Grip, Rip, Hoist!

Witchblade · 07-15-2007, 11:14 AM

Not exactly as planned. I don't feel rested at all, but I doubt this is because of training fatigue.

I've designed a new program for the rest of the holidays. It's not as heavy as the last one, because I'll be working full time doing taxing labour.

Goals: hyperthrophy, health, cut.
Split: upper horizontal, lower, upper vertical.

Each mesocycle will last one week. I'll be working out 3 days a week. I'm currently in a caloric surplus.

Each workout consists of 2 parts: the main exercises and accessory work. The first 2 exercies of each workout will focus on improvement, mostly in the strength division. The accessory work should bring lots of pain by producing severe microtrauma.

As keen as I am on variety, I'll be using a big arsenal of rather advanced training techniques for the upper body and I'll superset basically everything.

Training techniques for the main exercises: Intensity
Rest-pause
Wave loading
Super Overload
1,6-Training

Training techniques for the accessory work: Microtrauma
Pre-fatiguing/post-fatiguing (/Doubles)
Negative System
Super Slow
Isometrics
Escalating Density work
1-1/2s

Which techniques I'll use is dependent on what I feel like doing and whether I have a spotter or not.

The Template
Emphasis on template. These are mere guidelines.

Sunday: Upper Horizontal
1a) Bentover row 4x6
1b) Bench press 4x6

2a) Unilateral cable row 3x9
2b) Push-ups on handles 3x9

3a) Cable crossovers 2x12 (I might ditch these)
3b) Reverse flies 3x12

4) L-flies 3x10

Monday: Cardio + Active Recovery
Steady-state cardio/medium intensity interval training

Tuesday: Lower
1) Deadlift 4x6

2) Front squat 4x6

3) Unilateral squats 2x8

4) Pullthroughs 3x9

5) Overhead squats 3x7 (if I'm capable)

6) Calf raises 3x12

Wednesday: Active Recovery + Cardio (if I'm up to it)
Steady-state cardio/medium intensity interval training

Thursday: Upper Vertical
1a) Chin-ups 4x6
1b) Military press 4x6

2a) Unilateral pulldowns 3x9
2b) Dips 3x9

3a) High pulley face-pulls 3x9
3b) Hanging pike-ups 3x8

4a) Zottman curls 3x12
4b) Pushdowns 3x12

Friday: Active Recovery

Saturday: Cardio + Active Recovery
HIIT: Sprints

When cutting I'll stop performing the curls, pushdowns and crossovers. Maybe the pike-ups too.

Witchblade · 07-15-2007, 11:18 AM

This first week will be a test week. I won't use any special techniques yet or really push myself to the limit.

I tried supine rows today, but they're still too hard for me. Unilateral cable rows are ... odd. Weighted pushups are a lot of fun. My bench press technique sucks ass. I haven't benched in weeks if not months and I'm down 20lbs. I hope it's all form. The L-flies are funny. I could use the fuzzy pink dumbells. My ROM is surprisingly good though, about 160°.

goob · 07-15-2007, 11:28 AM

I like your plan Witch. So much, that I might steal it for a new routine when the time comes.

I did some Unilateral cable rows last workout, and felt they were pretty wierd too. What's an L fly?

Witchblade · 07-15-2007, 11:31 AM

Feel free to steal it. I could recommend my last routine too, if you're looking for something intense.

L-flies are prone external rotation laying on your side.

goob · 07-15-2007, 11:49 AM

Quote:

Originally Posted by Witchblade

Feel free to steal it. I could recommend my last routine too, if you're looking for something intense.

L-flies are prone external rotation laying on your side.

I googled them, because I did'nt really understand your terminology (prone external rotation????)

, but that's only because I don't understand a lot of lifting terminology yet......

What routine did you do last? Is their a link to the thread?

Scarface30 · 07-15-2007, 01:08 PM

sounds like a good new workout plan!

although I am not too familiar with some of the terminology, I get the just of it all. looking forward to see how this progresses.

Witchblade · 07-15-2007, 01:20 PM

Old program (And now for something completely different)

I removed the last set of chin-ups and CG bench press, because it was too taxing.

goob · 07-15-2007, 01:23 PM

Quote:

Originally Posted by Witchblade

Old program (And now for something completely different)

I removed the last set of chin-ups and CG bench press, because it was too taxing.

Thanks Witch. A lot of variation there. Good ideas.

Witchblade · 07-16-2007, 01:43 PM

Tried to do cardio today, but failed. Active recovery was all I could muster.

**Gazhole** · 07-16-2007, 02:09 PM

Looks like a moderately high volume program!

I like it though. Looks like youve put a lot of thought into it

How are you going to implement those advanced techniques? Altogether at once? Cycling? How often will you progress with them? Etc etc.

Witchblade · 07-16-2007, 03:13 PM

I'll be picking a technique for each exercise at random really. I'll see what I like and maybe structure them later on. Once structured it's easier to measure progress.

So in a month, I might do the following on upper vertical day:
1a) Chin-ups rest-paused
1b) Military press 1,6-training

2a) Unilateral pulldowns negatives
2b) Dips negatives
2c) triceps pushdowns pre/post-fatigue

3a) High pulley face-pulls isometric hold at full contraction
3b) Hanging pike-ups slow negative

4) Zottman curls (build in negative overload)

Archangel · 07-16-2007, 03:13 PM

Holy cow, that amount of volume would absolutely KILL me, Best Wishes my Friend!!! I have confidence in ya!!!

Witchblade · 07-16-2007, 03:16 PM

It's not that high really. Just a bit more than the standard push/pull from the stickies. And if anyone's doing any killing, it's you Arch!

If it's too much I'll remove the isolation exercises first. Depends on how heavy the labour on my job is and how much sleep I'll be able to get.

Anyway, thanks for the kind words everyone.

goob · 07-17-2007, 12:53 PM

Hey Witch, how long did it take you to build up to the condition needed for Guerilla cardio???

Could you run 4-5 miles easily enough?

How did you feel after Guerilla Cardio?

Witchblade · 07-17-2007, 12:56 PM

Cardio
Biking interval training: 15 km/9.5 miles in 30min. Doing intervals really kills you compared to steady-state biking. The strong wind didn't help either, but it felt great. I think I'm going to do more biking for cardio.

Lower day will be tomorrow. Couldn't make it today.

**Gazhole** · 07-17-2007, 01:02 PM

Quote:

Originally Posted by Witchblade

I'll be picking a technique for each exercise at random really. I'll see what I like and maybe structure them later on. Once structured it's easier to measure progress.

So in a month, I might do the following on upper vertical day:
1a) Chin-ups rest-paused
1b) Military press 1,6-training

2a) Unilateral pulldowns negatives
2b) Dips negatives
2c) triceps pushdowns pre/post-fatigue

3a) High pulley face-pulls isometric hold at full contraction
3b) Hanging pike-ups slow negative

4) Zottman curls (build in negative overload)

Ah, thats a pretty good plan. Keep things interesting.

As long as you dont do the same technique for an exercise too often, that could stay a really fresh program for a long haul.

Witchblade · 07-17-2007, 01:04 PM

Quote:

Originally Posted by goob

Hey Witch, how long did it take you to build up to the condition needed for Guerilla cardio???

Well, I was in a really good condition already before I started weight lifting. I've done just about every sport in the book except rugby (american football variant) and basketball. I didn't really train for it. Before the summer I practised volleyball over 6 hours each week. When the season ended and the summer started I began doing interval training quite often. At my peak I was doing very little leg work and 3-4 HIIT sessions per week. I tried the actual Guerilla Cardio protocol for the first time at the end of the summer, grinded through and succeeded the first time.

Quote:

Could you run 4-5 miles easily enough?

Never focused on that, but I definitely could. 10 miles too. I only weighed ~145 lbs at the time.

Quote:

How did you feel after Guerilla Cardio?

Dizzy, nauseated, sick, shaking, faint legged, king of the world.

Witchblade · 07-17-2007, 01:06 PM

Quote:

Originally Posted by Gazhole

Ah, thats a pretty good plan. Keep things interesting.

As long as you dont do the same technique for an exercise too often, that could stay a really fresh program for a long haul.

I really like variety to keep my motivation up. And for extended periods of time I prefer splits over total body training, so I think I'm going to stick to this one for a while.

goob · 07-17-2007, 01:07 PM

Quote:

Originally Posted by Witchblade

Well, I was in a really good condition already before I started weight lifting. I've done just about every sport in the book except rugby (american football variant) and basketball. I didn't really train for it. Before the summer I practised volleyball over 6 hours each week. When the season ended and the summer started I began doing interval training quite often. At my peak I was doing very little leg work and 3-4 HIIT sessions per week. I tried the actual Guerilla Cardio protocol for the first time at the end of the summer, grinded through and succeeded the first time.

Never focused on that, but I definitely could. 10 miles too. I only weighed ~145 lbs at the time.

Dizzy, nauseated, sick, shaking, faint legged, king of the world.

Ouch! Thanks for the feedback. It seems I have a bit to go to get there. Not too far away. No real leg work until it's done.

Witchblade · 07-17-2007, 01:09 PM

I think you don't need much leg work when you're sprinting that much. It may even be a nice change for your legs and your lower back won't complain. I wouldn't advise it for long durations though.

**Gazhole** · 07-17-2007, 01:15 PM

Quote:

Originally Posted by Witchblade

I really like variety to keep my motivation up. And for extended periods of time I prefer splits over total body training, so I think I'm going to stick to this one for a while.

Im all about variety too. Its getting to the point where i only have a template for the session, and ill fill it in around that. Even if its just the exercises, it really helps keep you interested right the way through.

Theres so many different training configurations that theres absolutely no excuse for being bored with what you're doing.

Witchblade · 07-17-2007, 01:21 PM

Agreed 100%.

Scarface30 · 07-17-2007, 06:08 PM

do you mind if I somewhat kinda copy your template there for my next routine? I really like that.

that is one killer interval training you have there

! shit man, 30km/hr pretty much, I'm lucky if I get 20kms in an hour.

07-15-2007, 11:14 AM	#91
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Not exactly as planned. I don't feel rested at all, but I doubt this is because of training fatigue. I've designed a new program for the rest of the holidays. It's not as heavy as the last one, because I'll be working full time doing taxing labour. Goals: hyperthrophy, health, cut. Split: upper horizontal, lower, upper vertical. Each mesocycle will last one week. I'll be working out 3 days a week. I'm currently in a caloric surplus. Each workout consists of 2 parts: the main exercises and accessory work. The first 2 exercies of each workout will focus on improvement, mostly in the strength division. The accessory work should bring lots of pain by producing severe microtrauma. As keen as I am on variety, I'll be using a big arsenal of rather advanced training techniques for the upper body and I'll superset basically everything. Training techniques for the main exercises: Intensity Rest-pause Wave loading Super Overload 1,6-Training Training techniques for the accessory work: Microtrauma Pre-fatiguing/post-fatiguing (/Doubles) Negative System Super Slow Isometrics Escalating Density work 1-1/2s Which techniques I'll use is dependent on what I feel like doing and whether I have a spotter or not. The Template Emphasis on template. These are mere guidelines. Sunday: Upper Horizontal 1a) Bentover row 4x6 1b) Bench press 4x6 2a) Unilateral cable row 3x9 2b) Push-ups on handles 3x9 3a) Cable crossovers 2x12 (I might ditch these) 3b) Reverse flies 3x12 4) L-flies 3x10 Monday: Cardio + Active Recovery Steady-state cardio/medium intensity interval training Tuesday: Lower 1) Deadlift 4x6 2) Front squat 4x6 3) Unilateral squats 2x8 4) Pullthroughs 3x9 5) Overhead squats 3x7 (if I'm capable) 6) Calf raises 3x12 Wednesday: Active Recovery + Cardio (if I'm up to it) Steady-state cardio/medium intensity interval training Thursday: Upper Vertical 1a) Chin-ups 4x6 1b) Military press 4x6 2a) Unilateral pulldowns 3x9 2b) Dips 3x9 3a) High pulley face-pulls 3x9 3b) Hanging pike-ups 3x8 4a) Zottman curls 3x12 4b) Pushdowns 3x12 Friday: Active Recovery Saturday: Cardio + Active Recovery HIIT: Sprints When cutting I'll stop performing the curls, pushdowns and crossovers. Maybe the pike-ups too.
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07-15-2007, 11:18 AM	#92
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	This first week will be a test week. I won't use any special techniques yet or really push myself to the limit. I tried supine rows today, but they're still too hard for me. Unilateral cable rows are ... odd. Weighted pushups are a lot of fun. My bench press technique sucks ass. I haven't benched in weeks if not months and I'm down 20lbs. I hope it's all form. The L-flies are funny. I could use the fuzzy pink dumbells. My ROM is surprisingly good though, about 160°.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-15-2007, 11:31 AM	#94
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Feel free to steal it. I could recommend my last routine too, if you're looking for something intense. L-flies are prone external rotation laying on your side.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-15-2007, 01:08 PM	#96
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	sounds like a good new workout plan! although I am not too familiar with some of the terminology, I get the just of it all. looking forward to see how this progresses.
	Warning: Seismic Testing Zone

07-15-2007, 01:20 PM	#97
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Old program (And now for something completely different) I removed the last set of chin-ups and CG bench press, because it was too taxing.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-15-2007, 11:28 AM	#93
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	I like your plan Witch. So much, that I might steal it for a new routine when the time comes. I did some Unilateral cable rows last workout, and felt they were pretty wierd too. What's an L fly?

07-16-2007, 01:43 PM	#99
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Tried to do cardio today, but failed. Active recovery was all I could muster.
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07-16-2007, 03:13 PM	#101
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	I'll be picking a technique for each exercise at random really. I'll see what I like and maybe structure them later on. Once structured it's easier to measure progress. So in a month, I might do the following on upper vertical day: 1a) Chin-ups rest-paused 1b) Military press 1,6-training 2a) Unilateral pulldowns negatives 2b) Dips negatives 2c) triceps pushdowns pre/post-fatigue 3a) High pulley face-pulls isometric hold at full contraction 3b) Hanging pike-ups slow negative 4) Zottman curls (build in negative overload)
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-16-2007, 03:13 PM	#102
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,178 Photos: 4	Holy cow, that amount of volume would absolutely KILL me, Best Wishes my Friend!!! I have confidence in ya!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

07-16-2007, 03:16 PM	#103
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	It's not that high really. Just a bit more than the standard push/pull from the stickies. And if anyone's doing any killing, it's you Arch! If it's too much I'll remove the isolation exercises first. Depends on how heavy the labour on my job is and how much sleep I'll be able to get. Anyway, thanks for the kind words everyone.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-17-2007, 12:53 PM	#104
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Hey Witch, how long did it take you to build up to the condition needed for Guerilla cardio??? Could you run 4-5 miles easily enough? How did you feel after Guerilla Cardio?

07-17-2007, 12:56 PM	#105
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Cardio Biking interval training: 15 km/9.5 miles in 30min. Doing intervals really kills you compared to steady-state biking. The strong wind didn't help either, but it felt great. I think I'm going to do more biking for cardio. Lower day will be tomorrow. Couldn't make it today.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-17-2007, 01:09 PM	#110
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	I think you don't need much leg work when you're sprinting that much. It may even be a nice change for your legs and your lower back won't complain. I wouldn't advise it for long durations though.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

07-17-2007, 01:21 PM	#112
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Agreed 100%.
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07-17-2007, 06:08 PM	#113
Scarface30 Moving Stones Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,668 Photos: 2	do you mind if I somewhat kinda copy your template there for my next routine? I really like that. that is one killer interval training you have there! shit man, 30km/hr pretty much, I'm lucky if I get 20kms in an hour.
	Warning: Seismic Testing Zone