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Routines & Programs Forum: |
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| Topic: |
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Started By HIT (northwest, wa5, england)
Started on: 11/9/2004 9:20:37 AM, viewed 1443 times |
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ATHLETES OVER-LAP |
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Hi guys,
I just thought I would run this by you guys to see what you think I have been training on the athletes routine for some time now and made some good progress but I have started to notice that my lower back is having trouble recovering from the workout′s I believe its down to the effects of over-lapping from the deadlifts and the squats as the both hit the lower back very hard especially as I have been using 190kg on the squat for 6 reps and 210kg on the deadlift for 6 reps have any of you guys experienced the same problem if so how have remedied it? I was thinking along these lines.
squats rest benchpres rest deadlifts rest pulldowns rest
leg ext peck-deck leg curls pullovers repeat
Cheers…………….HIT
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This Topic has 10 Replies: Displaying – out of 10 Replies:
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HIT (northwest, wa5, england) on 11/9/2004 9:59:51 AM
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sorry guys the layout of the routine I′m thinking of trying has been messed up after posting it, I have rewritten it below:-
squats,leg-ext
rest
benchpress,peck-deck
rest
deadlifts,leg-curls
rest
pulldowns,pullovers
rest and repeat cycle
Cheers…………..HIT
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Vincent (Geneva, Geneva, Switzerland) on 11/9/2004 3:11:46 PM
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If you decrease frequency it should be ok ! Your split look good to me ! Arthur Jones often said how long it can takes for the lower back to recover, sometimes he said it could take 3 weeks.
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B-WINE (Maastricht, Limburg, Netherlands) on 11/10/2004 5:01:40 AM
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Another option, as I′ve posted somewhere else before, is to change the order of the exercises from the Atlethe′s Routine. For example:
Workout A
1. Chin-Ups or Pulldowns
2. Dips
Workout B
1. Squats
2. Deadlifts
That way there′s less overlapping between the two workouts. Combining Squats and Deadlifts in one workout can be hard though.
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HIT (northwest, wa5, england) on 11/11/2004 12:43:05 PM
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Vincent_B-WINE,
thanks for the replies. Vincent I have to agree with Arthur Jones on that one my lower-back is having a hard time recovering from deadlifts and squast in back to back workouts I have been having 10-14 days between workouts so I′m hitting my lower-back hard every 20-28 days but everything else seems to be doing fine at this frequency what do you guys think of this split.
benchpress
rows
rest
squats
rest
pulldowns
dips
rest
deadlifts swapped periodically with legpress.
any thoughts on this one .
Cheers…………….HIT
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