Successful Routine I've Been Doing

Bigger Stronger Leaner Over 35 Lifter
1

All-

I’m a 36 father of three boys with a full time job, so I figured I’d post this routine since many of you will be able to identify with my stage in life.

Lately, I’ve had great sucess with using the “300” workout; sprints; and compound full body exercises (I know, nothing new here).

Here’s as sample of what I’ve been doing lately. Keep in mind I’m 6’2’', 210bls, and am usually in good shape.

Day 1: I call this my “Circle Of Death” workout - a super tri-set of pull-ups, dumbell bench, and deadlifts. 10 sets total (for a total of 30 sets), with a minute rest in between. Usually takes me around 40 minutes. Finish with some abs.

Day 2: very light cardio or basketball.

Day 3: “300” workout (timed), I usually complete it around 35 minutes. Finish with some some arms, but at this point your bi’s are usually fried from the pull-ups.

Day 4: Sprints. I purposely do sprints the day after the 300 workout, since the 300 is fairly easy on the legs. I usually aim for 5 50’s, 50 150’s, and 5 400’s.

Day 5: Circle of Death again, instead this time do pull-ups, dumbbell bench, and substitute squats for deadlifts.

Day 6 and 7: Rest.

I like this routine for a couple of reasons:

  • It’s simple and very easy to follow.

  • I’ve gotten way more lean;

  • my cardio is through the roof because of the sprints;

  • each week I average around 24 combined sets of squats and deadlifts;

  • And each week I average around 200 pull-ups.

Like I said, it’s simple and very easy to follow. I’m in and out of the gym fairly quickly. For the sprints, I run up to a local field.

Any thoughts or input is appreciated.

2

It looks like a good program. The “Circle of death” remind me of Crossfit’s Cindy aka “Three Bars of Death” (Cleans, Bench, Deadlift). What sort of reps do you do on that workout? What do you do for a warmup?

Stu

3

You’re right, it is similar to CrossFit. I think I got the idea from an article on this site; a writer once mentioned something along the lines of doing pull-ups/bench/deadlifts as a way to hit the entire body at once.

I usually start with around 10 supine pull-ups; by the 10th set, I’m doing sets of 6. I could do maybe 15 pull-ups on the 1st set if I tried, but then I’d be fried immediately. So I pace myself.

Dumbbell bench: I stick with 100lb dumbells the whole way. Start with 15-18 reps, and by the 10th set I’m down to 6-8 reps.

Deadlifts: I go as high as 350lbs, but usually stick to 275lbs for sets of 8. At 350lbs I’m doing sets of 3 and although effective, my heart rate does not get as high.

Squats: I admit it, I cheat here. There’s a nice squat machine at my gym, called a Free Motion Squat Machine. It’s not the same as free weights, but the squat rack at this gym is very awkward with small hooks to place the barbell; the last thing I feel like dealing with is placing the barbell on that rack when my heart rate is 175.

I do free weight squats when I can at my other gym, but for now this is not a bad way to go at age 36:

http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&productId=10351&storeId=10001

4

Just wanted to update this thread a little bit.

  1. I’m now doing the 300 workout twice a week (Mondays and Fridays), and the “Circle Of Death” only once a week on Wednesdays. Honestly, it was getting too hard doing the Circle of Death twice a week, the 300 is easier on the body.

  2. I got the 300 down to an honest 32 minutes last week. I’m looking to break 25 minutes by the Springtime.

  3. Overall, I still rave about this workout at age 36.

5

ProRaven,
Can you tell me where to find the 300 workout,i think i would like to give this a go. Thanks

6

Sure. I would stick with the routine for the first few times, but feel free to substitute some exercises to avoid stagnation.

For instance, I might start doing lunges with a shoulder press/dumbbell movement, instead of the single dumbbell press mentioned below, just to shake things up.

7

Not really sure what a floor wipe is does anyone

8

[quote]ProRaven wrote:
You’re right, it is similar to CrossFit. I think I got the idea from an article on this site; a writer once mentioned something along the lines of doing pull-ups/bench/deadlifts as a way to hit the entire body at once.

I usually start with around 10 supine pull-ups; by the 10th set, I’m doing sets of 6. I could do maybe 15 pull-ups on the 1st set if I tried, but then I’d be fried immediately. So I pace myself.

Dumbbell bench: I stick with 100lb dumbells the whole way. Start with 15-18 reps, and by the 10th set I’m down to 6-8 reps.

Deadlifts: I go as high as 350lbs, but usually stick to 275lbs for sets of 8. At 350lbs I’m doing sets of 3 and although effective, my heart rate does not get as high.

Squats: I admit it, I cheat here. There’s a nice squat machine at my gym, called a Free Motion Squat Machine. It’s not the same as free weights, but the squat rack at this gym is very awkward with small hooks to place the barbell; the last thing I feel like dealing with is placing the barbell on that rack when my heart rate is 175.

I do free weight squats when I can at my other gym, but for now this is not a bad way to go at age 36:

http://www.freemotionfitness.com/webapp/wcs/stores/servlet/ProductDisplay?catalogId=10002&productId=10351&storeId=10001

[/quote]

I’d like to first admit that I like your notion. I’m a veteran crossfitter and a Sergeant in charge of my unit’s physical training. Coach would slap me if he heard this but, the foundational tenet that crossfit brought to the fitness table is non-routine, functional movement - “for time”. That “for time” thing is really huge.

Gym Jones was a crossfitter until he realized he could make some dough off of that system and boxed it under a new name, that’s why his stuff is “crossfit-ish”.

My constructive criticism to you would be:

-Don’t get into a routine - do this for no more than 4 weeks as you have it laid out.

-I like the use of dumbbells instead of the bar, but why the bench press? It’s mostly hype. When you change things up, try the overhead DB press.

-GET AWAY FROM THAT SQUAT MACHINE!!! and instead of back squatting, learn and train proper overhead squats. You’ll get twice back what you paid.

-Give yourself a set number of reps to hit during each set (set a goal). If you wish to get 10 sets and leave the reps to float, you will do less than you could have. Make the most of each workout, cause at our age, there ain’t many strong ones left.

-Sprints are awesome and underrated.

I like your plan. Good luck.

-Al

9

Below is a link for a good demonstration on how to do a floor wiper.

10

Excellent advice, Ontothenext.

I had a rough 300 today, took me 43 freaking minutes. That’s why the “for time” aspect is so important, otherwise you might never know where you are at.

Regarding changing up the routine: I agree. Today I felt stale, so I think by the end of January I will change this up.

Reps: I always track my progress, but with the Circle Of Death it’s pretty difficult to track 30 sets. I’m really doing the COD to maintain some strength and still get a cardio benefit. When I change up my routine I’ll start tracking sets again.

Talk to you guys soon.

11

Don’t just track your progress - set a goal. For a circle of death you could do say 12 reps of pull ups for each of the 10 sets - stay with the pull ups until you complete 12 in each set. So you’re early sets will be less broken up and you’ll need to jump off the bar later on to finish.

For DB bench you could do a rising rep scheme - like 10, 11, 12 - to 20 reps. While for your DL’s you lower reps - say 10, 9, 8 - to 1. Or vice-versa, whatever. This is one example. Just get whatever reps you set out to do in a given set before moving on.

The programming is endless.

12

ProRaven,
This routine looks interesting. It sounds like something I would like to incorporate into my own training. Currently I am training Mixed Martial Arts, 2hr workouts twice or three times if I have the time. I just started and man are they punishing, and well worth it.

How are your workouts going with this routine lately and what is your post workout nutrition like? What is your sprint day like? I noticed you do 50 150’s? Is this a typo?? Are you performing all three distance sprints in the same workout?

Anyways enough questions, keep up the good work and if you have any suggestions please feel free to offer up any…later

13

Yeah, that’s a typo. 50 150’s? I meant 5.

Yes, I do all three distances in the same workout. The 5 50’s and 5 150’s go pretty quick. The 300’s or 400’s (depending on how I feel) can be pretty challenging.

I do the 300 tonight, unfortunately I missed my lunch time workout. I’ve been feeling good lately. It’s the winter time now, so I’ve taken my sprints inside on a treadmill to stay in basic shape.

14

ProRaven,

Interesting thread. As someone who mixes in crossfit style WOD’s with conventional strength training, and oly lifting - I approve :slight_smile:

One thing though. Why restrict yourself to doing the same “300” workout? I think you’re missing a trick here.

Timed workouts, which force you to go hard, and fast, for anything between 10 to 45 minutes (depending on the style of workout) are really great. For conditioning. For strength endurance. Etc, etc. And busting a gut to beat your last time on that workout is key.

But there are so many variations you can throw in there. Many you can, err, “borrow” from the crossfit site. Others, you can make up yourself (especially when the crossfit “programming” (or lack thereof) doesn’t fit in with the rest of your training.

Example: I don’t want to do 250+ air squats for time as part of my timed WOD, if I have already done cleans and front squats to a new PR that day. So, I make up one of my own (preferably upper body dominant, with pullups, ring dips, rowing or jump rope, etc)

I treat these “timed workouts” as a great time to use new movements, new implements (eg: kettlebells), etc, etc.

So basically - try introducting some variety into that section of your programming. Eventually, you’ll hit upon a nice balance of 10 or so “timed workouts” which you’ll cycle in and out. Great for keeping track of performance improvements.

15

Thanks, ISR. I agree, I’ve been looking for alternative exercies to the traditional 300 workout.

The traditional 300:

pull-ups (25)
Deadlifts 50 with 135 (did a set of 40 on Saturday, then a set of 10!)
Push Ups 50
Vertical 24" Jumps 50
35lb dumbbell clean & press 50
Floor Wipers 50
Pull ups 25

Any alternatives or suggestions are appreciated. Maybe something like this:

Pull ups 25
Overhead Squats 50x90lbs
Lunge Shoulder Presses 50 x 25lb dumbbells?
Push-ups 50
Dumbbell Vertical Jumps 50 (basically grab two dumbbells and do vertical jumps as high as you can)
Wallball 50 x 20lb medicine ball
25 pull-ups

And, who says they only have to be 300? How about a 400? :slight_smile:

16

Just curious, what kind of results are you seeing? Fat loss? Muscle gained?

17

That is awesome ProRaven! Keep it up.

I am just glad to hear that I am not the only over 35 guy who still does sprints. People think I am crazy when I go out to “run”. Do you hit the 400s on a track? I have been doing 100 meter sprints only. Would a 400 or two help? What is your pre and post workout nutrition plan?

18

Wimsey -

I think 400’s are incredibly effective at fat loss and fitness gains. But if you haven’t run a 400 in a while be prepared for a shock -they are very difficult at first.

I would incorporate some 200’s into your routine, then some 300’s, and then eventually throw in some 400’s. It took me around 6 weeks to back up to consistently running 3-5 400’s per session.

I run my sprints on a local soccer/lacrosse field - it’s easier on the shins.

As far as my gains - this is the best I’ve ever looked in January in years.

Seriously, they way I feel today is the way I maybe used to feel in May after a hard winter and spring of training. I’m way more lean, I have no holiday fat to work off.

As far as pre and post workout nutrition - I usually do my weight workouts at work, so I eat a Cliff bar before my workout, then a low fat turkey sub with extra turkey at Subway afterwards. Seems to be working.

Try the 300, and the sprints - I promise in 6 weeks you’ll thank me!

19

[quote]Wimsey wrote:
That is awesome ProRaven! Keep it up.

I am just glad to hear that I am not the only over 35 guy who still does sprints. People think I am crazy when I go out to “run”. [/quote]

Check out the world of Master’s Track and Field if you want to find people over 35 doing sprints. At the college where I throw it looks like an AARP convention in the evenings. The 400m “dash” was invented by a sadist.

20

Geat work ProRaven, I’ve been following your posts and enjoyed reading them. I too have been “fooling around” with 300 type workouts and now have added days with olympic variation lifts. The sprints are the “real key” to effective fat loss and fitness. Several of my clients (who are of the average age of 45) were hesitant at first but enjoy them now when they see the quick results. Rubber plates…400$ nikefree’s…85$ workout… PRICELESS. Thanks for the tips.