Archangel

You want to work on explosive strength imo, that way it applys to your sport!!!

I would suggest this particular one, but let me know if you want to tweak or change it, will be more than happy to work together for you my friend!!!

2 Alternating routine, done on a M-W-F schedule

Routine A1 - Squats/Flat Bench/CG Presses
Routine B1 - Deads/Pullups/BB Curls

Routine A2 - Leg Presses/Incline Bench/Dips
Routine B2 - Bent Over Rows/CG Pulldowns/DB Curls

Example :
Week 1
M A1
W B1
F A2

Week 2
M B2
W A1
F B1

and so on.............

You could experiment with the rest/pause if you wanted to!!!
Guidelines of this routine:
Rep Cadence should be somewhat like how it will be applied(softball)
so I suggest this 4/pause/explode(while keeping tension on focused muscle)/pause!!!

No more than 2 sets per exercise, you can use BB's,DB's, Machines, or even Manual resistance, it's up to you!!!

You are HITting every muscle in this routine, just not alot of auxilary work, which is not really needed for your desired application!!! ( Hope that made sense, LOL)
Any questions???

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Pylon

Wow, that was quick.

Looks pretty good. Any thoughts on rep range?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Brutus_G

You could try having 1 week devoted to strength, the next week to hypertrophy, and the 3rd week to speed/power.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Archangel

Actually had this one brewing for sometime

Thanks,hoped you would like it!!! Hmmmmmmm, rep range, if you do rest/pause I would suggest using 8 reps as your highest 1st set on Uppers, and 12 reps on Lower exercises, then whatever you get on your rest/pause sets are like icing on the cake so to speak!!!

Or if you want to do 2 sets per exercise, I would prolly do the routine like a circuit training routine done as quick as possible with the only rest coming in the middle of the 1st and 2nd circuit, like this:

Squats
1x???
immediatly followed by
Bench Press
1x???
immediatly followed by
Close Grip Benches
1x???

rest 30 seconds and repeat keeping the same weight, you should be able to come close to half the reps done previously on the first go around, maybe less or maybe more, but shoot for half!!!

This is VERY intense, it might not look like much, but believe me, it is my Friend!!!

My suggestion for rep ranges is usually the same, 8-12 for upper exercises and 10-15 for lower exercises!!! But you should feel free to mix 'em up if you want, I like what Brother Brutus suggested, but that would involve alot of thinking, something I'm not too comfortable with!!!
Let me know if this makes sense, or if you have any questions my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

camarosuper6

OUCH @ that high rep range for legs.

Burn baby burn!

"TOLERANCE is the virtue of a man without convictions"

G.K.Chesterton


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Brutus_G

Worst DOMS i've ever had was from 15rep squats.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Pylon

Given the setup in my gym, I think it makes more sense to do it as a rest-pause routine. At the very least I think I'll do that for a while, then maybe switch to circuit after a few weeks to up the workload a bit.

As far as the rep range, I was doing 20 rep squat sets (though my ROM wasn't always what it should be) so 12-15 sounds about right. Looking forward to giving this a try!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Archangel

Good stuff, glad you'll try it!!! Best wishes my Friend!!!

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37

Brutus_G

Wait you are doing this for your sport right? Why do 15 rep squats and rest pause?

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Pylon

Build leg strength and endurance?

I'll be honest, I'm not great at building sport specific programs. If you have something else in mind, throw it out there!

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Brutus_G

Do you know how to hang clean? Are you a squater or a deadlifter? Goals?

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Pylon

I'm a squatter, but I like both. I've not done hang cleans, but I'm ok with trying them. I'm in a cutting cycle, but the routine Archy put together for me is specifically to get ready for softball season.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

I posted this in the 2007 challenge as well, but wanted to drop a note here as well. Weight as of yesterday AM was 262, down from 271 on 1/1. The goal for Jan was 260, which looks very much in range.

Also, made a really good lentil soup last night after being inspire by Alton Brown (as well as the snow, which makes for great soup weather). If anyone wants it, I'll post in the recipe area. Macros ended up around 300 cals/bowl, @7 g fat (from olive oil), @42 carbs (@7 fiber) and 18 protein. Very tasty.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Brutus_G

I'm a westside whore. Now that i got that off my chest!

Upper/lower alternating split
Monday Wednesday and Friday split
3 week cycle

week 1-Strength everything is 8-5 reps2-6sets depending on how you feel. 1 exercise each workout day will be 3 reps This exercise will be the one you want to improve the most.

Week 2-Hypertrophy everything is 8-14 reps with 2-5 sets(depending on how you feel) Be careful to only do 14 reps occasionally.

week 3-power pick explosive exercises and do them IE band bench ,band squats, Clean or snatch from the hang, split jerks, Jump squats, regular jumping, bench press toss on the smith machine,Those ones were you swing a dumbbell from in between your legs up to shoulder level. During this time you will pick 2-4 exercises to be explosive and 1-3 exercises to just maintain or gain muscle.

week 4- deload or just take the week off. Deload can be done by doing normal reps for exercises ,but stopping 5-8 reps shy of failure.

week 5- repeat.

Never intentionally go to failure stop 1-2 reps shy of failure. You will go to failure on accident sometimes. 2-4 Exercises should be compound and 2-3 can be isolation if you want. If you can do chins/pullups do those. 1 rep maxes can be done just i don't think that its useful to sport as much as it is to powerlifting. Balance your pushing with pulling lets say you do 3x3 for bench for the first 3 week cycle then you need to do 3X3 DB or BB rows for your next 3 week cycle. Any part of the 3 week cycle you should be doing heavy ab work 2-4x8-14 this should be done on lower days. Play it by feel so lets say you think 6 exercises is to much for you then do 3-4.

Example
week1-
Bench
3X3

DB rows or if you can do hang cleans 5X3 or 5X5
4X8

Overhead press BB
2X8

Chinups Close grip
3X6

DB curls
4X8

week2-
DB bench
4X10

BB rows
3X10

DB pec flys
3X14

Seated rows
5X8

Trciep kickbacks with 5 pound pink dumbbells
2X10

Lower day

Squats ATG
3X10

deadlifts
3x8

leg curls
5X6 exception is made to rep range for hamstrings

Leg lifts
4X14

reverse hypers
2X12
week3-

jump squats weight wont be more than 45-100 pounds
6X6-3

Kneeling jumps(kneel let heels touch butt then jump up and land on your feet)
3X whatever you can do add weight if you can do more than 5 reps.

Jump shrugs (DON'T DO IF THEY CAUSE YOU ANY PAIN)
4X8

Hang cleans or snatch if you can do them.
5X3-5

Squats close stance
3X12

Leg extensions
4X8



Im no expert and in no way is this perfect ,but this is how i would do it.

"My main objective is to be professional but to kill him." "I want to rip out his heart and feed it to him [Lennox Lewis]. I want to kill people."- Mike Tyson

Cardinal

You may have already posted this elsewhere in the journal, but how are you integrating your diet and training specifically? Are you using a pretty structured diet plan (i.e. with depletion workouts, strict cheat meals/carb loads) or are you going with more of a KISS approach with adequate protein?

I have been dieting about a month and am finding refeeds to be almost necessary at this point (and I am not even that lean, hehe). I am curious how easy you tend to stall and what you preplan to keep that from happening. Cyclical dieting almost always effects whatever training program you use.

Good luck in the challenge. I quasi-entered it to as it is certainly a good motivational factor re: dieting.

Pylon

Wow, another new visitor to the journal. Thanks for stopping by!

Nah, not stressing the diet too much. I've gotten pretty good at knowing about what I am taking in. Breakfast is either egg beaters with peppers and mushrooms or oats with natty PB and whey. Shake around 10, w/out around 11, lunch is either grilled chicken and veggies or a salad. Snack around 3, dinner around 6, both vary.

Stalling hasn't been an issue yet. I generally get my money's worth on my cheat meal, once each week. Depending on how I feel, I may do a mid-week refeed as well. Last week my cheat was Thursday, so I will do a refeed this Tuesday for sure, then cheat on the weekend. (Actually a double cheat, dinner Sat and a b-day party Sunday for my kid.)

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

I'm really torn between the two suggested programs. I think what I may do is finish Jan on the HIT program I'm doing, switch to Brutus' westside for a change, then back to HIT with Archie's plan. Thoughts?

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

DOMS

Have you considered making a plan tailor suited to your body and your needs?

fufu

lol, this sounds like the beginning of an infomercial.

Carry on though, it is a good thing to think about.

fufu's 1337 Journal

Your diet will set you free.

Pylon

Well, as it happens, I am apparently taking submissions....

No, haven't spent much time on it. For me it's all about consistency right now. Getting in the gym and getting on the treadmill or bike. Most of the work I've been doing has been HIT style, which works well, but I also enjoy just trying out new stuff...in the gym, I mean...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Pylon

Speaking of consistency...got in an hour on the bike tonight.

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

Burner02

way to go! I dunno if I could go that long...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Pylon

It helps to distract yourself. Think about baseball or kittens or something like that...

"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton

KelJu

Lol! Kittens.

Burner02

you know....every time you masterbate...God kills a kitten...

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed