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17+ week progressive training cycle

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  1. #1
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    17+ week progressive training cycle

    First off I became a member of this forum about a year ago and for the past year I used a lot of the knowledge I got from this forum, thanks to everyone here for helping I had noticable improvements in the way I looked, feel ,weight and my power heres some of my results (could've been better if I didn't party as much, also these are from a month ago I got sick for a week then as soon as I was better went on vacation for a week)

    weight - 160-174
    bench - 185 X 4 - 205 X 8
    Military Press - 95 X 10 - 135 X 8
    Legs + back - shouldve done them more
    after gettin sick/vacation I have been doing cardio for 2 weeks Ive dropped to 164 1/2 yesterday and my bench was 205 X 5 (barely got the 5th)

    I plan on joining a boxing club at a local university (at buffalo) probably around 6-8 months from now. This is what Im thinking of doing for my training and to begin building my boxing skills. I will vary excercises once and awhile to keep changing my routine. Also I will be eating A WHOLE BUNCH of good food

    Workout A
    Bench Press 10, 8, 6, 10
    Lunges 4 X 8-10
    Bent Row 10, 8, 6, 10
    SLDL 3 X 10-12
    Pullups (relative to where I am on the S.E.A.L. workout)
    Abs (relative to where I am on the S.E.A.L. workout)

    Next Day
    Heavy Bag, Biceps

    Workout B
    Deadlifts 10, 8, 6, 10
    Military Press 10, 6, 8, 10
    Lunges 3 X 8-10
    Skull Crushers 3 X 8-12
    Tricep Extensions/Pressdowns 3 X 8-12
    Dips (relative to where I am on the S.E.A.L. workout)
    Pushups (relative to where I am on the S.E.A.L. workout)

    Next Day
    Run, speed bag

    Workout C
    Bench Press 4 X 8-10
    Lunges 3 X 8-10
    Military Press 4 X 8-10
    Quad Ext 3 X 8-12
    Pullups (relative to where I am on the S.E.A.L. workout)
    Abs (relative to where I am on the S.E.A.L. workout)

    Next Day
    Heavy Bag, Calves

    Workout D
    Deadlifts 4 X 8-10
    Bent Row 5 X 8-10
    SLDL 3 X 8-10
    Lat Pulldown 3 X 8-10
    Tricep Press Down 2 X 10-5-5-10
    Dips (relative to where I am on the S.E.A.L. workout)
    Pushups (relative to where I am on the S.E.A.L. workout)

    Next Day
    Run, speed bag

    Workout E (S.E.A.L. Training)
    CYCLE #1,2: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULLLUPS
    CYCLE#3,4, 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULLUPS
    CYCLE#6,7,8,9: 6X30 PUSHUPS, 6X35 SITUPS, 3X10 PULLUPS, 3X20 DIPS
    CYCLE#10, 11, 12: lOX20 PUSHUPS, 10X25SITUPS, 4X10 PULLUPS, 10X15 DIPS
    CYCLE#13, 14, 15, 16: 15X20 PUSHUPS, 15X25 SITUPS, 4X12 PULLUPS, 15X15 DIPS
    CYCLE#17+: 20X20 PUSHUPS, 20X25 SITUPS, 5X12 PULLUPS, 20X15 DIPS

    Next Day
    Run, speed bag
    Last edited by RockSolid; 09-13-2006 at 10:41 AM.

  2. #2
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    Let me know what you think all suggestions welcome

  3. #3
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    Quote Originally Posted by RockSolid View Post
    First off I became a member of this forum about a year ago and for the past year I used a lot of the knowledge I got from this forum, thanks to everyone here for helping I had noticable improvements in the way I looked, feel ,weight and my power heres some of my results (could've been better if I didn't party as much, also these are from a month ago I got sick for a week then as soon as I was better went on vacation for a week)

    weight - 160-174
    bench - 185 X 4 - 205 X 8
    Military Press - 95 X 10 - 135 X 8
    Legs + back - shouldve done them more
    after gettin sick/vacation I have been doing cardio for 2 weeks Ive dropped to 164 1/2 yesterday and my bench was 205 X 5 (barely got the 5th)

    I plan on joining a boxing club at a local university (at buffalo) probably around 6-8 months from now. This is what Im thinking of doing for my training and to begin building my boxing skills. I will vary excercises once and awhile to keep changing my routine. Also I will be eating A WHOLE BUNCH of good food

    I will rest every sunday
    Workout A
    Bench Press 10, 8, 6, 10
    Lunges 4 X 8-10
    Bent Row 10, 8, 6, 10
    SLDL 3 X 10-12
    Pullups (relative to where I am on the S.E.A.L. workout)
    Abs (relative to where I am on the S.E.A.L. workout)

    Next Day
    Heavy Bag, Biceps

    Workout B
    Deadlifts 10, 8, 6, 10
    Military Press 10, 6, 8, 10
    Lunges 3 X 8-10
    Skull Crushers 3 X 8-12
    Tricep Extensions/Pressdowns 3 X 8-12
    Dips (relative to where I am on the S.E.A.L. workout)
    Pushups (relative to where I am on the S.E.A.L. workout)

    Next Day
    Run, speed bag

    Workout C
    Bench Press 4 X 8-10
    Lunges 3 X 8-10
    Military Press 4 X 8-10
    Quad Ext 3 X 8-12
    Pullups (relative to where I am on the S.E.A.L. workout)
    Abs (relative to where I am on the S.E.A.L. workout)

    Next Day
    Heavy Bag, Calves

    Workout D
    Deadlifts 4 X 8-10
    Bent Row 5 X 8-10
    SLDL 3 X 8-10
    Lat Pulldown 3 X 8-10
    Tricep Press Down 2 X 10-5-5-10
    Dips (relative to where I am on the S.E.A.L. workout)
    Pushups (relative to where I am on the S.E.A.L. workout)

    Next Day
    Run, speed bag

    Workout E (S.E.A.L. Training)
    CYCLE #1,2: 6X30 PUSHUPS, 6X30 SITUPS, 2X10 PULLLUPS
    CYCLE#3,4, 6X30 PUSHUPS, 6X30 SITUPS, 3X10 PULLUPS
    CYCLE#6,7,8,9: 6X30 PUSHUPS, 6X35 SITUPS, 3X10 PULLUPS, 3X20 DIPS
    CYCLE#10, 11, 12: lOX20 PUSHUPS, 10X25SITUPS, 4X10 PULLUPS, 10X15 DIPS
    CYCLE#13, 14, 15, 16: 15X20 PUSHUPS, 15X25 SITUPS, 4X12 PULLUPS, 15X15 DIPS
    CYCLE#17+: 20X20 PUSHUPS, 20X25 SITUPS, 5X12 PULLUPS, 20X15 DIPS

    Next Day
    Run, speed bag
    Plug in the days.....I have no idea what you are doing, it looks like you are training every muscle 6 days in a row.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  4. #4
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    sorry about that

    A
    heavy bag biceps
    rest
    B
    run speed bag
    rest
    C
    heavy bag calves
    rest
    D
    run speed bag
    rest
    E
    run speed bag
    rest

  5. #5
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    Quote Originally Posted by RockSolid View Post
    sorry about that

    A
    heavy bag biceps
    rest
    B
    run speed bag
    rest
    C
    heavy bag calves
    rest
    D
    run speed bag
    rest
    E
    run speed bag
    rest



    A,B,C...ect are not days


    Monday: Bench, squat, run
    Tuesday: Rows, speed bag
    ect
    ect
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  6. #6
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    if I began this monday

    mon - workout A
    tues - heavy bag biceps
    wed - rest
    Th - workout B
    Fr - run, speed bag
    sat - rest
    sun - workout C
    mon - heavy bag calves
    tue - rest
    wed - Workout D
    th - run, speed bag
    fri - rest
    sat- workout E
    sun - run, speed bag
    mon - rest
    tuesday - all over again

  7. #7
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    Too much espically for a boxer if that is your goal. I would drop the weights to 2 full body workouts a week. Hitting the speed, heavy and jab bags is also a workout that hits the delts, lats and chest big time.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  8. #8
    Succinct
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    Witchblade's Avatar


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    Why don't you join the boxing club now instead of doing seal training?

  9. #9
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    I am not joining the club now because Im not enrolled at that university yet


    Thanks for the advice foreman...I'll think about changing a couple things..as is I am weight training 3 times per week so maybe that third time I can do some boxing and weight training on the same day

  10. #10
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    I like the pyramirding. I have gotten great results with pyramirding

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