'Everyones' Workouts

You know, it’s a funny thing. Training is the ONLY thing I am organized for.

In any other instance, I refuse to write things down in any organized way. Things to do are never written down – I most certainly have no “Daily Planner” and would utterly refuse to do such a thing – appointments at best may be written on a random scrap of paper, telephone numbers are written on random scraps of paper, etc.

Records needed for tax deductions are randomly about the house. Scientific papers are randomly about, etc.

Even aside from writing and organization, significant planning ahead is not of interest.

It is only out of necessity that scientific work will involve something like writing myself an e-mail with a list of references that need to be researched or the exact values for some work in progress or that sort of thing.

(Works better than the random scrap of paper.) If practical necessity did not utterly compel, as it does in this sort of case, I would much prefer writing nothing or at most using the random scrap of paper.

But training, I in fact enjoy planning ahead and being accurate and detailed.

zild, not everyone needs a structured workout. It just works for me. It keeps me from missing workouts and helps me try to do more then the last workout. Hitting the gym with a general idea of what you’re going to do is perfect for a lot of people. You work like a dog in the gym.

I have been doing a 4 day split push/ pull routine:
Monday: Deadlift 5x5
Glute/Ham raises 4x8-10
Weighted pullups 4x5-8
Bent over D-bell rows 4x5
Bicep curls using thibs mechanical drop set#4
Smith machine calf raises 4x15-30
Tuesday: Front squats 5x5
Sissy squats 3x4-6
Flat bench 5x5
Decline bench 4x5
Standing shoulder press 3x5
Close grip bench 4x4-6
Wed Seated Calf raises 4x15-30

Thurs Sumo DL 5x8
Single leg HS curl 4x6-8
body weight chins 4x as many as I can get (typically ranges from 25 down to 8)
One arm d-bell rows 4x8
mechanical drop set for bicep #1
Fri Lunges 5x8
Incline D-bell press 5x8
Dips 4x8-10
Side laterals 4x8
Lying tricep d-bell ext 4x8
Standing calf raises 3 sets with 10 sec hold at top for 2 min ea set (killer)
and a lot of stretching after training. It has been working well so far

Iguana, doing deads twice a week must be tough. I like the push-pull routines. Drop sets for bis burn like hell.

iguana38 that is a lot of lifts, a lot of power. Hope it goes well for you.

planing your workouts…? Now that sounds interesting, I learn something here everyday.

Some of us need that, some don’t.

You can see on my log, I’ve worked from a plan and try to tweak it every six months or so. It has kept me going a long time. My legs are close to where I want them, now I just need my upper body to catch up. As my shoulders finally heal up, that is coming.

But without plans and records, I just drift. Some do, some don’t.

[quote]ecogenx wrote:
Iguana, doing deads twice a week must be tough. I like the push-pull routines. Drop sets for bis burn like hell.[/quote]

It’s pretty tough thats why I do a differnt style of DL and change the reps I have found that I can’t go heavy on DL’s twice a week. Those bi drop sets are killers!

[quote]Elaikases wrote:
iguana38 that is a lot of lifts, a lot of power. Hope it goes well for you.

planing your workouts…? Now that sounds interesting, I learn something here everyday.

Some of us need that, some don’t.

You can see on my log, I’ve worked from a plan and try to tweak it every six months or so. It has kept me going a long time. My legs are close to where I want them, now I just need my upper body to catch up. As my shoulders finally heal up, that is coming.

But without plans and records, I just drift. Some do, some don’t.
[/quote]

So far I have been adding weight on the big movements each workout (DL,Squats ect.) I doubled my body weight on the DL (380 DL) and am trying to get to 2.5x bw. I don’t think I am doing to bad for a only doing DL since Feb of this year and I am over 40.

That is great on the deadlifts.

Stronglift’s THE TEXAS METHOD!!!

I think I’m going to start doing curls and a triceps exercise on Friday since so many people are saying that you must train arms directly.

Elano, funny I was just reading the texas method on stronglifts today. Looks interesting.
Iguana, welcome to the over 35 club. Great deadlifting. You should start a thread here. A lot of positive people.

[quote]elano wrote:
Stronglift’s THE TEXAS METHOD!!!

I think I’m going to start doing curls and a triceps exercise on Friday since so many people are saying that you must train arms directly.[/quote]

You must train arms directly for what?

I agree 100% your statement Eco/Elaik…I too do well to track and plan. I was poking fun at myself for being so “off the farm” this month. I’m grinding away until a week off in October, planned over-training in a way, so my schedule/plans are not set in stone. My last true plan was a push/pull/leg…with ab work.

Workout book is a must. Weights, reps, rest periods, all locked into place. No better way to drive yourself IMHO.

I’ve been doing this for a while, as long as I keep making gains, I’ll keep with it:

12 week cycle split into 3 four week mini-cycles. The first four weeks, strength lifts are at 5 reps per set, and technique intensive lifts are at three reps per set. In the second and third four weeks, these reduce to 3 and 2 reps and then to 2 and 1 rep.

Volume and intensity vary within each four week mini-cycle as

Week 1: medium volume/light intensity
Week 2: high volume/heavy intensity
Week 3: very light volume/very light intensity
Week 4: medium volume/ very high intensity–basically new rep maxes in each lift

each week has 4 sessions
Monday: snatches, olympic back squats, snatch high pulls, clean grip bench.
Tuesday: cleans, rack jerks, front squats, clean dead lifts, military press
Thursday: snatches, olympic back squats, snatch dead lifts, clean grip bench
Friday: clean and jerk, front squats, clean high pulls, military press.

In addition, on Saturdays, I throw till I drop (only day of the week I can throw). Today I took 32 throws with the shot, 22 with the discus, and 32 with the hammer, then had trouble getting all the implements back to the car. Sometimes I throw weight instead of hammer. I also sometimes do sprints after the throwing session. (if you can call what I do sprinting)

On Sundays, 1-1.5 hours of kung fu.

On Wednesdays I rest.

Nice work Carl. I have zero flexibilty and can’t do snatches. But I am going to work cleans in soon. I think you and hel would have a lot to talk about. He’s a shot putter.
Carl, thank you for posting a primarily O lifting scheme. First one.

Starting a new program on a TBT idea:

Monday:
DL’s 10x3
Horizontal Push - 5x5 - 60 sec rest
Horizontal Pull - 4x10 - 60 sec rest
Leg Press - 5x10 - 60 sec rest
Vertical Pull - 10x3 - 60 sec rest
Vertcal Push - 4x10 - 60 sec rest
Abs - if I feel like it

Tuesday:
Energy Systems

Wednesday:
Front Squats - 10x3
Invert rep sechems above
Romanian DL’s - 5x8
Invert Rep schemes above

Thursday:
Energy Systems

Friday:
Repeat cycle

Saturday:
Energy Systems

Going to try this for 4-6 weeks and see what happens.

That looks tough. Wait until you hit the leg press with 60 sec rest btw sets…vomit city. Good luck, I hope it works for you.

[quote]ecogenx wrote:
Nice work Carl. I have zero flexibilty and can’t do snatches. But I am going to work cleans in soon. I think you and hel would have a lot to talk about. He’s a shot putter.
Carl, thank you for posting a primarily O lifting scheme. First one.[/quote]

You’re welcome. Cleans will put your flexibility to the test also. Good luck with those.

Carl, what age group you throwing in? Some good master’s throwers out west.

I’m in the 50-54 age group. This weekend is my first meet in over two years.

I change things up occasionally and occasionally I incorporate new elements. My basic workout is a combination of the ideas behind Brawn, HST, and the New Rules of Lifting and it’s modified to be applied to PL.

Right now, I have an A/B workout.

Workout A:
1A - Squats
1B - Narrow Grip Lat Pulldowns
2A - Bench
2B - Bulgarians
3 - Swiss Ball Crunches

Workout B:
1A - Squats
1B - Wide Grip Cable Rows
2A - Bench
2B - Lunges
3 - Lower Body Russian Twists

My rep scheme is to start off doing sets of 5 for several weeks. Then a break and sets of 3, then a break and singles. Then back to 3’s, then back to 5’s, etc.

For this go around, I’m going to start doing 2 worksets of every exercise. Normally, I only do 1 workset but I figured I’d try to up the volume a little bit. But if I start feeling overtrained, I’ll go back to 1 workset on the squats and benches.

My loading scheme is to start light and increase weight every workout until I reach failure. And then back down and start over again. This means that most of my reps are sub-max.