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Getbig Misc Discussion Boards => Powerlifting / Strongman => Topic started by: davie on December 23, 2005, 06:35:28 AM

Title: Anythoughts on this workout i read about????
Post by: davie on December 23, 2005, 06:35:28 AM

CYcle 1
day1, squats
bottom position squats 5-6x2 (5-6x4)
Explosive rep squats 9x3 (9x4/5)
front squats 3x6
Weighted crunches
DAY 2, bench presses
flat bench complexes i.e. 2 reps 90 percent max (after warming up), followed by 2 reps 60 % max, then repeat cycle 3 times.
Closegrip bench 3x5 (3x8)
Skullcrushers 4x8
lat raises 3x15
db press 3x10
DAY 3, deadlift
Deadlift 2-6x1 (peform heavy singles with weight u can only get 2 singles with, keep adding single each week unitl u can get 6 then 5 to 10 percent more weight next workout and start process again)
Good morning 5x3
Bent over rows 5x5 (3x8)
Barbell Curls3x5 (3x8)

The sets/reps i have put after each exercise is one that is for the actual workout. The sets/reps i have put in brackets is the sets/reps i ahve thought might b more effective for the workout, u decide.

What u think????
I am thinking of doing it for 3/4 weeks as part of periodisation program,mixed in with bodybuilding program????

davie

Title: Re: Anythoughts on this workout i read about????
Post by: davie on December 23, 2005, 08:31:24 AM

Also thinking about adding a fourth day on sundays built around military press.
Militarys 5x3
hangclean press 3x5
Unilateral db snatches 4x6
dynamic cable laterals 3x8
"                    " rear laterals 3x8
chopping wood high and low 2x15

davie

Title: Re: Anythoughts on this workout i read about????
Post by: John O on December 25, 2005, 08:52:12 AM

I'm FAR! from an expert but the only thing that raised my eyebrows a little is your bench ; "  bench complexes i.e. 2 reps 90 percent max "... plus for 3 sets!.    thats seems a little to much work  in the off season.  You may want to think about lighting up a tad  on tha during your off seasont.  In the long run your joints will thank you.

But like I said I'm no where near an expert, so this is just  IMO

Good luck & safe lifting

Title: Re: Anythoughts on this workout i read about????
Post by: sarcasm on January 01, 2006, 08:12:55 AM

Quote from: davie on December 23, 2005, 08:31:24 AM

Also thinking about adding a fourth day on sundays built around military press.
Militarys 5x3
hangclean press 3x5
Unilateral db snatches 4x6
dynamic cable laterals 3x8
"                    " rear laterals 3x8
chopping wood high and low 2x15

davie

"chopping wood"??

Title: Re: Anythoughts on this workout i read about????
Post by: davie on January 01, 2006, 12:33:49 PM

Yeh, its an exercise,u use cable ,stand side ways on holding cable with both hands and do like a cable lateral with both hands from low to high and vice versa do exercise from high to low.

davie

Title: Re: Anythoughts on this workout i read about????
Post by: davie on January 03, 2006, 10:34:27 AM

Well iron brothers,any opinion on routine. Think it could help me with size and strength, nice blend or low and medium/higher rep sets????

davie

Title: Re: Anythoughts on this workout i read about????
Post by: davie on January 16, 2006, 11:50:50 AM

Forgot id started this topic,any thoughts????

davie

Title: Re: Anythoughts on this workout i read about????
Post by: davie on April 04, 2006, 08:18:20 AM

Quote from: davie on January 16, 2006, 11:50:50 AM

Forgot id started this topic,any thoughts????

davie

Title: Re: Anythoughts on this workout i read about????
Post by: davie on April 04, 2006, 08:20:08 AM

Quote from: davie on January 16, 2006, 11:50:50 AM

Forgot id started this topic,any thoughts????

davie

Title: Re: Anythoughts on this workout i read about????
Post by: themetalgod on April 26, 2006, 07:17:28 AM

skip the skull crushers a horrible exercise that destroys the elbows ask ted arcidi.stick with close grip benchs

Title: Re: Anythoughts on this workout i read about????
Post by: brianX on April 26, 2006, 07:17:12 PM

I would try something like this...

Monday and Thursday:

Bench Press - 5x5
Weighted Dips - 5x5
Upright Rows - 5x10
Barbell Curls - 5x5
Tricep Pressdown - 5x8

Tuesday:

Military Press - 5x5
Deadlift - 5x3
Barbell Pullovers - 5x5
Weighted Chins - 5x5
Leg Press - 5x8

Saturday:

Military Press - 5x5
Squat - 5x5
Barbell Pullovers - 5x5
Weighted Chins - 5x5
Leg Press - 5x8