Following the Madcow routine 3 times a week, but I then follow that with strength/conditioning challenges.
Doing arm work at home about 4 days per week. Focused on the pump and using iso-holds and partial reps in varying patterns.
The ‘C’ word - My local gym runs Crossfit classes and I go once a week for the endurance night. They reject kipping style pull ups.
The most common movements are burpees, sandbags, kettlebells, olympic lifts and running.
Results: My waist has reduced 2 buckles on my lever belt (takes a screw driver to adjust so it’s certain), while I have got stronger in all lifts and less clothes fit (too tight). I have been cutting calories. The system is working, but I wish my arms would grow. I beleive that will happen when I increase calories.
I doubled the amount of weekly workouts but cut down the exercises so I’m focusing on two, one if it’s farmer’s walks, lifts a session. Even though I stuff my face for breakfast and dinner, my pants are fitting looser and I feel much stronger.
[quote]UtahLama wrote:
Chins in-between all sets on Bench and Press days in 5/3/1.
250+ a week.[/quote]
DAMN! How’s that working? I’d like to give it a go.[/quote]
It has worked great…I went from doing sets of 4-5 in the beginning to sets of 10-12 now. Kind of used Harry Selkow’s chin program from over at EliteFTS, as per Wendlers suggestion.[/quote]
Did you start out w/sets of predetermined number & work your way up? & Where can one find the link to Selkow’s chin program? Thanks, Broski.[/quote]
[quote]UtahLama wrote:
Chins in-between all sets on Bench and Press days in 5/3/1.
250+ a week.[/quote]
DAMN! How’s that working? I’d like to give it a go.[/quote]
It has worked great…I went from doing sets of 4-5 in the beginning to sets of 10-12 now. Kind of used Harry Selkow’s chin program from over at EliteFTS, as per Wendlers suggestion.[/quote]
Did you start out w/sets of predetermined number & work your way up? & Where can one find the link to Selkow’s chin program? Thanks, Broski.[/quote]
Microloading of the wrist and shoulder movements from the two Waterbury Rules articles.
I placed these six movements in various groupings before my primary sessions in the past, and while I had increased stability from training the hip ad/abductors, progression with three of the exercises was either small and temporary or stressed my shoulders and caused a regression or stall in major push/pull movements. This was due to standard 5 lb. weight increments, which also caused the total volume through the three set/rep parameters to be inconsistent.
So I found a use for the quarter and half pound pegs in adjustable ankle weights during the external rotation, trap raise, and wrist extension exercises. I grip the proper number of pegs with the dumbbell and concentrate on the exercise and not worry about whether I can complete each rep.
With a weekly progression of 2% I am able to control total volume from one week to the next (each having a different parameter), and my primary sessions haven’t suffered so far. It has been a couple of months and I am going up 0.75 to 1.5 lbs. per three-week cycle, so progression is slow but it is consistent.
Splitting up my workouts into evening and morning sessions with high frequency bodyweight exercises
Basically, every weekday A.M. I do supersets of dips and pullups while drinking my morning coffee. I’m just trying to maintain constant volume for all AM sessions as of now, about 30 reps each. 3x10 is pretty manageable; if I can get up to 2x15 I might increase the volume. I also might add hanging leg raises and lunges to the AM session but not yet
The AM sessions are pretty short and I like the way this lets me focus on only 2-3 exercises during PM sessions
After doing my working sets of my main lift of the day (low reps, heavy), I’ve been adding a few high rep, lighter back-off sets with a variation of the main lift (e.g. I use front squats after squats, CGBP after bench). This has been working really well for me.
I tried using the OHP with chains, as in the article by Ben Bruno. Worked great at helping bust through a longish-standing OHP plateau, but progress is starting to stall again after a month, so I subbed in push presses instead.
Added in heavy power cleans as a main movement.
I’m trying to focus on Pendlay rows and pull-ups as my main (and only) back exercises, since they work the best for me anyway.
Just moved into a small resort for the time being for the next 5 months in NZ, there is a very minimal gym there but once I get into it I will be pushing for this type of workout.
1.upper body strength
2. Lower body DTP
3. Rest
4.upper body hyper trophy
5. Lower body Extensions and curls - Hurricane workout Derived from Martin Rooney TFW
I’ve been incorporating band flys before doing chest work and band pull aparts before back thickness exercises. High rep band lateral raises are also very nice.