new workout program

Eric · Post by **Eric** » Fri Feb 02, 2007 8:19 pm

i am just starting a new routine but... BUT
i have finished rehab for my rc injury (end of dec) and then totally fell off the workout wagon and just been hanging out with my wife/kids while on parental leave from work.

this is my program
workout 3x week - 2 day split
rotate sets between 1a-1b and so on
30 sec rest to keep HR up

workout a
1a-front squat 3s 5r
1b-swissball rotation chest press 3s 5r
2a-good morning 3s 8r
2b-pullup to knee raise 3s 5r
3-cable push/pull 3s 10r

workout b
1a-db step up 3s 8r
1b-hang clean 3s 5r
2a-tricep incline bench pushdown 3s 5r
2b-dead lift 3s 5r
3-seated cable row 3s 8r

everyday i do
2s 10r of both swissball pike and med ball twists
i also do rotational and functional exercises for my rc as per rehab program about 10-12 sets of 3-4 different moves with 3-8lbs db
2x week i do laps at my ymca pool

any constructive analysis and suggestions

i know long post - all apologies
please any suggestions about program

Scott Ismari · Post by **Scott Ismari** » Sat Feb 03, 2007 4:05 pm

All I suggest is to take it easy and dont try to pick up where you left off at before your rehab. Dont baby yourself but dont go stupid for the first week or so....you will be feeling the DOMS.

Eric · Post by **Eric** » Mon Feb 05, 2007 4:10 pm

i have made a couple adjustments to the routine
in workout b i moved deadlift to the end of it
and replaced seated cable rows with rear delt row (big weakness in rear delts)

WO-B now is
1a-db step up
1b-hang clean
2a-tri incline pushdown
2b-rear delt row
3-deadlift

Scott - im still playing with the weight to see what is too much too little, but i feel great so i think the weight will be increasing steadily for a while.

Scott Ismari · Post by **Scott Ismari** » Mon Feb 05, 2007 8:46 pm

good to hear....keep it going

Eric · Post by **Eric** » Thu Feb 08, 2007 5:37 am

i little frustrated i am.
so i have started to do hang cleans which i have never done before. i have read many instructions on how to do them and seen a few vids to help me with the technique. but im not quite sure im doing them properly. i wanted to ask one of the trainers at the gym but the guy (kid) looked fresh out of college - maybe. i did ask eventually and didnt even know what a hang clean was.

i looked around to see if there were and 'oldsters' who would possibly know what a hang clean was.

next workout hopefully there will be another trainer there who knows about hang cleans

Post by **TimD** » Thu Feb 08, 2007 8:07 am

Just a comment from an "oldster". Most of the younger trainers probably do not know them, but should. Back in the day, it was basic for getting the BB to the shoulders for things like front squas, presses etc. The normal version was to DL the thing up, then dip and clean to the shoulders. Good whole body move, and especially good for the entire shoulder girdle, mid and upper bak and posterior chain. I won't comment on technique, as you done the homework, and basically want someone to check out your form visually. If you can't find one of us "oldsters", you might want to get a video cam, and have someone tape you, and then judge for yourself against the many videos out there on the net.
Tim

Eric · Post by **Eric** » Thu Feb 08, 2007 10:54 am

thanks Tim, and i mean no disrespect by using 'oldster', its just that many of the younger people (which i am at 28) dont know or seem to not know exercises other than the stereotypical ones that they see many others using.

i may have to take a trip to see my buddy, he plays baseball for the university he goes to, and go with him for a workout and get his strength coach to show me hang cleans and other similar moves.

until i know proper technique i will just use the barbell to work on form.

Post by **TimD** » Thu Feb 08, 2007 11:27 am

Hi Eric, I knew what you meant by oldster, and I like and resemble the term. Just as an FYI though, if you need good videos, this site has plenty under "power exercises" from the main page, and also over at crossfit.com under the link to "Exercises". They also have have pretty detailed descriptions over there as well in the Forums (srr the Exercise forum and also the Video Coaching forum) . As you are into general fitness for your sport, this might be a good site to check into for you. It compliments this site quite nicely.
Tim

Eric · Post by **Eric** » Fri Feb 09, 2007 10:24 am

thanks Tim for the crossfit site, i love it.
i will most likely switch to a couple of exercises from the site after my current routine starts to lag.

Eric · Post by **Eric** » Wed Feb 14, 2007 3:25 pm

since Tim showed me the crossfit site i have been trying different exercises from it.
i have now put the towel pullup in to my routine. http://media.crossfit.com/cf-video/Cros ... ations.mov