50/20 Routine

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Yehoshua Zohar	50/20 Routine	Lead	[-]
(05/22/09 12:38:19) Engineer Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Tags : None I have been doing a 3 day a week power routine for about 8 months now. The routine is based on low reps, high intensity. I have burned out and it's time for a change. I am also now more interested in strength-conditioning than in limit strength. So I'm going to go with the 50/20, which I used a few years ago under similar circumstances. Here is my idea: Day 1: Sumo DL 50/20 Rest 5 minutes Weighted Dips 50/20 abs Stretch 10 minutes Day 2: Squat 50/20 Rest 5 minutes Pushups: work up to 100/20 then add weight (backpack) abs Stretch Day 3 (optional): 2-3 assistance exercises (neck harness, grip work, calf raise etc.) If it matters, I am 55. Any comments/suggestions?
Steve Freides		#1	[-]
(05/22/09 17:34:35) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Just my opinion here, but your Day 1 - I'd drop the weighted dip 50/20, both because it's a second exercise for 50/20 on the same day and because I don't think weighted dips are what the 50/20 is intended for - it wants full-body things like clean and press, or squat or deadlift. -S- http://www.kbnj.com
Yehoshua Zohar		#2	[-]
(05/22/09 20:12:58) Engineer Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	My idea is basically a lower body/upper body combo (even though the squat and dl are full body, they still emphasize lower body). Also the weighted dip is one of my favorite exercises. In his article about the routine, Bryce mentions using a dip/chin super setted combo in the 50/20. Another idea I had was using the kb. swing or perhaps kb. snatch followed by ring pushups. I have both these implements at home so it would save time for me. The ring pushup can be progressively made more difficult by lowering the rings and raising the legs.
Steve Freides		#3	[-]
(05/23/09 07:05:28) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	A dip/chin superset is still different than a deadlift, IMHO. I would be totally spent from a 50/20 DL session and really wouldn't want to do anything else, and my understanding of the 50/20 is that it's supposed to be pretty complete as it is. Again, this is not my thing and I've never really done a 50/20, but I do really like the idea of it, it's just that for me, the few times I tried it, it definitely felt like it would be a routine that would make me bigger as well as stronger, and that is not what I'm after, so I just stopped before I got too far into it. Keep us posted on what you decide and how it goes. BTW, may I ask where you're located? Yehoshua is a common enough name in Israel, which is where my sister has lived for the last 25 years. -S- http://www.kbnj.com
SebastianHammer		#4	[-]
(05/25/09 09:42:14) Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Yeah, I am going to second the idea of dropping the 50/20 dips after 50/20 deads. I did 50/20 keg shoulders combines with 3 sets max reps of HSPU for a while and liked it pretty well. I don't know if I could have gone another 20 minutes. With the HSPU I would have broken my neck for sure. It seems like combining something like deads with dips in two seperate 50/20 sessions (40 minutes of work) is alot different than combining chins and dips for 20 minutes together. Obviously you can get your body to adapt to alot of punishment. However you decide to go about it let us know how it works out. Btw, I was under the impression you were on a Christy routine not so long ago. How did that go for you? I have been following a Christy routine for a little over a month now and really like it, even though I have not been able to do squats or deads because of a bum knee. Focus on big lifts, everything else will take care of itself.
Yehoshua Zohar		#5	[-]
(05/26/09 01:51:38) Engineer Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Steve - I live in Karmiel, Israel. That's in the north. Sebastian - I was on the Christy long cycle for 8 months but I decided to change for two reasons: first I have apparently gone into a state of overtraining. This has happened to me in the past when I lifted heavy weights for low reps for over half a year. Secondly, my goals have changed - I am now more targeted on conditioning and strength-endurance.
Steve Freides		#6	[-]
(05/26/09 18:23:17) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Ah, my sister lives in Haifa. -S- http://www.kbnj.com
Yehoshua Zohar		#7	[-]
(05/26/09 21:11:48) Engineer Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Not far away. In fact many people live in Karmiel and work in Haifa.
Steve Freides		#8	[-]
(05/27/09 16:43:06) ShopSteward Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	My sister's husband, also American, lifts kettlebells. Let me know if you ever want to get in touch with them. -S- http://www.kbnj.com
Yehoshua Zohar		#9	[-]
(05/27/09 19:22:07) Engineer Reply Quote More My Recent Posts Message Me Connection Blocking Invite Ignore User's Posts	Thanks Steve. Wrote you a private message thru the contact info on your site.

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