It is difficult to follow everyones workouts with all the fun stuff we throw in. So if anyone is interested please post what you’re doing.
I’ve been following a 3 days a week program:
week 1 5 reps 75%,80%,85%
week 2 3 reps 80%,85%,90%
week 3 5,3,1 75%,85%,95%
week 4(delaod) 5 reps 60%,65%,70%
monday dead,military,(abs 5 sets 10-20 reps)
wed bench, (back 5 sets 10-20 reps), curls
fri squat, (back 5 sets 10-20 reps), (hams 5 sets 10-20 reps)
I may add a bench day on saturdays.
The plan is an Upper/Lower split 4 days a week
Lower - dead lift to max triples + other legs
Upper - high rep bench/heavy rows, high rep DB OHP/Heavy Chin-ups 5x3s + other upper
Lower - Squats to heavy 5x3s + other
Upper - high rep bench/heavy rows, high rep DB OHP/Heavy Chin-ups 5x3s + other upper
I just finished phase 1 of Thibs Beast program, and a very beastly Burnesy I now am (I wish). Just started phase 2 which lasts 4 weeks (see below).
After that I’ll be spending 6 weeks following a modified WS4SB template working toward my first powerlifting comp Nov22nd.
Phase two of Thibs Beast program, 4 weeks of this:
Session 1
4-5 Reps of Complex
A1. Functional Isometric Squat Max weight push for 6 secs
A2. Back Squat 2-3 reps @87-90%
A3. Jump Squat 8-10 reps @25%
B1. Functional isometric Deadlift (Below Knee) Max weight pull for 6 secs
B2. Deadlift 2-3 reps @87-90%
B3. Power Clean From Hang 3-5 reps @ 75%
Session 2
4-5 Reps of Complex
A1. Functional Isometric Bench Press Max weight push for 6 secs
A2. Bench Press 2-3 reps @87-90%
A3. Speed Bench 3-5 reps @50%
B1.Iso/dynamic chins Max weight to contract hold for as long as you can
B2. Weighted Chins 2-3 reps @87-90%
B3. Speed Chins 3-5 reps as fast as possible
Session 3
4-5 sets
A1. Back Squat 4-6 reps @ 83%
A2. Romanian deadift 4-6 reps @ 83%
3-4 sets
B1. Leg Press 6-8 reps @80%
B2. Reverse Hyper 6-8 reps @80%
3-4 sets
C1. Standing Calf Raise 6-8 reps @80%
C2. Lying Leg Curl 6-8 reps @80%
Session 4
4-5 sets
A1. Chest Sup DB rowing 4-6 reps @ 83%
A2. DB Bench Press 4-6 reps @ 83%
3-4 sets
B1. Pull Ups 6-8 reps @80%
B2. High Incline DB press 6-8 reps @80%
3-4 sets
C1. Preacher Curl 6-8 reps @80%
C2. Decline EZ-bar tricep ext 6-8 reps @80%
Burnesy
I’ve been following a 6 day on-off cycle working Upper push, lower body, assistance exercises on days 1,3,5 respectively.
Day 1.
Main exercise - partial range bench variation 3-5x3-5
2nd optional exercise - bench variation
3rd Speed/rep full range bench for 30 reps
Triceps 3-5x3-5
abs
Day3
Main exercise - squat or partial range dead variation - alternated each cycle 3-5x3-5
Speed squat or full range dead alternated every cycle - 8x3
abs
calves
Day 5
Heavy shoulder press partial range 3-5x3-5
Speed/rep shoulder work 1x30
or
Shoulder circuit 3 exercises in a giant set
Rowing and possibly pullups - however many I want to and the weight I feel like
Biceps - whatever I feel like
abs
No deloads though I may take a rep day in place of a heavy day if I’m feeling beat up - but I still have to go for a PR
However - I don’t think it matters what program you follow so long as you enjoy it AND you eat a ton - do the latter you’ll get stronger.
I don’t know what the f%*k the name is of what I’m doing.
Mon- Bench 5x5, Incline 3x10 Machine Flies 3x10, Treadmill
Tue- Pull ups 3xFailure, Dbell MP 3x10, Pull downs 3x10, seated row 3x10, Treadmill
Wed- Abs, Treadmill
Thurs- Dips, CGP 3x10, triceps cable ext 3x10, treadmill
Fri- Squats 3x10, leg ext 3x10, leg curl, 3x10, treadmill
Sat- Abs, power snatch 4x5, treadmill
Sun- Abs, treadmill
I’m thinking of going to the Shotgun Method I read about here for maybe 6 weeks. I don’t know. I’d like to do more ‘power’ work, but my gym just isn’t set up for that.
Its interesting how we all do squats, bench, deads, power snatches… the big exercises. This must go against the norm. If only we were 25 years old again and doing this stuff.
[quote]ecogenx wrote:
Its interesting how we all do squats, bench, deads, power snatches… the big exercises. This must go against the norm.[/quote]
I’m too stoopid to figure out substitutes…I wuz edukated in de YOUniversity of Nawth Kackilacky Sistem…
[quote]j_willy3 wrote:
ecogenx wrote:
Its interesting how we all do squats, bench, deads, power snatches… the big exercises. This must go against the norm.
I’m too stoopid to figure out substitutes…I wuz edukated in de YOUniversity of Nawth Kackilacky Sistem…[/quote]
You’re smart enough to add the treadmill seven days a week. You have great will power to do that.
I switched gears 2 weeks ago to a Powerlifting program, specifically Stephan Korte’s 3x3.
If you’re not familiar, it’s the big 3 (Bench, Squat, Deadlift) performed Monday-Wednesday-Friday at extremely high volume.
The first 3-4 workouts were brutal…
Now I’m seeing a light at the end of the tunnel as I head into week 3.
6 more weeks to go.
Modified Westside every other day. Probably too much volume but I love lifting heavy stuff.
[quote]ecogenx wrote:
Its interesting how we all do squats, bench, deads, power snatches… the big exercises. This must go against the norm. If only we were 25 years old again and doing this stuff.[/quote]
too true. When I was in my 20’s and in the gym for rugby I know all too well that I did an awful lot of leg extensions and dumbell curls, and ab work, 20/20 hindsight is a wonderful thing.
[quote]j_willy3 wrote:
ecogenx wrote:
Its interesting how we all do squats, bench, deads, power snatches… the big exercises. This must go against the norm.
I’m too stoopid to figure out substitutes…I wuz edukated in de YOUniversity of Nawth Kackilacky Sistem…[/quote]
I’m doing single sets to near failure, one group of exercises on Tuesday, one on Saturday. I’m slowly migrating away from machines to cable and dumb bell weights.
If my rotator cuffs keep improving, I expect to start Judo up again next year.
Not remotely suggesting that this is sensible for anyone else, it’s purely individual to my own case, but current plan underway is:
7 week program, starting with weight allowing 2 sets of 9 reps, and ending with a weight slightly greater than previous PR for 2 sets of 3 reps. Each week weight increases evenly as reps drop by one from 9 to 3.
The 7 weeks are assisted by Vitamin T. I would reduce volume somewhat if un-assisted.
Exercises are per that protocol unless otherwise noted. If an exercise appears multiple times it’s two sets each time.
Tuesday:
Squat warmup, light weight to parallel for 3 reps, light weight rock bottom for 3 reps for 1 or 2 sets, then if seeming necessary a weight 50 lb or so below working weight for 3 reps.
A1) Squat, rock bottom.
A2) Leg press calf
B1) Squat, parallel (same weight)
B2) Leg press calf
C1) Squat, partial (maybe 45?) Heavier.
C2) Leg press calf
D1) Top squat. Still heavier. Progression is 18 to 6 reps not 9 to 3
D2) Leg press calf
E1) Deadlift
E2) You guessed it, leg press calf.
F1) Romanian DL
F2) Leg press calf
Last set of leg press calf strips weight down 90 lb at a time (possibly different for convenience on first stripping) allowing 15 seconds rest before resuming with new weight, until weight is stripped to 180.
Then 20 second stretch, 2 reps, repeated 3 times and ending with final 20 second stretch. Heeee-yowwwwch!!
Med-X Back Extension, one set. Last rep held for as long as possible or up to 20 seconds, final negative done at slow as possible or up to 10 second pace.
25 sets not counting warmups, takes 2 hours to do.
Wednesday:
Three warm up runs of 120 yards (maybe a 5 or 6 minute mile pace?) followed by walking back same distance. Barefoot on nice even springy grass.
Immediately followed by three maximum speed sprints of 120 yards, and walking back.
Immediately followed by three cool-down runs at same pace as warmups.
Walk the 120 yards and back, one or twice. Done.
OR, if muscle strains or other problems make absolute full speed a bad idea,
Ten runs of 120 yards at several mph slower than maximum, and walking back between each, then a couple of such walks to cool down.
Nautilus 40 degree Chest/Shoulder
Close-grip bench press. (I may change along the way to Floor Press instead of this.)
Decline close-grip bench press
“50 degree” press. Sort of a hybrid between an incline bench press and a seated overhead press with slight recline.
Arm Cross
Only 10 sets. Less than an hour.
Thursday:
Hammer Strength Iso Row, unilaterally
Wide grip pullup
Chin
Bent row, bent over about 70 degrees. One set.
Bent row at about 45 degrees. One set (maybe should be two.) Heavier.
Bent row at about 20 degrees. One set. Heavier.
DB “Scapular raise.” Sort of like a front raise but with arms angled in about 30 degrees each, start position has DB’s at hip width and end position has arms in a “victory pose” and moderately wide.
Scapular retraction with T-bar row.
T-Bar row
Pulldown on a Body Masters plate machine
Face pulldown (supine on bench)
V-Bar seated row
Motorcycle row
Wide grip lat pulldown
Strive Extreme Row
Scapular depressions using Strive Pulldown plate machine
DB “Scarecrows”
Note, the last rep of the second set of some exercises is intensified by holding the contracted position for as long as possible or up to 20 seconds, and/or doing the negative as slow as possible or up to 10 seconds.
There is no exact rule as to when it’s chosen to do this, but it is only when it’s expected that it’s possible to do with significant duration or durations, and tends to be in the latter half of the workout not the first half.
31 sets, takes 2 hours to do.
Followed by deep tissue massage, severely needed.
Friday:
Sprints. Friday is usually the several-mph-short-of-full-speed protocol.
Saturday:
A new program suggested by the Hepburn article and Twiceborn’s posts on it.
In the Hepburn program one is supposed to keep the weight the same and add a single each time, and then when reaching the 10 singles, add weight and go back to 4.
However, as I am new to the program I am assuming I can get away with holding at 7 reps (which is where I started at) and adding a little weight each time. As soon as the number of singles drops from doing that, then I will hold the weight and bring the number of singles up to the 10.
Calf raise in a standing machine, also Hepburn style.
Strive Leg Extension, following the Warman progression method. First set is intensified “Strive Style” where after as many reps possible are completed with the weight in the starting position, the weight is moved to a position giving a differing resistance curve during a 15 second rest, and then as many reps as possible are done again.
Then lastly during a second 15 second rest the weight is moved to a third position and as many reps as possible are done again.
Second set is done with weight in what seems to me the most balanced position, and is intensified DC-style.
Don’t know how I would count this set-wise, as some are easier than typical l and some harder. Maybe as about 16, arbitrarily.
Sunday:
Sprints. Then,
Corner Press (an overhead press done sort of T-bar style)
Seated overhead press, chair with slight recline
Unilateral DB Overhead Press (holding rack with opposite hand)
45 degree stiff-arm pulldown with lat machine
“Serratus bench” (keeping arms straight, just extending the shoulders up and dropping back.)
Ab strap lat pulldown. Final rep intensified.
Voyer Shrug. More reps than Warman progression, but still going light to heavy
Body Masters plate-loaded shrug
Hise Shrug. More reps than Warman progression, but still going light to heavy
DB rear delt fly immediately followed by lateral raise immediately followed by front raise immediately followed by overhead press. Same weight throughout. One set. More reps not exactly tracking the 9 to 3 Warman progression, but still going from lighter to heavier over the 7 weeks.
Body Masters lateral raise. Heavy partials. One set.
Body Masters lateral raise. Full range, one set.
Rear delt fly. More reps than, etc, etc. One set. Final rep intensified if possible.
DB Pullover. More reps than Warman progression, still going light to heavy.
26 sets. Takes 2 hours.
(Total for week, about 109 sets. I would cut this back to 48-72 under natural conditions but this is fine for assisted.)
Monday:
Rest.
Following the 7 weeks of working up in weight from 9 reps to 3, I plan to do 4 to 8 weeks of a principally-Hepburn type program. These weeks will be unjuiced.
Or if the Hepburn program works really well, I might try 4 weeks unjuiced, then 2 “on” / 2 “off” for 8 weeks total before starting the entire program over again (resuming the Warman-style program but a little heavier in everything.)
I am not decided on the specifics yet but it may be something like, with all exercises done as per the description above for the unilateral leg press:
Monday:
Thursday:
Maybe lead off with Louie Simmons-style speed squats, 8 sets of 3 or 12 sets of 2, with 50% 1RM. I don’t know if it may be overkill to add this. My guess right now is not but it will take trying to find out.
The planned routine other than that possibility is
I’ll probably lay off the sprints during this period, or do them only in some weeks if the Hepburn program goes past 4 weeks. The mentioned possible isolation assistance work, if done, would be low volume during this phase.
Strange, I’ve gotten about five alerts from T-Nation telling me that this thread has been updated, but no change.
I guess the system reads really long posts and figures they count for more than once?
I didn’t know that my being an obsessive-compulsive editor resulted in people getting alerts. Sorry about that!!
Bill, you more after size or strength or a combo. You have quite an impressive routine. E, I hope that shoulder keeps improving so you can get back to judo.
Ecogenx, both. That is one of the things I like about the Warman method (I certainly don’t know if he invented it, but I learned of it from his articles and so give him the credit.) It is effective for strength improvement and the fact that it cycles through the rep ranges over time probably gives it some advantages for size over some other powerlifting-type routines.
Some would say that for size even higher rep ranges should be included but for most exercises, that does not work for me as I have to go utterly ridiculously light to get to say 16 reps or whatever, and this does nothing for me. The 9 to 3 range suits me ideally I think for most things. It works out to 60% to 90% 1RM personally in most cases.
I very much like the idea of the Hepburn approach as explained by Twiceborn (not, however, as appearing in the article) on account of, for exercises such as the squat and deadlift spending substantial time staying with doing so many singles each workout – yet in a way that does not result in burnout – and having a very high proportion of the total workload devoted to the most major of the compound exercises will hopefully push those up significantly.
Thanks for the explination Bill. Looks like a tough workout. Get someone in shape real fast I bet.
Actually I wouldn’t recommend that volume for someone not already adapted to training (though I don’t think that’s what you meant), or someone not using androgens. Myself I ordinarily don’t use more than about 72 sets per week when “off” and often not that.
I have done this amount when “off” but it’s tough and is past optimal for me in that condition, I’m pretty sure. It’s acceptable for say a week or two though.
planing your workouts…? Now that sounds interesting, I learn something here everyday.