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Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:29 am
by Jungledoc
Necessary? No, nothing's necessary. All of this is voluntary. I think it's a good idea, based on my experience in the past year, when I abandoned light days and deloads. Now I'm all worn out, sore, and weaker than I was just a few weeks ago. I can't prove cause and effect, but I'm convinced in my own heart.

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:30 am
by Jungledoc
Of course, I'm old and you're not.

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:32 am
by ephs
i like the concept of deloading and light days, but which of the 2 alternatives of light days are you doing?

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:38 am
by Jungledoc
I do a day of singles, doubles or triples, usually 7-8 singles within 90% of a relative max, then 5x2 next week, at about 85% of the RM from the singles day, then 4x3 with that same weight the next week. The other day I put 135 on the bar and go for max reps on 3 sets-across. I got 3x10 last week, so this week I'll try for 11/10/10, etc., etc. Only this week on my doubles days I couldn't even get the second set of 2. On the light day, I really try to avoid straining reps.

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:47 am
by ephs
so you go also hard at the light days, but with less weight and more reps!

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 4:39 pm
by Jungledoc
Yeah, but I keep more in the tank than on heavy days. At least I try to.

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 4:41 pm
by ephs
is it important to workout in a deload week or could i just quit strength training for a week? another option is to do bodyweight training for one week, most of the exercises are high reps except of pull ups.

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 5:01 pm
by Oscar_Actuary
all of those can work
which is optimal when will depend
on what? not sure

Re: i need a good full body routine

Posted: Tue Dec 18, 2012 8:37 pm
by KenDowns
If you are just beginning on strength training, an this is just for an off season, then go until you can't increase the weights any more. Then lighten the load a bit and keep going. When I did StrongLifts I went four months without a week off and was none the worse for it.

Then again, if after 6 weeks you find yourself dreading the gym, take a week off.

Then again, if after 5 workouts you find yourself dreading the gym, maybe you're going to heavy.

Best thing to do is lift.

Re: i need a good full body routine

Posted: Wed Dec 19, 2012 2:54 am
by ephs
again great help, thanks! if i'm not feeling 100% fit one week before soccer training starts, i'm going to deload that week to ensure i can go hard in da paint at soccer!

Re: i need a good full body routine

Posted: Thu Dec 20, 2012 3:55 pm
by ephs
my plan for tommorow: sprint training and a bodyweight circle at the local sports ground

5 min. running to warm up
10x 10m sprint
10x 25m sprint
10x 50m sprint

three times bodyweight circle for max reps, rest 2 min after the 3 exercises
pull ups
push ups
jump squats

sounds good?

Re: full body routine + other questions

Posted: Thu Dec 20, 2012 6:43 pm
by Oscar_Actuary
dude
please

Re: full body routine + other questions

Posted: Fri Dec 21, 2012 3:26 am
by ephs
too much crossfit involved?

Re: full body routine + other questions

Posted: Fri Dec 21, 2012 3:45 am
by Dub
I don't understand the sprints.
Doing 10x50m sprints after 20 sprints? What are you trying to achieve with these? IF you add rest to these 30 sets, you'd make an hour with just sprinting. So enligthen me.

Re: full body routine + other questions

Posted: Fri Dec 21, 2012 3:59 am
by ephs
we always make so much sprints at soccer, but we are not resting between of course. but you are right to train only the speed in sprints it's better to rest between the sprints otherwise it's only endurance. so i will try 5 sprints each now and will report later, if it made sense.