my new workout program

Discussion in 'Strength & Conditioning Discussion' started by slayer36, Nov 12, 2005.

  1. slayer36

    slayer36 Blue Belt

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    day 1-pull
    1.repetition pull-
    pullups for reps
    2. db rows 3x 6-10
    3. random back excercise (chinups, rows, whatever im in the mood for)
    4. rear delt raises-3 x 10-12
    5. hammer curls 3x 6-10, wrist roller
    ab work

    day 3
    1. squats or deads- 5x5
    2. random leg excercise- (lunges, etc.) 6-10
    3. lower back work (hyperextensions, sldl)
    4. shrugs 3x 6-10
    6. grip work

    day 5-
    1. max effort push- barbell bench, work up to 5 rep max
    2. incline db press 3x6-10
    3. oh db press 3x6-10
    4. tricep bench or db bench- 3x6-12
    5. weighted dips - 3x 6-12
    rotator cuff,
    abs

    day 6- random day
    cardio, grip, whatever needs some work

    day 8-repeat


    every 2 weeks, the repetition days and max effort days rotate.
    so on week 3, day 1 is a max effort pull, so i will work up to a 5 rep max in the pullup.
    day 5 in week 3 will be a repetition push excercise, for a 15 rep max. this 2 week rotation continues until a rest week.
    repetition days will periodically by used as dynamice days, so there will be a dynamic pullup day/bench day every know and then.

    my goals are size/strength.

    *yes, i did get the idea from defranco's program.
     
  2. slayer36

    slayer36 Blue Belt

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    haha what?
    there are "ors" because those excercises vary, if i just put one excercises there it wouldnt be true.
    right now my BW is 195.

    My 5 rep max in the bench is 225, this while go up because i have not been doing it lately, i have been concentrating on my db bench, and my 5 rep max in that is w/ the 105 dbls.
    my squat and deadlift max i am not sure of. i have not done them in awhile due to a back injury and am just starting to get back into the swings of things with them. before my back injury i could squat 400 and do 225 x20, so that is where I am comming from.
     
  3. slayer36

    slayer36 Blue Belt

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    its not retarted, i am comming off of a back injury and dont want to push it. i also have a job where i am bending over all day so i dont want to kill my lower back.

    i have them on a different day because weighted pullups are a lot more important to me right now then deads. my personal big three is squats, bench, and weighted pullups.
     
  4. cnra

    cnra White Belt

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    lol.
     
  5. slayer36

    slayer36 Blue Belt

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    i am glad to see that you have a mature, sophisticated sense of humor, and have probably never workded a manual labor job in your life...
     
  6. Wild Dan Hibiki

    Wild Dan Hibiki Black Belt

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    this job wouldn't happen to involve picking up soap would it?
     
  7. rEmY

    rEmY Needs to eat more

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    whats "tricep bench"?

    day 5 seems like a lot of pressing.
     
  8. slayer36

    slayer36 Blue Belt

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    tricep bench= close grip bench
     
  9. slayer36

    slayer36 Blue Belt

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    yet another example of why the strength and power discussion has become a cess pool
     
  10. rEmY

    rEmY Needs to eat more

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    aight. like i said, seems like a whole lot of pressing. also, id be concerned with my upper back getting too fried for deadlifting. also, some extra posterior chain work on day 3 couldnt hurt (good mornings, sldl, romanian deadlifts, etc)
     
  11. slayer36

    slayer36 Blue Belt

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    on day 3 i usually do sldl or back extensions or both

    (excercises # 3)
     
  12. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    are you splitting your leg day based on quad dominant and hip dominant movements? I like the routine but I'd suggest that instead of doing hypers, do reverse hypers or glute ham raises.
     
  13. slayer36

    slayer36 Blue Belt

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    i am not really to concerned with my legs/core. they are both very strong and serve their purpose. my main concern is tweaking the 2 upper body days.

    remy- it may seem like a lot of pressing, but it has worked good and is the same amount of excercises in both urbans/carnals recommended pressing days.
     
  14. wenispinkle

    wenispinkle Skankin' It Easy...

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  15. Madmick

    Madmick Cerebrage Staff Member Senior Moderator

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    If you're a crossfit whore; there are other training theories that are viable.
     
  16. Mark Limbaga

    Mark Limbaga Amateur Fighter

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    I would divide upperbody days based on planes rather than movements. Just my 2 cents.


     

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