Powerbuilding time this Fall/Winter! Big YOKE

[greg2112]

Ditching the BP split and going w/ an upper/lower split and going in 3times weekly for this mass phase

Week 1 Monday-Upper  Wed-Lower Friday-Upper, following week vice versa.

Exercise selection are basic and old school. power/hang cleans, hang snatches, clean and presses, rack pulls, ass to cement squats, snatch grip high pull's, weighted dips, weighted chins, push presses, barbell rows and incline barbell.

Goal is develop a bigger yoke, LOL.  Bigger shoulder's/traps/upper back and I think w/ a heavy dose of good food, cleans and various pulling this can be accomplished!  The power look as JPM notes.

[slaveboy1980]

whats the question?

[greg2112]

Forgot to mention, not really a question I ask but to ask what are the goals for yall this fall/winter

[Bluto]

hypertrophy. gaining as much mass as possible is my goal. which means lots of set and volume. ill do that to the end of the year then we'll see where im at.
im also inte functional strenght as well as generally trying to stay in shape year round so it's kinda hard when you go in all kinds of directions 

[Mike]

Ditching the BP split and going w/ an upper/lower split and going in 3times weekly for this mass phase

Week 1 Monday-Upper  Wed-Lower Friday-Upper, following week vice versa.

Exercise selection are basic and old school. power/hang cleans, hang snatches, clean and presses, rack pulls, ass to cement squats, snatch grip high pull's, weighted dips, weighted chins, push presses, barbell rows and incline barbell.

Goal is develop a bigger yoke, LOL.  Bigger shoulder's/traps/upper back and I think w/ a heavy dose of good food, cleans and various pulling this can be accomplished!  The power look as JPM notes.

I LOVE this idea and I'm currently doing it as part of my in-season weight routine (along with cardio sessions at practice and games) with a little sports-specific variety.

You sweat your ass off EVERY workout and you just get wider, it's great.  Awesome idea!

[greg2112]

I LOVE this idea and I'm currently doing it as part of my in-season weight routine (along with cardio sessions at practice and games) with a little sports-specific variety.

You sweat your ass off EVERY workout and you just get wider, it's great.  Awesome idea!

Mike, so you like this training split then I take it?  You made size/strength off that split?

I have been doing the whole bodypart split for a while now, looking for a change, lower volume, more frequent approach and keeping it simple!  This split seems simple and I like the rotation 

When I have done the O'Lift/PL lifts, I have thickened up!  This whole winter, will focus soley on the compound lifts and in quest of thicker traps/upperback/delts and quads I suppose

[Hedgehog]

Currently building a base with slightly higher reps, 5-6.

Will get down to explosive heavy training in about a month.

That should last for 4-5 months or so. After that, evaluate, and most likely do the higher reps until the end of summer 2008.

[Mike]

Mike, so you like this training split then I take it?  You made size/strength off that split?

I have been doing the whole bodypart split for a while now, looking for a change, lower volume, more frequent approach and keeping it simple!  This split seems simple and I like the rotation 

When I have done the O'Lift/PL lifts, I have thickened up!  This whole winter, will focus soley on the compound lifts and in quest of thicker traps/upperback/delts and quads I suppose

Yes, but the gains tapered after a while.  At the beginning it made a huge difference in my Traps and neck but now I only rotate that type of lifting while in season.  I still have those lifts during most phases of my training but they are only the cornerstone during my power training (in season)

Still though, great idea for a little change and a big challenge.

[greg2112]

Mike, It is something new I guess

My last split was the following w/ focus on the lift mentioned first and I really liked this split, a lot of space b/w squats/dead's!

Monday-Squats/Legs

Wednesday-Flat Bench/Push Press or Clean and Press/Chest/Delts Day

Friday-Deadlift's/Back/Traps

Sunday-Close Grip Bench/Bi's/Tri's

I would throw in the O'Lift assistant lifts here and there.  After the new yr, will go back to this!  Sucks Azz right now, hamstring injury from back in july is hammpering my deadlifts, only doing rack pull's.  still timid to do pull's off the floor heavy still

[slaveboy1980]

EGG YOKE