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The "make it yourself" program. - Hardtuned.net

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The "make it yourself" program. 

13 replies to this topic

#1 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 18 September 2012 - 10:55 PM

As times change i don't have time to write programs for every single person who wants them, lately i have just been sending this to people and letting them make their own;

3 Times per week, 1 knee bend, 1 from the floor, 1 press, 1 extra excercise.

Choose from;

Knee Bend
Back Squat
Front Squat
Over Head squat
Box squat (paused or touch and go)
High bench squat
Step ups
Lunges

Pull
Conventional deadlifts
Romanian deadlifts
Barbell rows
Dumb bell rows
T-bar rows
High pulls
Hang pulls
Shrugs

Press
Bench press
Close grip bench press
Standing military press
Incline press
Push press
Push Jerk
Single db press

Extra
Power cleans
Hang cleans
full cleans
snatches
chins
dips
Snatch pulls
Curls

24-30 reps per excercise.

6*4, 4*6, 1*24, 2*12, 12*2 etc. etc.

Obviously set your weights according to rep schemes and 1rm percentages.

/Hate away.

Edited by Dr. Cranium, 19 September 2012 - 09:07 AM.


#2 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 19 September 2012 - 08:46 AM

I choose 100 reps of curls in the squat rack.
Btw tbar rows is bent knee ;)

#3 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 19 September 2012 - 08:52 AM

Knee bend denotes a knee bending movement, like a squat, not so much related to doing the excercises with bent knees ;).

#4 IHAVEARODEO

  • Joined:12-October 10
  • Location:Australia QLD
  • Car:Ra Rodeo

Posted 26 September 2012 - 01:16 PM

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......

#5 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 26 September 2012 - 10:09 PM

 IHAVEARODEO, on 26 September 2012 - 01:16 PM, said:

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......
Me too.... I mean what's a power clean.... Is

 IHAVEARODEO, on 26 September 2012 - 01:16 PM, said:

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......
Me too.... I mean what's a power clean.... Is It turbo charged cleaning i.e great exercise for women in the kitchen

#6 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 26 September 2012 - 10:11 PM

 IHAVEARODEO, on 26 September 2012 - 01:16 PM, said:

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......
For bench press do you just press and bench the bench?
And full clean? Do you clean half of the dirty subject matter?

#7 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 26 September 2012 - 10:20 PM

 IHAVEARODEO, on 26 September 2012 - 01:16 PM, said:

My main problem is not knowing the actions for majority of the exercises listed. Off to rape youtube.......
Soz dr cranium. I can't do Romanian deadlifts....... I really wanted to but I don't come from Romania

#8 IHAVEARODEO

  • Joined:12-October 10
  • Location:Australia QLD
  • Car:Ra Rodeo

Posted 27 September 2012 - 12:00 PM

You really are a cock bag aren't ya.

#9 Rasian

  • Joined:24-September 10
  • Location:Australia SA

Posted 27 September 2012 - 06:24 PM

 IHAVEARODEO, on 27 September 2012 - 12:00 PM, said:

You really are a cock bag aren't ya.
Sorry I don't know the exercise:cock bag

#10 IHAVEARODEO

  • Joined:12-October 10
  • Location:Australia QLD
  • Car:Ra Rodeo

Posted 28 September 2012 - 11:34 AM

*milkshake* if I wanted my own comeback I would have wiped your mums chin.

Back OT

#11 hazard121

  • Joined:22-June 03

Posted 28 September 2012 - 03:39 PM

Posted Image

#12 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 31 October 2012 - 07:46 AM

hey cranium, by full clean do you mean clean/jerk?

awesome list btw, very handy for me :thumb:

Edited by HumanHefner, 31 October 2012 - 07:47 AM.


#13 Dr. Cranium

  • Joined:23-May 07
  • Location:Australia QLD

Posted 06 November 2012 - 10:29 PM

Full clean is catch it in the squat position, rather than a powerclean :)

#14 Element Unknown

  • Joined:17-February 08
  • Location:Australia VIC
  • Car:1993 KRPS13

Posted 06 November 2012 - 10:40 PM

thnx, found a new coach in my local area, will be working on these soon.





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