I’ll toss my hat in the ring.
Mon
Front squats 3x10
SLDL 3x8
Incline bench (30 degree/BB) 10/8/6/4
High Row (hammer strength) 3x8
Dips 3x10
Face Pulls 3x10
Wed
Back Squats (based on 1rm)
1x20 40%
1x8 60%
1x8 70%
1x6 80%
1x6 85%
1x20 60%
Seated Rows 10/8/6/4
Flat bench (BB)3x10
Curls (straight bar) 4x8
Pull throughs 3x10
Fri
OH BB press 5x5
deadlift 5x3
Pullups (weighted) 4x5
1 arm db rows 3x10
Tate press 3x8
Pencilneck, is this a M W F workout or 2 days a week?
Hawk, hows that set of 20 reps on the squat? Just that set alone could be an entire workout.
[quote]ecogenx wrote:
Pencilneck, is this a M W F workout or 2 days a week?
[/quote]
I work out 3x per week and alternate the two workouts.
[quote]ecogenx wrote:
Pencilneck, is this a M W F workout or 2 days a week?
Hawk, hows that set of 20 reps on the squat? Just that set alone could be an entire workout.[/quote]
1st set isn’t bad, the last one is brutal once I hit 10-12.
What’s happened to Colin?
Great thread.
Day one
10x5 dead lifts super set with 5x5 incline bench on first 5 sets- super set with 5xmax on pull ups on last 5 sets.
Day two intervals(THE BEST 55 CAN DO!).
Day three
10x5 sumo squat super set with 5x5 one arm shoulder press -super set with pull ups 5xmax on last set.
Day four intervals.
Day 5 hack squat 10x5 tri set with 5x5 one arm dumbbell press and 5x5 one arm row. Super set last 5 squats with dips 5xmax.
Day 6 intervals.
Repeat. When on vacation floor exercises.
Some times on last sets I will rest pause and push reps to 7 or 8.
M-W-F
Dogcrapp routine, alternating betwen six days of lifts. mostly upper/lower.
Static holds and DC stretches…
I’v just started the Hungarian oak leg blast routine about a week ago. I am up to 3 min squats slow eccentric and fast concentric squeeze at the top for a second. Started getting a little fuzzy headed at 3 min should be interesting to see if I can hit the 8 min target. It is a killer training session.
My current training routine is as follows
day 1 DL 5x5 or 5x8
chins 3x8-12 hold at top
decline d-bell rows 4x6-8
standing calf raises 4x 15-30 heavy as possible with good form
day 2 hungarian oak leg blast routine
day 3 bench press 5x5 or 4x6-8
Incline bench 3x6-8
skull crushers 3x6-8
seated calf raises 4x15-30 (same as day one)
day 4 off
day 5 Hungarian oak leg blast
day 6 d-bell incline press 4x8-12
Pullups 4x8-20 (negitives on alternating weeks)
decline d-bell press 3x8-12
one arm d-bell rows 3x8-12
lying d-bell ext 3x8-12
cross body d-bell culrs 3x8-12
standing calf raises 4x12-15
I have noticed a positive change in my legs and calves (they need the most work even though they have never been neglected) strenght in all my lifts have been increasing steadly. I usually go heavy early in the week and lighter later. So far it is working only been on this for a couple of weeks. Making sure I am getting enough protein and cals had to bump it up a bit for this one.
This is for SteelyD. Read your most recent thread and remembered this old thread.
Currently enjoying a Sheiko routine. Life usually limits me to 3x/week, but sometimes I can get a fourth.
I used to do a non-linear, block, periodized program that I made myself. It was a classic 4 day/week split, push/pull. Three 4 week phases each separated by a deloading week.