Subject:
Re: Krista - your workout
From:
Mistress Krista" <mistresskrista@home.com>
Date:
Tue, 25 Jan 2000 13:43:35 GMT
Newsgroups:
misc.fitness.weights
<lorigrenci@my-deja.com> wrote in message
news:86k75g$9er$1@nnrp1.deja.com...
>
> Krista,
> You mentioned in a post that you sometimes base routines around the
> three "main" lifts: squat, DL, and BP. Would you please post how you
> do this. What other exercises do you put with each of these three?
> (I'm trying to do this sort of split and am making a jumbled mess out
> of it)
> Thanks! -Lori-
OK! Here is my current routine. Each day is based around a major lift, as
you say. BUT the major lifts are alternated from workout to workout, based
on the weaknesses in my lifts that I have identified. So, frinstance, I
alternate 1 1/2 squats with front squats from week to week. This is coz I
squat with a high bar, narrow-stance WL squat, with my sticking point being
the bottom 1/2 of the rep. In terms of rep parameters, I've been using the
5-4-3-2-1 that I mentioned in a post to Lisa. I am also not always specific
about which exercises I do for assistance (I'll just write down, for
example, "triceps work" instead of a specific exercise). I crave novelty,
and this was the best way to give it to myself without compromising some
sort of overall structural integrity. Other exercises are not really
pyramided in the same way, but I do like to do a light set first then work
up. Ab and lower back work is alternated from workout to workout. If you
do this workout for yourself, I suggest you tailor it to your specific
weaknesses, as I have.
-
Day 1
legs
-
1 Squat alternated with front squat
5 x 5
-
Hamstring curls
3 x 6-8
-
Calf raise
2 x 15
-
Foofoo hip abductor machine (Pete is laughing now... this is actually
helping my squat as well as chronic hip problems)
2 x 6-8
-
Ab or lower back work
3 x 8-10
-
Grip work
3 x 20-30 seconds
-
Day 2
push
-
Bench press alternated with incline press
5 x 5
-
Weighted dips
3 x 6-8
-
Military press
3 x 6-8
-
Triceps work
2 x 6-8
-
Ab or lower back work
(alternate)
3 x 8-10
-
Day 3
pull
-
Deadlift alternated with Hang clean
5 x 5
-
Pullups
3 x x (x is however many reps I get... after DLing I'm lucky if I can crank
out, like, 5)
-
Row of choice
2 x 6-10
-
Rotator cuff work (this addresses another one of my problems)
2 x 8-10
-
Ab or lower back work
(alternate)
3 x 8-10
Krista