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  #1  
Old 10-31-2014
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Default Thoughts about a routine?

In Sweden there is a competition called Fitness Five where one is supposed to:

1. Bench as many repetitions as possible (amrap) with body weight
2. Barbel curl amrap with 50% bodyweight, back against a wall
3. Squat amrap 150% bodyweight
4. Chins amrap bodyweight, no kipping and completely straight legs
5. Dips amrap bodyweight, straight legs

For each exercise one has 100 seconds to do the repetitions, its not allowed to rack weight or let go of bar but one can rest in standing or hanging position between reps.

I am a bit tempted by it but I don't have much of an idea how one would structure a workout for such a challenge. My spontaneous idea would be to do 3 whole body workouts every week.

Day 1:
Bench easy sets of 10 (groove training)
Squat working up to 5 rep max and then one 20 rep set with increasing weight each week
Straight leg deads one 20 rep set
Dips increasing weight to a 5 rep max
Chins bodyweight 100 reps total
Any kind of curl

Day 2.
Squat easy sets of 10 (groove training)
Bench working up to 5 rep max and then 20 rep set
Chins increasing weight to a 5 rep max
Dips bodyweight 100 reps total
Some kind of row 3-5 sets of 10

Day 3.
All 5 exercises according to competition rules but leaving a few reps in the tank for each exercise.

I would be a bit concerned with the lack of shoulder pressing though so I would add that in somewhere. It sux that the competition has both dips and bench instead of say shoulder press and dips but nothing can be perfect.

How would you guys lay out a program for such a competition?
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Old 11-08-2014
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Honestly, it'd depend on how much time I had to prep for a competition like that.

The first two things that come to mind would be a smolov styled program, or a 3 times per week whole body program.

Delts and triceps are used heavily in benching... So I wouldn't neglect them at all in your structure.
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Old 11-08-2014
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Day 1:
Overhead press: working up to a max effort single.
Bench press: 5x5
Close grip Bench press: 5x5
Plyometric Squat or high box jump: working up to a max effort single
Chins bodyweight 50 reps total

Day 2: Rest... or deep core work.

Day 3.
Curls: 5 x 12
Single-arm, exaggerated ROM curl: 2 x 6
Weighted Dips: working up to multiple sets of triples
Pendlay row: 5 x 8
Barbell squat: 10 x 10

Day 4: same as day 2

Day 5.
Weighted chin-up... working up to doing multiple sets of singles (strict form)
Single leg squatting or lunging variation for high reps
Bench x bodyweight AMRAP x 3
Dips x 100
50%bw curl AMRAP x 3

Day 6: absolute rest

Reset cycle.
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Old 11-09-2014
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Interesting! Looks nice.

in this case I guess prep time would be on the order of half a year or so. Last 10 weeks would be dedicated to dropping weight as much as possible I guess. I have to contemplate if I want to go for it.
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