Duncons Workouts
- Thread starter Duncon76
- Start date
noon
Clubs
1 arm Back Circle/Shield Cast/Lunge 15pds x 5/5/5 reps x 2 sets
15pds x 10/10/10 reps x 1 set
1 arm Swipe 25pds x 5,4,3,2,1 reps
Bending x 6 inch gavlinized nail and 1 easy Timber Tie
4pm
Standing Barebell Push Presses x singles x 100 sets x 35 minutes x 115pds
Clubs
1 arm Back Circle/Shield Cast/Lunge 15pds x 5/5/5 reps x 2 sets
15pds x 10/10/10 reps x 1 set
1 arm Swipe 25pds x 5,4,3,2,1 reps
Bending x 6 inch gavlinized nail and 1 easy Timber Tie
4pm
Standing Barebell Push Presses x singles x 100 sets x 35 minutes x 115pds
10-12
Behind Back Deadlifts x singles ( 1 towell wrapped around bar )
135-185-235-285-325-355pds
Chin ups BW+10pds x 4 reps
2 arm DB Complex
Clean High Pull
Snatch
squat/push press
Bent Row
SLD
45pds x 5 reps NPR
50pds x 3 reps NPR
BB Complex
Clean High Pull
Clean
Front squat
Push Press
Back Squat
Behind Neck Push Press
Bent row
SLD
115pds x singles on each exercise, totalx 8 reps
Shoulders were burned out today, since I was still tired from doing 100 sets of PP's on Monday..
Behind Back Deadlifts x singles ( 1 towell wrapped around bar )
135-185-235-285-325-355pds
Chin ups BW+10pds x 4 reps
2 arm DB Complex
Clean High Pull
Snatch
squat/push press
Bent Row
SLD
45pds x 5 reps NPR
50pds x 3 reps NPR
BB Complex
Clean High Pull
Clean
Front squat
Push Press
Back Squat
Behind Neck Push Press
Bent row
SLD
115pds x singles on each exercise, totalx 8 reps
Shoulders were burned out today, since I was still tired from doing 100 sets of PP's on Monday..
10-13
3pm
Sumo Deadlifts x singles x ( 2 towells wrapped around bar ) 135/185/235/255/235pds
4 Finger Deadlifts x singles ( 2 fingers from each Hand, using Eagle Loops)
Little/Ring x 135/185/225/245/255pds
Middle/Index x 135/185/225/245/275pds
3pm
Sumo Deadlifts x singles x ( 2 towells wrapped around bar ) 135/185/235/255/235pds
4 Finger Deadlifts x singles ( 2 fingers from each Hand, using Eagle Loops)
Little/Ring x 135/185/225/245/255pds
Middle/Index x 135/185/225/245/275pds
10-16
1pm
BB Complexes
Snatch
Behind neck Push Press
Squat
Good mornings
Jump Squats
105pds x 5 reps per exercise
Clean Pull
Clean
Front squat
Push Press
Bent rows
SLD
95pds x 5 reps per exercise
Clean and Press
Clean Pull / SLD
Bent row
SLD
Shrugs
95pds x 5 reps per exercise
Drop Snatch
Back Squat/Push Press
Lunges
Jump Squats
Good mornings
95pds x 5 reps per exercise
Snatch pulls
Push Presses
Front squats
Bent rows
Deadlift
95pds x 5 per exercise
1pm
BB Complexes
Snatch
Behind neck Push Press
Squat
Good mornings
Jump Squats
105pds x 5 reps per exercise
Clean Pull
Clean
Front squat
Push Press
Bent rows
SLD
95pds x 5 reps per exercise
Clean and Press
Clean Pull / SLD
Bent row
SLD
Shrugs
95pds x 5 reps per exercise
Drop Snatch
Back Squat/Push Press
Lunges
Jump Squats
Good mornings
95pds x 5 reps per exercise
Snatch pulls
Push Presses
Front squats
Bent rows
Deadlift
95pds x 5 per exercise
Poseidon
Black Belt
- Joined
- Aug 3, 2004
- Messages
- 5,420
- Reaction score
- 0
Some interesting stuff there, but maybe a little too much going on?
Just watch for over training mate, that's some pretty action packed stuff there. Your routine seems to read like heavy/light days. Am I right in correct this? You seem to be paying attention to the big basic exercises which is good but don't lose sight from them and build them up before alot of the other stuff. I personally would dump, behind the neck OHP, behind back DL's, and probably a couple more, but I'm too tired to scroll back LOL. How can your above entry read 95lbsx5reps for every exercise??? I'm either reading it wrong or I'm completely lost. Cheers mate.
Just watch for over training mate, that's some pretty action packed stuff there. Your routine seems to read like heavy/light days. Am I right in correct this? You seem to be paying attention to the big basic exercises which is good but don't lose sight from them and build them up before alot of the other stuff. I personally would dump, behind the neck OHP, behind back DL's, and probably a couple more, but I'm too tired to scroll back LOL. How can your above entry read 95lbsx5reps for every exercise??? I'm either reading it wrong or I'm completely lost. Cheers mate.
Diligent
Blue Belt
- Joined
- Sep 15, 2005
- Messages
- 705
- Reaction score
- 0
Hey, what's up? I was wondering if you could tell me if this is a "clean and jerk" that this guy from realprowrestling is doing here in one of his workouts that they show (kinda in the beginning)...(click on the part that says 'video' for Dougy Schwab):
http://www.realprowrestling.com/categories/8B028AD3-A757-0BEA-1CF44254850B93C3/schwab.html
It looks like it is really good for explosiveness and I was wanting to add it to my complexes...
http://www.realprowrestling.com/categories/8B028AD3-A757-0BEA-1CF44254850B93C3/schwab.html
It looks like it is really good for explosiveness and I was wanting to add it to my complexes...
10-28 Grip
Finger Pullups x Eagle Loops
Little/Ring x Singles x BW/BW+5/BW+10
Middle/Index x singles x BW/BW+10/BW+15
8 Finger Chinup x BWx3/BW+10/BW+15xsingles
Towell Hanging Pullups x BWx 4, ( BW+10xsingle) BWx3,2,1 reps
Chinups ( Towells wrapped around bar, small towells)
(1 towell)x single x BW/BW+10
(2 towell)x single x BW/BW+10
(3 towell)x single x BW/BW+10
Dumbell Wrist Curls 40x5 45x4 50x3
Behind Back Wrist Curls x 95pds x singles x 50 sets
Finger Pullups x Eagle Loops
Little/Ring x Singles x BW/BW+5/BW+10
Middle/Index x singles x BW/BW+10/BW+15
8 Finger Chinup x BWx3/BW+10/BW+15xsingles
Towell Hanging Pullups x BWx 4, ( BW+10xsingle) BWx3,2,1 reps
Chinups ( Towells wrapped around bar, small towells)
(1 towell)x single x BW/BW+10
(2 towell)x single x BW/BW+10
(3 towell)x single x BW/BW+10
Dumbell Wrist Curls 40x5 45x4 50x3
Behind Back Wrist Curls x 95pds x singles x 50 sets
Diligent
Blue Belt
- Joined
- Sep 15, 2005
- Messages
- 705
- Reaction score
- 0
Duncon76 said:
Nice lift on the push press, man. Feels good to rip that weight up there, eh? Actually, when I hit my little pr on the Rolling Thunder...I wasn't that pumped. I was happy about it, but the feeling I got was more like a "Well, it's about time, ya weakling!" feeling.haha
How big are yee?
10-31
5pm
2 arm DB Complex
High Pull
Snatch
Squat/PP
BR
SLD
30x5
BB
Snatch Pulls
Hang Snatch
Behind back squat/PP
Good Mornings
5x45/65/75/95pds. form on snatch, last rep sux
Barebell Push Presses
Zercher squats
Behind Back Deadlifts
SLD
115pds x 5 on PP/ZS 225pds on Deadlifts x 5 reps, 1 rep on SLD. Not much Energy today..
Barebell Push Presses
Zercher Squats
Regular Deadlifts
135pdsx5 on PP/ZS
225pds x 5 on Deads
Not much energy today.
10 30pm Complex BB
Clean Pull
Clean
Front squat
Push Press
Bent row
SLD
95pds x 6 reps each exercise..NPR
Hang Snatch Pull
Hang Snatch
Behind Back Squat/Push Press
Good Mornings
65pds x10 reps each exercise NPR
11pm
Chinups x BWx 4,3,2,3 reps
Hindu Squats x 50,25,40,20,30 reps
IM T Strap Holds x 3 sec x 15pds x 4 sets
Rocking Back Bridges x 10 reps x 2 sets
5pm
2 arm DB Complex
High Pull
Snatch
Squat/PP
BR
SLD
30x5
BB
Snatch Pulls
Hang Snatch
Behind back squat/PP
Good Mornings
5x45/65/75/95pds. form on snatch, last rep sux
Barebell Push Presses
Zercher squats
Behind Back Deadlifts
SLD
115pds x 5 on PP/ZS 225pds on Deadlifts x 5 reps, 1 rep on SLD. Not much Energy today..
Barebell Push Presses
Zercher Squats
Regular Deadlifts
135pdsx5 on PP/ZS
225pds x 5 on Deads
Not much energy today.
10 30pm Complex BB
Clean Pull
Clean
Front squat
Push Press
Bent row
SLD
95pds x 6 reps each exercise..NPR
Hang Snatch Pull
Hang Snatch
Behind Back Squat/Push Press
Good Mornings
65pds x10 reps each exercise NPR
11pm
Chinups x BWx 4,3,2,3 reps
Hindu Squats x 50,25,40,20,30 reps
IM T Strap Holds x 3 sec x 15pds x 4 sets
Rocking Back Bridges x 10 reps x 2 sets
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