench/row superset
machine chest press/rear delt flyes
pulldowns/laterals
prone trap raise/triceps

I always design such good routines. There's a little bit less of a bodybuilding focus, bit more strength work. Really want to get my bench and front squat numbers up to par. The eagle eyed among you will also notice the addition of prone trap raises. These make my shoulders feel great and what with the barbell bench coming back into my life, I figure I'll need them.


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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 9:51 am 
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Looks like a killer routine.
Have you ever thought about adding some plyometric/explosive exercises on the leg days? It might help you increase the spindel/rubber band effect out of the hole on squats, and improve rate of force development. At this program you are adding more raw strength when coming out of the hole (pauses).

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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 9:59 am 
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Where's the single leg work? Where's the deadlift variation?

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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 11:32 am 
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Dub wrote:
Looks like a killer routine.
Have you ever thought about adding some plyometric/explosive exercises on the leg days? It might help you increase the spindel/rubber band effect out of the hole on squats, and improve rate of force development. At this program you are adding more raw strength when coming out of the hole (pauses).


I explode off the box mate, I think that's probably enough. Jumps and stuff are too hard.

I really like the box front squats, they've made me loads stronger


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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 11:40 am 
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Proper Knob wrote:
Where's the single leg work? Where's the deadlift variation?


what am I, a gymnast? Single leg work sucks...

May consider adding 2x20 RDLs


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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 12:04 pm 
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It does suck, but that's why we do it. :grin:

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 Post subject: Re: Bob's back rehab
PostPosted: Sat Dec 08, 2012 6:17 pm 
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robertscott wrote:
I always design such good routines.


sarcasm?

Leg curls twice? Dont you need to work the hip extension end of that hammy muscle? Yes, add 2x20 RDLs. Heavier RDLs wont kiil ya either.
OH Press variant ? Is that out of the question with your shoulder?
On the other hand, if you are looking to bring up the bench and front squat, who needs shoulders and hip extenstion, waitwhut
Finally, after break from bench and your shoulder issues, is two BB days a good idea? Just asking.

I should be more supportive. Sorry, I am on your team, really


I have avided for no good reason trap stability work (like the YTL stuff) but those prone raises, I'm all over them. Good one. My shoulder feels less and less like its gonig to ever pop out again, thannks to weightlifting, I guess.


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 Post subject: Re: Bob's back rehab
PostPosted: Sun Dec 09, 2012 8:15 am 
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hip extension is probably wise yeah, although the box squats are already hammering that. I'll add the 2x20 RDLs on days I feel like it. There's nowt wrong with leg curls! They might not help you run faster or jump higher but they sure as hell make your legs look better.

OHP does nothing for the side and rear delts which are the parts to concentrate on if you're trying to build bigger shoulders. My shoulders are the biggest they've ever been since dropping the OHP and doing loads of rear/side delt work. OHP just hits the anterior delts, I do enough chest work that I don't need it.

I'm confident all the prone trap raises I'm doing'll help keep my shoulder happy. We'll see, I'm not averse to changing things if need be but I don't think I'll need it.


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 Post subject: Re: Bob's back rehab
PostPosted: Thu Dec 27, 2012 2:27 pm 
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Log?

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 Post subject: Re: Bob's back rehab
PostPosted: Mon Dec 31, 2012 11:59 am 
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What happened? Did the Front Squats bury you?

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 Post subject: Re: Bob's back rehab
PostPosted: Wed Jan 02, 2013 12:27 pm 
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Dub wrote:
What happened? Did the Front Squats bury you?

my guess is he'll be silent for a few days and then come up with a huuuuge PR to kill your motivation :grin:

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 Post subject: Re: Bob's back rehab
PostPosted: Fri Jan 04, 2013 8:32 am 
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Sorry guys, haven't trained for a while. The Xmas period leaves very little time for anything healthy.

Business as usual next week.


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 Post subject: Re: Bob's back rehab
PostPosted: Fri Jan 04, 2013 9:19 am 
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no off days
no excuses
no pain, no gain

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 Post subject: Re: Bob's back rehab
PostPosted: Fri Jan 04, 2013 9:31 am 
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meh, I love training, but I love spending time with my friends and fiancée more


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