Hi everyone,
I return to sport, and instead of bodybuilding, I would like to restart by the weightlifting, and establishing some exercises of bodybuilding.
At first, I don't think of practicing directly Snatch or Clean and Jerk, but only exercises that will help me later in their execution.
I thought of doing this routine:
Monday:
5 Min cardio
5 min mobility
Back extension 3X10 + 30 sec hold on the last rep
Squat 5X5
Power Clean 5X3
Deadlift 5X5
Abs Plank 3X30 sec
15 min cardio
Stretching
Tuesday:
5 Min cardio
5 min mobility
Back extension 3X10 + 30 sec hold on the last rep
Dips 4X8-12
Push up 4X8-12
Pull ups 4X8-12
Chin up 4X8-12
Abs Plank 3X30 sec
15 min cardio
Stretching
Wednesday:
5 Min cardio
5 min mobility
Back extension 3X10 + 30 sec hold on the last rep
Front Squat 5X5
Push Press 5X5
Snatch Grip Deadlift 5X5
Abs Plank 3X30 sec
15 min cardio
Stretching
Thursday:
5 Min cardio
5 min mobility
Back extension 3X10 + 30 sec hold on the last rep
Dips 4X8-12
Push up 4X8-12
Pull ups 4X8-12
Chin up 4X8-12
Abs Plank 3X30 sec
15 min cardio
Stretching
Friday:
5 Min cardio
5 min mobility
Back extension 3X10 + 30 sec hold on the last rep
Squat 5X5
Military press 5X5
Deadlift 5X5
Abs Plank 3X30 sec
15 min cardio
Stretching
Saturday:
Cardio 30 min
Sunday:
Rest
What do you think?
no one?
Any idea?
>>37895824
Just wanted to say that you are the counterweight to the /r9k/ cancer going on right now. It's really complicated, can't you have 3 different days instead? It would seem like that is a better tactic if this works and you want to make a weightlifting program.
>n-nohomo
>>37895824
Post body and post current lifts
>>37895824
>>>/fit/wlg
Click the link, and find the beginner's guide in the OP
Hey does anyone have a stretching guide that is similar to what weightlifters do? If so would you mind posting it. I feel like my shoulder and legs aren't super flexible.
>>37897019
1. Foam Roll IT Band
2. Foam Roll Adductors
3. Foam roll glutes
4. Foam Rolling of the Thoracic Spine
5. Thoracic spine extensions on a peanut roller
6. Foam Rolling of the teres minor, infraspinatus area
7. Foam rolling of the lats
8. Ball rolling glutes
9. Ball rolling feet
10. Ball rolling calves
11. Ball rolling rotator cuff
12. Ball rolling pec
13. Bent-knee hip dislocations
14. Rocking Frog Stretch
15. Fire Hydrant Circles
16. Cossack Squats
17. Seated Piriformis Stretch
18. Rear-foot-elevated Hip Flexor Stretch
19. Sleeper Stretch / Shoulder Capsule Stretch
20. Band Pec Stretch
21. Lat Stretch
22. Shoulder rubber band dislocations
23. Wrist stretching (https://www.youtube.com/watch?v=Ig8eZXfJiaY)
24. Wrist extensions
something I put together myself, works really well for me
>>37897043
Shit dawg seems like a lot. I'll check it out.
>>37897243
it takes about 20-25 minutes to do, I do it as a warm-up and on rest days at home while watching tv, if I feel like it
in a month it made me able to grip the bar properly when squatting (i.e. narrow grip) and squat below parallel on flat feet
current lifts are: BP 80 kg X 5
Squat 110 X 5
DL 110 X5
Front Squat 70X5
OP 60X5
>>37896784
Why 3 different days when I can workout 5-6 days per week?
The workload is much more sprinkled? And I have better rest by doing this, no?
