Putting an end to the Gluttony of Summer

**P-funk** · 01-06-2007, 07:45 PM

Quote:

Originally Posted by IainDaniel

So what kind of variables do you set for your workouts? Reps Weight %, RI?

Sorry for asking just hard to follow along in your Journal

mainly I was working on around 5 reps per set. The percentage was around an 8RM to start and then build up in small increases over 3 weeks. Rest intervals were short.

I am going to start a new program tomorrow (if I don't feel sick anymore) which is going to be total body workouts. One power exercise (olympic lift and/or plyo) each session followed by 2 supersets (one lower/one upper exercise). I am going to start with basic linear periodization and kick it at 3 sets x 8 reps per set for each exercise on each day, starting at around a 10-12RM adn working up. Then I will switch to undulating periodization and go with one olympic lift per session and then one energy system per workout for my lifts (day 1-strength, Day 2- work capacity, Day 3-power). I am doing this so that I can put sprinting and tempo runs on the inbetween days and start working on my speed again. I will probably do conditioning at the end of each session with either the versa climber or the rower.

okay, second quarter is back on. enough fucking around.

**IainDaniel** · 01-06-2007, 07:55 PM

second quarter which game you watching

**P-funk** · 01-06-2007, 08:08 PM

Quote:

Originally Posted by IainDaniel

second quarter which game you watching

i meant second half. i was typing fast.

DId you just see that run back!!!! Holy shit.

This is the last game on NBC this season. NExt weekend they start showing the NHL game of the week as all the rest of the NFL games move to another network!!!

**IainDaniel** · 01-06-2007, 08:51 PM

Please tell me you aren't cheering for Dallas?

I get hockey Games every saturday

The leafs are always scheduled to play saturday. Only team in the NHL and maybe Montreal

**P-funk** · 01-07-2007, 08:55 AM

Quote:

Originally Posted by IainDaniel

Please tell me you aren't cheering for Dallas?

I get hockey Games every saturday

The leafs are always scheduled to play saturday. Only team in the NHL and maybe Montreal

I get coyotes games, every night the play. The problem is they have sucked balls (up until about the last 6 games....so now they are exciting to watch...or getting there). I am pumped to watch other games. We only get the local teams here. It isn't like football in this country where you have a choice. IN NY, I only could watch the Rangers or Islanders. In Boston, only the Bruins. Maybe Hockey would be more popular if they showed a larger number of teams.

**IainDaniel** · 01-07-2007, 09:22 AM

Get the NHL package

But yeah the Coyotes are finally starting to put some wins together and so they should with the players they have. Although they are aging, they still have some excellent character.

I would like to see them make the playoffs. They came close last year, but choked at the end of the year, and well anaheim and Edmonton went on a tear.

**P-funk** · 01-07-2007, 02:05 PM

when you watch the NFL in Canada, does the Network have their own commentators? Or, when you are watching, are you also listening to Jim Natz and Phil Simms?

**IainDaniel** · 01-07-2007, 06:24 PM

We hear the same commentators as you guys. Just our commericials are changed, to suit CRTC brodcasting legeslation.

**IainDaniel** · 01-08-2007, 02:42 PM

OK P here is my attempt at what you have suggested. I will be doing 3 days a week push pull workout.

Worked out at home today, kinda sucked especially the front squats cause I had to clean the weight up, it was a fucking bitch on the wrists when they aren't used to it. I will have to rig up something to rack it with out taking up too much space.

1a) Front Squat 160x5, 140 x 6, 140 x 6
1b) BB Military Press 95 x 8`(3 sets)
(a then b no rest, 90 second RI repeat)

2a) DB Split squat 45x8 (3 sets)
2b) Incline DB Bench 65 x 8 (3 sets)
(a then b no rest, 90 second RI repeat)

3a) DB Tricep ext 65x8 (3 sets)
3b) YTWA 3 sets
(a then b no rest, 90 second RI repeat)

Conditioning (2 circuits)
Jump Squats
Planks
Burpees
Crunches
(Full Circuit then 60 sec RI)

Alright this was pretty tough.

**P-funk** · 01-08-2007, 02:44 PM

yea, it is really tough!

so, are you going to alternate each day between push and pull then?

push
pull
push

pull
push
pull

**IainDaniel** · 01-08-2007, 02:49 PM

Yeah that was the plan, just seemed to make the most sense. TBW 3 times a week after doing this seemed like it would be a killer.

Would it still make sense to set it up with push/ pull strength, then a push pull metabolic? Or maybe double cycle the strength round then a metabolic cycle?

**P-funk** · 01-08-2007, 02:52 PM

Quote:

Originally Posted by IainDaniel

Yeah that was the plan, just seemed to make the most sense. TBW 3 times a week after doing this seemed like it would be a killer.

Would it still make sense to set it up with push/ pull strength, then a push pull metabolic? Or maybe double cycle the strength round then a metabolic cycle?

you might want to put your rest intervals in between each set also. So 1a, rest 1b.

For the set up. One weeks when you repeat the workout....do, it as a power workout on the third day and do the same sets and reps as your strength work but do it with 20% less weight. It will serves as an active recovery. Work on moving fast.

So, it would be like this:

push (strength)
pull (metabolic)
push (power...20% less than strength)

pull (strength)
push (metabolic)
pull (power....20% less weight than strength)

**P-funk** · 01-08-2007, 03:02 PM

you also don't need all 4 workouts for this. You can probably just have one of each...so one push day and one pull day and then just adjust the variables to whatever you need them to been on the given training day.

**IainDaniel** · 01-08-2007, 03:03 PM

Quote:

Originally Posted by P-funk

you might want to put your rest intervals in between each set also. So 1a, rest 1b.

For the set up. One weeks when you repeat the workout....do, it as a power workout on the third day and do the same sets and reps as your strength work but do it with 20% less weight. It will serves as an active recovery. Work on moving fast.

So, it would be like this:

push (strength)
pull (metabolic)
push (power...20% less than strength)

pull (strength)
push (metabolic)
pull (power....20% less weight than strength)

OK editted workout to show RI's

Can I Keep the conditioning phase each day, just keep it on the Strength/Power days?

Goddamn I am a retard when it comes to working out, you make it seem like second nature for things to consider.

Any suggestions for the wrists on front squat? I assume just do it, and you will get used to it.

Conditioning days, ok to include plyos like lateral barrier jumps, shit like that?

I know these questions probably seem pretty trivial but I just figured I would ask.

**IainDaniel** · 01-08-2007, 03:04 PM

Quote:

Originally Posted by P-funk

you also don't need all 4 workouts for this. You can probably just have one of each...so one push day and one pull day and then just adjust the variables to whatever you need them to been on the given training day.

I am lost on what you are saying here.

**P-funk** · 01-08-2007, 03:07 PM

Quote:

Originally Posted by IainDaniel

OK editted workout to show RI's

Can I Keep the conditioning phase each day, just keep it on the Strength/Power days?

Goddamn I am a retard when it comes to working out, you make it seem like second nature for things to consider.

Any suggestions for the wrists on front squat? I assume just do it, and you will get used to it.

Conditioning days, ok to include plyos like lateral barrier jumps, shit like that?

I know these questions probably seem pretty trivial but I just figured I would ask.

Like I said, you rally only need to have an A workout (push) and a B workout (Pull) and then rotate through those 2. So, you could drop the front squats and just have back squatting on your push day...or even split squats or lunges or something like that if you don't want to squat or can't.

Conditioning is fine. The BW circuit that you did is okay...things like BW squats, BW lunges, push ups, crunches, MT. Climbers, Burpees are all great.

If you are going to do plyo's, do them first.

So like this:

Warm up
plyos
resistance training
conditioning (BW circuit or interval work running or rowing or whatever).

**P-funk** · 01-08-2007, 03:09 PM

Quote:

Originally Posted by IainDaniel

I am lost on what you are saying here.

I gave you 4 different workouts. and said this is strength day, this is metabolic day.

If you are training 3x's a week, you only need to have one of those workouts.

So, take one of the pull workouts that I wrote and one of the push workouts.

Use those two for the next few weeks, and only those two. Save the other push and pull workouts for later.

Then, take those two and cycle them through the program and just do whatever you have to do on each day...strength, metabolic work, conditioning.

Does that make more sense?

**IainDaniel** · 01-08-2007, 03:17 PM

Ah Oui, Je comprende.

I altered your workout a little, but it follows the same guides you laid out.

Thanks man, you don't know how much this is appreciated. When ever I finally get to meet you I owe you a few beers

**P-funk** · 01-08-2007, 08:26 PM

Quote:

Originally Posted by IainDaniel

Ah Oui, Je comprende.

I altered your workout a little, but it follows the same guides you laid out.

Thanks man, you don't know how much this is appreciated. When ever I finally get to meet you I owe you a few beers

as long as you understand it, that is all I need to know....none of that french bullshit.

Oh and, it is second nature to me when thinking about all the variables...Think about how many training programs I have written over the years and how many people I have worked with. here is the kicker...it is so fucking hard for me to write a program for myself. i can see all the variables and put them together when looking at someone else. But, when it comes to myself, I always get stuck. It is very hard for me. As strength coach Dan John once said "Anyone who choses to coach themself, has a crappy coach."

**IainDaniel** · 01-10-2007, 02:53 PM

Sorry I will go work on my Mexican for you. I just didn't want to turn you on.

**IainDaniel** · 01-10-2007, 03:00 PM

1a) RDL 185x10 (3 sets)
1b) DB Rows 65 x 10`(3 sets)
(a then b no rest, 60 second RI repeat)

2a) SB Glute Bridges 12 x 3 sets)
2b) Bentover BB row 135 x 8 (3 sets)
(a then b no rest, 60 second RI repeat)

3a) DB row ext 35x10 (3 sets)
3b) Push-up plus 12 x 3 sets
(a then b no rest, 60 second RI repeat)

Conditioning (2 circuits)
BW Squats
Planks
Burpees
Crunches
(Full Circuit then 60 sec RI)

K I was huffin and puffin by the end of this. Hamstrings were on fire, never tried SB glute Bridges before, they burned like a bitch.

I couldn't do pull-downs as I don't have a pulldown machine at home, and there is no fucking way I could do 10-12 pullups. I can't even imagine supersetting 6-8 pullups in a routine like this, but then again I am a fat fuck

**P-funk** · 01-10-2007, 03:05 PM

how many pull ups can you do?

**IainDaniel** · 01-10-2007, 03:14 PM

at my current BW fuck all like 4. But supersetted like this I dunno. I know I need a vertical pull in there.

**P-funk** · 01-10-2007, 03:16 PM

Quote:

Originally Posted by IainDaniel

at my current BW fuck all like 4. But supersetted like this I dunno. I know I need a vertical pull in there.

so just do the 4. Or, do clusters....do 2 reps, rest 10sec, do 2 reps, rest 10sec all the way to 6 or 8 reps.

01-06-2007, 07:55 PM	#92
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	second quarter which game you watching
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-06-2007, 08:51 PM	#94
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Please tell me you aren't cheering for Dallas? I get hockey Games every saturday The leafs are always scheduled to play saturday. Only team in the NHL and maybe Montreal
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-07-2007, 09:22 AM	#96
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Get the NHL package But yeah the Coyotes are finally starting to put some wins together and so they should with the players they have. Although they are aging, they still have some excellent character. I would like to see them make the playoffs. They came close last year, but choked at the end of the year, and well anaheim and Edmonton went on a tear. Last edited by IainDaniel : 01-07-2007 at 09:33 AM.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-07-2007, 02:05 PM	#97
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	when you watch the NFL in Canada, does the Network have their own commentators? Or, when you are watching, are you also listening to Jim Natz and Phil Simms?
	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

01-07-2007, 06:24 PM	#98
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	We hear the same commentators as you guys. Just our commericials are changed, to suit CRTC brodcasting legeslation.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-08-2007, 02:42 PM	#99
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	OK P here is my attempt at what you have suggested. I will be doing 3 days a week push pull workout. Worked out at home today, kinda sucked especially the front squats cause I had to clean the weight up, it was a fucking bitch on the wrists when they aren't used to it. I will have to rig up something to rack it with out taking up too much space. 1a) Front Squat 160x5, 140 x 6, 140 x 6 1b) BB Military Press 95 x 8`(3 sets) (a then b no rest, 90 second RI repeat) 2a) DB Split squat 45x8 (3 sets) 2b) Incline DB Bench 65 x 8 (3 sets) (a then b no rest, 90 second RI repeat) 3a) DB Tricep ext 65x8 (3 sets) 3b) YTWA 3 sets (a then b no rest, 90 second RI repeat) Conditioning (2 circuits) Jump Squats Planks Burpees Crunches (Full Circuit then 60 sec RI) Alright this was pretty tough. Last edited by IainDaniel : 01-08-2007 at 02:57 PM.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-08-2007, 02:44 PM	#100
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	yea, it is really tough! so, are you going to alternate each day between push and pull then? push pull push pull push pull
	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

01-08-2007, 02:49 PM	#101
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Yeah that was the plan, just seemed to make the most sense. TBW 3 times a week after doing this seemed like it would be a killer. Would it still make sense to set it up with push/ pull strength, then a push pull metabolic? Or maybe double cycle the strength round then a metabolic cycle?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-08-2007, 03:02 PM	#103
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	you also don't need all 4 workouts for this. You can probably just have one of each...so one push day and one pull day and then just adjust the variables to whatever you need them to been on the given training day.
	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

01-08-2007, 03:17 PM	#108
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Ah Oui, Je comprende. I altered your workout a little, but it follows the same guides you laid out. Thanks man, you don't know how much this is appreciated. When ever I finally get to meet you I owe you a few beers
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-10-2007, 02:53 PM	#110
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Sorry I will go work on my Mexican for you. I just didn't want to turn you on.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-10-2007, 03:00 PM	#111
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	1a) RDL 185x10 (3 sets) 1b) DB Rows 65 x 10`(3 sets) (a then b no rest, 60 second RI repeat) 2a) SB Glute Bridges 12 x 3 sets) 2b) Bentover BB row 135 x 8 (3 sets) (a then b no rest, 60 second RI repeat) 3a) DB row ext 35x10 (3 sets) 3b) Push-up plus 12 x 3 sets (a then b no rest, 60 second RI repeat) Conditioning (2 circuits) BW Squats Planks Burpees Crunches (Full Circuit then 60 sec RI) K I was huffin and puffin by the end of this. Hamstrings were on fire, never tried SB glute Bridges before, they burned like a bitch. I couldn't do pull-downs as I don't have a pulldown machine at home, and there is no fucking way I could do 10-12 pullups. I can't even imagine supersetting 6-8 pullups in a routine like this, but then again I am a fat fuck
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

01-10-2007, 03:05 PM	#112
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	how many pull ups can you do?
	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

01-10-2007, 03:14 PM	#113
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	at my current BW fuck all like 4. But supersetted like this I dunno. I know I need a vertical pull in there.
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan