fUnc: Mixin it up!

Archangel · 07-14-2005, 08:36 PM

Lookin good!!! I bet your abs where on fire!!!

shiznit2169 · 07-14-2005, 08:39 PM

Quote:

cardio was good too, got me sweatin real good. I'm going to start timing myself soon, i have no idea what my 40yd time is, but its something i want to work on.

maybe 4.0 flat? ahahah we wish.

fUnc17 · 07-15-2005, 02:06 PM

AA: they still are!
shiz: lolz, yea i wish... im sure it'll be a decent time

fUnc17 · 07-15-2005, 02:16 PM

ME Lower

Squats
365 x 3
385 x 3
405 x 1
425 x 1
455 x 1 PB
465 x 1 PB
475 x 0 (F) - ohhhh sooo close

Chinups (20 total)
bw + 25 x 5
bw + 25 x 3
bw x 4
bw x 4
bw x 4

BB rows (full rom)
225 x 8
245 x 8
275 x 8

Lat pulldowns (WG -- barbell weight)
90 x 10
90 x 10
90 x 10

Preacher curls
65 x 8
65 x 8
65 x 8

Alt DB Curls (dropset, each arm)
40 x 8
30 x 8
20 x 10
10 x 15

Lying Leg curls
45 x 10
45 x 10
45 x 10

BW: 214

Great w/o today, squats didn't bother my back at all, despite the fact it felt heavier than usual (just on my back), yet my legs felt like they were manhandling the weight. 475 was very close to lock out, but i failed and clank slammed the weight on the pins... and it was a pretty long fall so it was loud as hell.

my lat pulldown machine is attached to my squat rack so it doesnt used the square stacked weights, you have to use barbells... and 90lbs in barbells feels like 180 in stacked square weights.

doing bi's for the first time in i dont know how long was awesome, got a huge pump from the dropset.

skipped calves cuz i was late for work.

Archangel · 07-15-2005, 03:20 PM

AWESOME Squats!!! You'll nail it the next time, I have Faith in ya!!! Excellent w/o there my Friend!!!

fUnc17 · 07-16-2005, 01:46 PM

well my trap is bruised i guess from all the weight on my back but it doestn hurt? broken blood vessels i guess

fUnc17 · 04-18-2006, 03:10 PM

Mixing things up a bit more. I am going to start a new program that P created and see how things go. Never the less i am extremely excited to start it up. I get bored very easily when it comes to routines.

day1- lower power/upper strength
squats- 8x2@60%
bench press- 3x3 @ 90%
assistance work
2-3 sets x 8-12 reps
RDL
one arm db row
triceps

day 2- upper power/lower strength
speed bench- 8x2@60%
deadlift- 3x3@90% or 9x1@90%
assistance work
2-3 sets x 8-12 reps
bulgarian squat or leg press
overhead DB press
pulldowns
biceps

day- overal conditioning

circuit A
10 reps per exercise
front squat
incline BB press
lunges
DB bench press
rest 2min and repeat one more time

circuit B
10 reps per exercise
sumo deadlift
chin ups
hyperextensions
cable row
rest 2min and repeat

this day could be a lot of things though. Really, anything that hits the LA system.....maybe one long circuit with 30sec rest between each exercise and 10 reps on each....like
front squat
rest 30sec
incline press
rest 30sec
chin up
rest 30sec
sumo deadlift
rest 30sec
DB bench press
rest 30sec
cable row
rest 30sec
repeat one more time
also at some point in may, i will do kettlebell circuits in place of this or alternate all 4 circuits... we'll see.

fUnc17 · 04-18-2006, 04:45 PM

Upper power/Lower strength

Speed Bench @ 60% - 155/8x2
Deadlift - 365/3, 385/3, 405/3

assistance work
1 Legged leg press - 180/10, 270/10, 320/10
Overhead DB press - 50/3x10
Pullups - bw/20 total
Incline seated db curls - 20/2x12

Lovin' this so far. I feel like I am going to make alot of progress doing things like this. Can't wait for the circuits.

**P-funk** · 04-18-2006, 06:46 PM

Func, on the heavy work, try not to ramp up the weights. Try and use a constant weight. I would recommend something that is a 4-5RM for sets of 3's. Maybe even a little lower for the first two weeks so you leave somewhere to go and then start setting PRs in week 3, back off in week 4 and then ramp back up to more PRs in week 7. that way you train your body to prepare for greater neurological stress.

By ramping up you really decreased the overal volume load. What you were looking at up there (365 x 3) + (385 x 3) + (405 x 3)= 3465lbs total volume.

If you were to have gone iwth 405/3x3 you would have had 3645lbs total volume. See the difference?

fUnc17 · 04-18-2006, 08:22 PM

Oh. I understand. I was gauging what i could get 3 reps of, wasnt sure 405/3x3 was in reach but i guess it is. measuring by total lbs makes alot of sense.

**P-funk** · 04-19-2006, 04:20 AM

Quote:

Originally Posted by fUnc17

Oh. I understand. I was gauging what i could get 3 reps of, wasnt sure 405/3x3 was in reach but i guess it is. measuring by total lbs makes alot of sense.

yea, you just want to use something that is around your 4-5RM. So, if 405 is a max set of 3 you might not want to start there. Remeber, build up to setting PRs in later weeks. Starting at the top leaves you no where to go.

SO, maybe you take 390lbs for 3x3.

that would be 390 x 9= 3510....still more volume then the pyramid set.

IN weeks 3 and 7 go with the pyramid and work up to a max single. That way you get a heavier weight BUT the volume will be decreased since there is only one "work set".....So, it might go,

week1- 390/3x3
week2- 400/3x3
week3- 410/3x3
week4- 405/3x3
week5- 410/3x3
week6- 415/3x3

something to that effect.

Or you could use clusters for your triples to give you back a rest and make sure your technique is spot on. Something like 3x3 but with 10-15sec rest in between each rep. Cluster sets are really good for deadlifts.

fUnc17 · 04-19-2006, 08:55 AM

Makes perfect sense. And I like the idea of clustering. I see what your doing in the week1-7 template. building up strength, then maintaining strength, then building up again. This will definately keep me motivated and in the gym.

thanks alot P

fUnc17 · 04-22-2006, 06:41 PM

Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
front squat - 205/10, 185/10
incline BB press - 205/10, 185/10
lunges - 30/10, 20/10
DB bench press - 60/2x10 (Dumbells are broken, go no further than 60)

Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
sumo deadlift - 135/2x10 (a first for these)
chin ups - bw/2x10
reverse hyperextensions - 50/2x10
cable row - 90/10, 110/10 (not the stacked weight)

Damn. sweating buckets after that. After the first go around with both circuits, it was fun. When it came time for the next go around, it wasn't so fun anymore.. lol. My powerblock is busted so I can't put the weight any higher than 60.

The sumo's put alot of strain on my lower back, which I really did not like. I'll try them again next week after reading up on form, but if I still dislike them I'll probably replace them with partial deads.

**P-funk** · 04-22-2006, 07:36 PM

Quote:

Originally Posted by fUnc17

Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
front squat - 205/10, 185/10
incline BB press - 205/10, 185/10
lunges - 30/10, 20/10
DB bench press - 60/2x10 (Dumbells are broken, go no further than 60)

Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
sumo deadlift - 135/2x10 (a first for these)
chin ups - bw/2x10
reverse hyperextensions - 50/2x10
cable row - 90/10, 110/10 (not the stacked weight)

Damn. sweating buckets after that. After the first go around with both circuits, it was fun. When it came time for the next go around, it wasn't so fun anymore.. lol. My powerblock is busted so I can't put the weight any higher than 60.

The sumo's put alot of strain on my lower back, which I really did not like. I'll try them again next week after reading up on form, but if I still dislike them I'll probably replace them with partial deads.

the sumo's can be swaped out for some other hip dominant exercise.....maybe a step up or a trap bar deadlift (if you have one).

Seanp156 · 04-22-2006, 07:48 PM

Quote:

Originally Posted by fUnc17

The sumo's put alot of strain on my lower back, which I really did not like. I'll try them again next week after reading up on form, but if I still dislike them I'll probably replace them with partial deads.

That's odd... When I did sumo's a couple weeks ago, they stressed my hips a lot, but hardly my lower back at all compared to conventional... I don't know, I like the way sumo's feel for shortening the ROM and using more legs, but they stress my hips too much... I might need to work light with them to get used to them for a while...

fUnc17 · 04-23-2006, 11:28 PM

Quote:

Originally Posted by P-funk

the sumo's can be swaped out for some other hip dominant exercise.....maybe a step up or a trap bar deadlift (if you have one).

Ok. I will replace them with step up's. This circuit will only be temporary until I go home for the summer and do kettlebell circuits.

Thanks.

fUnc17 · 04-23-2006, 11:29 PM

Quote:

Originally Posted by Seanp156

That's odd... When I did sumo's a couple weeks ago, they stressed my hips a lot, but hardly my lower back at all compared to conventional... I don't know, I like the way sumo's feel for shortening the ROM and using more legs, but they stress my hips too much... I might need to work light with them to get used to them for a while...

I'd rather pull off the floor conventionally. It is more natural for me. How is the cut?

fUnc17 · 04-24-2006, 02:14 PM

Lower power/Upper strength

Speed squat @ 60% - 205/8x2
Bench press - 235/3x3

assistance work
SLDL - 185/2x10
1 arm kb row - 70/2x10
Weighted dips - bw +25/3x8

Very nice workout. Speed squats went extremely smoothly. It was all hip action, the weight pretty much popped up. I have no idea what my 1RM squat is so I went with 205 to start, more than likely I will start with 225 next week. 205 was too easy.

Seanp156 · 04-24-2006, 02:16 PM

Quote:

Originally Posted by fUnc17

I'd rather pull off the floor conventionally. It is more natural for me. How is the cut?

Meh, it's alright... Can't wait to be done though, and eat 3000+ cals like I should. I'll probably go down to 175 and if I'm not as lean as I want, I'll just stick around maintenance and hope to recomp.

fUnc17 · 05-06-2006, 06:55 PM

Lower Power/Upper Strength

Speed squat @ 60 % - 225/8x2
Bench Press - 235/3x3

assistance work
SLDL - 185/2x12
DB rows - 90/3x10
Weighted dips - bw+25/3x8
Skullcrushers - 85/2x10

Been out of the gym for a bit due to a death in the family and finals... i am home now for the summer. Kettlebell circuits soon to come

P, if you read this... how should I periodize my BP? I was thinking something like this:

1 - 235/3x3
2 - 245/3x3
3 - 240/3x3
4 - 250/3x3
5 - 245/3x3
6 - 255/3x3

fUnc17 · 05-06-2006, 07:07 PM

Upper Power/Lower Strength

Speed bench @ 60 % - 155/8x2
Deadlifts - 385/3x3

assistance work
1 legged leg press - 320/3x10
Overhead db press - 50/2x12, 40/1x12
Pullups - bw/26 total
Preacher curls - 30/3x10

workout from a few days ago.

Archangel · 05-06-2006, 07:41 PM

Whats up BRother FUnc, lookin solid in here!!!

fUnc17 · 05-08-2006, 02:01 PM

Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
front squat - 205/10, 185/10
incline BB press - 205/10, 185/10
lunges - 40/10, 30/10
DB bench press - 60/2x10 (Dumbells are broken, go no further than 60)

Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat
10 reps per exercise
Step ups - 40/10, 30/10
chin ups - bw/2x10
reverse hyperextensions - 50/2x10
cable row - 120/10, 130/10 (oly plates)

Good workout. I am leaning out fairly nicely (approx 10%bf). Hopefully another 4-5 weeks i'll be done and I can go back to bulking.

**P-funk** · 05-08-2006, 02:06 PM

circuits look good.

fUnc17 · 05-08-2006, 02:31 PM

Thanks AA, hows the comp prep coming?

Thanks P. Question... how should I periodize my BP? I was thinking something like this:

1 - 235/3x3
2 - 245/3x3
3 - 240/3x3
4 - 250/3x3
5 - 245/3x3
6 - 255/3x3

**P-funk** · 05-08-2006, 03:03 PM

Quote:

Originally Posted by fUnc17

Thanks AA, hows the comp prep coming?

Thanks P. Question... how should I periodize my BP? I was thinking something like this:

1 - 235/3x3
2 - 245/3x3

07-14-2005, 08:36 PM	#61
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Lookin good!!! I bet your abs where on fire!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-15-2005, 02:06 PM	#63
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	AA: they still are! shiz: lolz, yea i wish... im sure it'll be a decent time
	Athletic Strength & Movement blog Strength Edge

07-15-2005, 02:16 PM	#64
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	ME Lower Squats 365 x 3 385 x 3 405 x 1 425 x 1 455 x 1 PB 465 x 1 PB 475 x 0 (F) - ohhhh sooo close Chinups (20 total) bw + 25 x 5 bw + 25 x 3 bw x 4 bw x 4 bw x 4 BB rows (full rom) 225 x 8 245 x 8 275 x 8 Lat pulldowns (WG -- barbell weight) 90 x 10 90 x 10 90 x 10 Preacher curls 65 x 8 65 x 8 65 x 8 Alt DB Curls (dropset, each arm) 40 x 8 30 x 8 20 x 10 10 x 15 Lying Leg curls 45 x 10 45 x 10 45 x 10 BW: 214 Great w/o today, squats didn't bother my back at all, despite the fact it felt heavier than usual (just on my back), yet my legs felt like they were manhandling the weight. 475 was very close to lock out, but i failed and clank slammed the weight on the pins... and it was a pretty long fall so it was loud as hell. my lat pulldown machine is attached to my squat rack so it doesnt used the square stacked weights, you have to use barbells... and 90lbs in barbells feels like 180 in stacked square weights. doing bi's for the first time in i dont know how long was awesome, got a huge pump from the dropset. skipped calves cuz i was late for work.
	Athletic Strength & Movement blog Strength Edge

07-15-2005, 03:20 PM	#65
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	AWESOME Squats!!! You'll nail it the next time, I have Faith in ya!!! Excellent w/o there my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-16-2005, 01:46 PM	#66
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	well my trap is bruised i guess from all the weight on my back but it doestn hurt? broken blood vessels i guess
	Athletic Strength & Movement blog Strength Edge

04-18-2006, 03:10 PM	#67
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Mixing things up a bit more. I am going to start a new program that P created and see how things go. Never the less i am extremely excited to start it up. I get bored very easily when it comes to routines. day1- lower power/upper strength squats- 8x2@60% bench press- 3x3 @ 90% assistance work 2-3 sets x 8-12 reps RDL one arm db row triceps day 2- upper power/lower strength speed bench- 8x2@60% deadlift- 3x3@90% or 9x1@90% assistance work 2-3 sets x 8-12 reps bulgarian squat or leg press overhead DB press pulldowns biceps day- overal conditioning circuit A 10 reps per exercise front squat incline BB press lunges DB bench press rest 2min and repeat one more time circuit B 10 reps per exercise sumo deadlift chin ups hyperextensions cable row rest 2min and repeat this day could be a lot of things though. Really, anything that hits the LA system.....maybe one long circuit with 30sec rest between each exercise and 10 reps on each....like front squat rest 30sec incline press rest 30sec chin up rest 30sec sumo deadlift rest 30sec DB bench press rest 30sec cable row rest 30sec repeat one more time also at some point in may, i will do kettlebell circuits in place of this or alternate all 4 circuits... we'll see.
	Athletic Strength & Movement blog Strength Edge

04-18-2006, 04:45 PM	#68
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Upper power/Lower strength Speed Bench @ 60% - 155/8x2 Deadlift - 365/3, 385/3, 405/3 assistance work 1 Legged leg press - 180/10, 270/10, 320/10 Overhead DB press - 50/3x10 Pullups - bw/20 total Incline seated db curls - 20/2x12 Lovin' this so far. I feel like I am going to make alot of progress doing things like this. Can't wait for the circuits.
	Athletic Strength & Movement blog Strength Edge

04-18-2006, 06:46 PM	#69
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	Func, on the heavy work, try not to ramp up the weights. Try and use a constant weight. I would recommend something that is a 4-5RM for sets of 3's. Maybe even a little lower for the first two weeks so you leave somewhere to go and then start setting PRs in week 3, back off in week 4 and then ramp back up to more PRs in week 7. that way you train your body to prepare for greater neurological stress. By ramping up you really decreased the overal volume load. What you were looking at up there (365 x 3) + (385 x 3) + (405 x 3)= 3465lbs total volume. If you were to have gone iwth 405/3x3 you would have had 3645lbs total volume. See the difference?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2006, 08:22 PM	#70
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Oh. I understand. I was gauging what i could get 3 reps of, wasnt sure 405/3x3 was in reach but i guess it is. measuring by total lbs makes alot of sense.
	Athletic Strength & Movement blog Strength Edge

04-19-2006, 08:55 AM	#72
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Makes perfect sense. And I like the idea of clustering. I see what your doing in the week1-7 template. building up strength, then maintaining strength, then building up again. This will definately keep me motivated and in the gym. thanks alot P
	Athletic Strength & Movement blog Strength Edge

04-22-2006, 06:41 PM	#73
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise front squat - 205/10, 185/10 incline BB press - 205/10, 185/10 lunges - 30/10, 20/10 DB bench press - 60/2x10 (Dumbells are broken, go no further than 60) Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise sumo deadlift - 135/2x10 (a first for these) chin ups - bw/2x10 reverse hyperextensions - 50/2x10 cable row - 90/10, 110/10 (not the stacked weight) Damn. sweating buckets after that. After the first go around with both circuits, it was fun. When it came time for the next go around, it wasn't so fun anymore.. lol. My powerblock is busted so I can't put the weight any higher than 60. The sumo's put alot of strain on my lower back, which I really did not like. I'll try them again next week after reading up on form, but if I still dislike them I'll probably replace them with partial deads.
	Athletic Strength & Movement blog Strength Edge

04-24-2006, 02:14 PM	#78
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Lower power/Upper strength Speed squat @ 60% - 205/8x2 Bench press - 235/3x3 assistance work SLDL - 185/2x10 1 arm kb row - 70/2x10 Weighted dips - bw +25/3x8 Very nice workout. Speed squats went extremely smoothly. It was all hip action, the weight pretty much popped up. I have no idea what my 1RM squat is so I went with 205 to start, more than likely I will start with 225 next week. 205 was too easy.
	Athletic Strength & Movement blog Strength Edge

05-06-2006, 06:55 PM	#80
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Lower Power/Upper Strength Speed squat @ 60 % - 225/8x2 Bench Press - 235/3x3 assistance work SLDL - 185/2x12 DB rows - 90/3x10 Weighted dips - bw+25/3x8 Skullcrushers - 85/2x10 Been out of the gym for a bit due to a death in the family and finals... i am home now for the summer. Kettlebell circuits soon to come P, if you read this... how should I periodize my BP? I was thinking something like this: 1 - 235/3x3 2 - 245/3x3 3 - 240/3x3 4 - 250/3x3 5 - 245/3x3 6 - 255/3x3
	Athletic Strength & Movement blog Strength Edge

05-06-2006, 07:07 PM	#81
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Upper Power/Lower Strength Speed bench @ 60 % - 155/8x2 Deadlifts - 385/3x3 assistance work 1 legged leg press - 320/3x10 Overhead db press - 50/2x12, 40/1x12 Pullups - bw/26 total Preacher curls - 30/3x10 workout from a few days ago.
	Athletic Strength & Movement blog Strength Edge

05-06-2006, 07:41 PM	#82
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Whats up BRother FUnc, lookin solid in here!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

05-08-2006, 02:01 PM	#83
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Circuit A - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise front squat - 205/10, 185/10 incline BB press - 205/10, 185/10 lunges - 40/10, 30/10 DB bench press - 60/2x10 (Dumbells are broken, go no further than 60) Circuit B - 2x, no rest in between exercises, rest 2min after circuit is done then repeat 10 reps per exercise Step ups - 40/10, 30/10 chin ups - bw/2x10 reverse hyperextensions - 50/2x10 cable row - 120/10, 130/10 (oly plates) Good workout. I am leaning out fairly nicely (approx 10%bf). Hopefully another 4-5 weeks i'll be done and I can go back to bulking.
	Athletic Strength & Movement blog Strength Edge

05-08-2006, 02:06 PM	#84
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	circuits look good.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-08-2006, 02:31 PM	#85
fUnc17 Drop and give me 100 Join Date: Nov 2004 Location: Jersey Shore BJJ Posts: 1,865 Photos: 12	Thanks AA, hows the comp prep coming? Thanks P. Question... how should I periodize my BP? I was thinking something like this: 1 - 235/3x3 2 - 245/3x3 3 - 240/3x3 4 - 250/3x3 5 - 245/3x3 6 - 255/3x3
	Athletic Strength & Movement blog Strength Edge