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Monday 7/9

Morning

Grip/Forearm work

Coc Trainer 3x5

Hammer Curls 3x5x35lbs

Warm-up

Knuckle Push-ups 3x10

Pull-ups assisted 3x10

Sit-ups 4x20=80

Session 1

11" Deep Squat 3x5x216lbs

DB Power Clean 3x5x80lbs

DB Power Snatch 3x5x55lbs

DB Push Press 1x5x60lbs, 2x5x55lbs

 

Evening

2x2-minutes Low RHK

3x1-minutes powerboxing

3x1-minutes knee strikes

3x1-minutes elbow strikes

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Wednesday 7/11

Afternoon

Deadlift 3x5x246lbs

DB Row 3x5x70lbs

Power Arched Good Morning 3x6x176lbs

 

Evening

Knuckle Push-ups 3x10

Close Grip Chin-ups 3x10

 

Food Log

Meal 1

1 1/2 c. lentils & split green peas

1 tbsp. olive oil

 

Meal 2

Pre-workout

2 bananas

2 tbsp wheat germ

1/4 c. peanuts

8 oz. soymilk

 

Meal 3 post-mini evening workout

1/2 c. lentils & split green peas

2/3 c. brown rice

 

Meal 4

1 c. lentils & split green peas

 

Meal 5

1/2 c. lentils & split green peas

2/3 c. brown rice

 

Snack pre-mini evening workout

Snack

2 bananas

1/4 c. peanuts

 

Meal 6 Post-mini evening workout

Shake

1 banana

16 oz. soy milk

2 blocks of tofu

 

Evening Snack

2 c. collard greens cooked w/ canola oil

 

I don't have a variety of fruit, veggies, and nuts in my diet because I'm on a budget. I need to buy a grinder for seeds.

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Saturday 7/14

Coc Trainer 3x5

Hammer Curl 3x5x30lbs

Knuckle Push-ups 1x15, 1x11

Pull-ups assisted 1x15, 1x10

 

DB Shoulder Press 3x5x50lbs

DB Power Clean 3x5x80lbs

DB Power Snatch 3x5x55lbs

 

 

Next Weeks Routine

Monday

Deep Squat

Good Morning

Weighted Decline Sit-ups

DB Side Bends

 

Tuesday

Coc Trainer

Hammer Curl

Knuckle Push-ups

Pull-ups assisted

 

DB Push Press

DB Power Clean

DB Power Snatch

 

Thursday

Deadlift

Speed Deep Squats

Weighted Decline Sit-ups

DB Side Bends

 

Saturday

Coc Trainer

Hammer Curl

Knuckle Push-ups

Pull-ups assisted

 

DB Shoulder Press

DB Power Clean

DB Power Snatch

 

This routine is subject to change when I pick up this book http://wlinfo.com/contents.htm from my parents house.

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  • 2 weeks later...

Awesome stuff. Man, I really need to get into those power movements and exercises. I've taken a break from training but I'm going to incorporate a lot of lifts that you do soon. You, Jonathan and SydneyVegan have some foundational exercises that I know I can benefit from.

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Sunday 8/6

Morning

Coc Trainer 3x5

Hammer Curl 3x5x30lbs (2 count on both contractions)

Strict DB Press 3x5x45lbs (2 count on both contractions)

DB Power Clean 3x5x70lbs weak today

11" Deep Squat 1x20x186lbs

 

Evening

Pull-ups assisted 1x10, 1x8 pause at the bottom each rep.

Knuckle Push-ups 1x12, 1x10

30" Box Jumps 10x10 (1 minute rest b/t sets)

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Saturday 8/11

Late morning

DB Power Clean 3x5x75lbs

DB Power Snatch 3x5x55lbs

DB Row 3x5x75lbs

 

Evening

DB Close Grip Bench 3x5x55lbs

DB Push Press 3x5x55lbs

 

Sunday 8/12

11" Deep Squat 3x5x220lbs

DL 3x5x220lbs

Decline Sit-ups 2x10x50lbs

DB Side Bends 2x12x75lbs

 

These are some great lifts bro! I'm really liking the DB power cleans and snatches, really impressive!

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Tuesday 8/14

Afternoon

DB Power Clean 1x5x75lbs, 1x5x80lbs, 1x5x85lbs

DB Row 3x5x85lbs

Pull-ups assisted 1x12

Chin-ups assisted 1x12

 

Evening

DB Incline Close Grip Bench 3x5x50lbs

DB Strict Shoulder Press 3x5x50lbs (2 count on positives and negatives)

Knuckle Push-ups 2x10

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Wow, that's cool.....2 workouts per day. I do that when I'm getting ready for contest but not during the rest of the year.

 

How often do you train twice per day? Nice work on the pull-ups and chin-ups by the way. I can't seem to do more than 10 at a time these days.

 

Train Hard Eat Plenty

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Wow, that's cool.....2 workouts per day. I do that when I'm getting ready for contest but not during the rest of the year.

 

How often do you train twice per day? Nice work on the pull-ups and chin-ups by the way. I can't seem to do more than 10 at a time these days.

 

Train Hard Eat Plenty

I will be training twice per day 4 times a week until the fall semester starts the first week in September. Then I'll probably return to 1 session 3 days per week. I'll do a 3x5 of 3 compound exercises per session similar to Bill Starr's intermediate 5x5 minus the warm-up sets. I haven't found warm-up sets useful for me.
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Nice at the 3x5! Be sure to log how that goes. I think 5x5 is a really interesting program, and though I haven't tried it on myself, I'm curious to know how it works for others! Be careful with the no warmup sets thing . I personally find warmups to be invaluable, but if not doing them works for you it's all good.

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I've never done Jump Squats or Belt Squats before. I didn't use that much weight with belt squats although I could off. I was concerned my belt might break.

 

Thursday 8/16

Late Morning

11" Box Jump Squats 3x5x150lbs

Power Shrugs 3x5x200lbs

 

Evening experimentation

Belt Squats 3x5x100lbs

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I have to change to a 3 day routine instead of 4 because of my busy schedule this week.

 

Sunday 8/19

Coc Trainer 2x8, 1x5

11" Deep Squat 3x5x226lbs

DB Incline Close Grip Bench 3x5x50lbs

DB Row 3x5x85lbs

Weighted Pull-ups assisted 1x5x30lbs, 1x5x40lbs, 1x5x50lbs

Rhythmic Plyometric Push-Ups 2x10, 1x6

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