Full Return to Dino Training

**CowPimp** · 09-10-2005, 12:30 AM

I was just poking around doing some reading on lifting and such, and it sparked my interest in writing up the routine I'm going to use once I have fully recovered from my shoulder injury and I get back into lifting full swing.

My previous routine was working quite well, but I changed a few ideas and exercises around. It is very similar though, besides the increased attention to olympic lifts.

Workout A:
Squat
Overhead Press
Yates Row
Decline Sit-up
Farmer's Walk
Calf Raise

Workout B:
Deadlift
Bench Press
Pullup
Side Bend
Curl
Turkish Getup

Workout C:
Clean & Jerk (8x3, 8x2, 8x1)
Front Squat
DB Overhead Press
Chinup
Hanging Leg Raise
Shrug (Always pronated for grip work too)

Workout D:
Snatch (8x3, 8x2, 8x1)
Overhead Squat
Good Morning
Decline Press
Bent DB Row
Hyperextension

I typically perform 3 warm-up sets per movement when necessary, and more if I am going 3 reps or lower. I also perform a 5 minute cardio warm-up before any lifting is performed.

There will only be one working rest-pause set of each exercise except where noted. I will typically do the olympic lifts in an 8x3 format with low weight. Occasionally I will go heavier and use only 1 or 2 repetitions depending on the weight.

I was thinking of doing push presses instead of the DB pressing on C&J day. As well, I was thinking of sticking overhead squats at the end of workout D.

Reps will start around 10 for most lifts. I will increase weight by 5 pounds per session on all lifts. I will probably work down to 4-5 reps on most lifts. Upon returning weights back to the 10 range, I will continue to drop squats, bench press, and deadlifts into the 1-3 range for a couple weeks. I may reset to 10 reps for those lifts at this point, or I may take a week off depending on how I feel.

Thougts, comments, opinions, sexual favors, nude pictures, etc. are all appreciated

**CowPimp** · 09-14-2005, 10:30 PM

Workout A:
Squat
Overhead Press
Yates Row
Decline Sit-up
Farmer's Walk
Calf Raise

Workout B:
Deadlift
Bench Press
Pullup
Glute Ham Raise
Side Bend
Turkish Getup

Workout C:
Clean & Jerk
Front Squat
DB Overhead Press
Chinup
Hanging Leg Raise
Pronated Shrug

Workout D:
Good Morning
Decline Press
Bent DB Row
Upright Row
Lying Leg Raise
Overhead Squat

I changed the routine around. There are a few reasons for this:

I'm not quite ready to learn the form on snatches just yet. I changed my mind, although I'm keeping overhead squats in my routine as a finisher/full body exercise. As well, I will keep the C&J because I kind of have the form on those down.

I removed bicep curls. Screw sissy isolation arm work.

I added in upright rows to give some additional stimulation to my upper back, which is probably one of my weaker body parts in terms of size and strength. As well, this gives my biceps a little extra stimulation in the absence of curls.

I added in glute ham raises. I realized that my routine doesn't have me doing any real good knee flexion exercises. I have been doing glute ham raises for the first time as of late, and they kickass. Extremely taxing exercise for an isolation movement. I think there should be some transmutation of training effects that help my good mornings and deadlifts go up in strength.

I added in lying leg raises. I did some of those today for the first time in ages, and it showed. My hip flexors were screaming in agonizing pain. They could probably use a little extra work.

I removed hyperextensions. My lower back gets raped enough with deadlifts, good mornings, the C&J, and the 3 squat variations I do. Plus, I have to use the 120lb dumbbell to get a workout, so the hyperextension station almost falls over, even if I go fairly slow and controlled.

**soxmuscle** · 09-14-2005, 11:03 PM

I don't know if i like the shoulder work done in workout a, and then the chest work done in workout b. I can see some numbers taking a hit because of it.

**CowPimp** · 09-14-2005, 11:08 PM

Originally Posted by soxmuscle

I don't know if i like the shoulder work done in workout a, and then the chest work done in workout b. I can see some numbers taking a hit because of it.

I do full body workouts. What do you mean exactly? Not enough recovery time for push muscles between workouts?

**CowPimp** · 09-14-2005, 11:39 PM

Oh, by the way the workouts will be performed MWF one week, and MF the following week.

**P-funk** · 09-15-2005, 03:22 AM

Originally Posted by soxmuscle

I don't know if i like the shoulder work done in workout a, and then the chest work done in workout b. I can see some numbers taking a hit because of it.

lol, you have no idea what you are talking about. You train one way (HIT) and that is all you do. You are clueless to anyother variety in training. I train legs 4 times a week......the bulgarians trained 2-3x's per day 6-7 days a week and all they did was snatch, clean and jerk and front squat. Call their coach, Abajiev, and tell him that you don't see it working out and that numbers will take a hit. haha

**The Monkey Man** · 09-15-2005, 05:31 AM

I suppose I could drive up to northern MI to the olympic training center up there,
And ask a couple of the world class lifters if they are overtraining...

**HardTrainer** · 09-15-2005, 07:23 AM

the dino says that dino training is crap, here he is running form his dad

**HardTrainer** · 09-15-2005, 07:23 AM

i drew that myself

**CowPimp** · 09-15-2005, 08:30 AM

Originally Posted by P-funk

lol, you have no idea what you are talking about. You train one way (HIT) and that is all you do. You are clueless to anyother variety in training. I train legs 4 times a week......the bulgarians trained 2-3x's per day 6-7 days a week and all they did was snatch, clean and jerk and front squat. Call their coach, Abajiev, and tell him that you don't see it working out and that numbers will take a hit. haha

Well, this is HIT style. I train one working set to total failure with rest pause repetitions following about 10-15 seconds later, except for the C&J with which I will do 8 sets of 1-3. I really don't see training the military press with 1 set to failure and then the bench press 2 days later being an issue though...

**CowPimp** · 09-15-2005, 08:31 AM

Originally Posted by HardTrainer

the dino says that dino training is crap, here he is running form his dad

I love the picture. I'm gonna hang it on my wall.

**P-funk** · 09-15-2005, 11:36 AM

Originally Posted by CowPimp

Well, this is HIT style. I train one working set to total failure with rest pause repetitions following about 10-15 seconds later, except for the C&J with which I will do 8 sets of 1-3. I really don't see training the military press with 1 set to failure and then the bench press 2 days later being an issue though...

it wont be a problem at all.

**CowPimp** · 09-15-2005, 11:45 AM

Originally Posted by P-funk

it wont be a problem at all.

Heh, I didn't think so. It wouldn't be a full body routine without a pressing movement. Not to mention, that part of my routine is exactly the same as my last cycle with dinosaur training, and my overhead pressing got to be way stronger than it had ever been. Based on 1RM calculators, I put about 25 pounds on my overhead press 1RM in those few months!

**soxmuscle** · 09-15-2005, 02:24 PM

Originally Posted by CowPimp

I do full body workouts. What do you mean exactly? Not enough recovery time for push muscles between workouts?

I was ignorantly thinking that you were going to be performing workout a on a monday lets say, and then the following day, that tuesday, performing workout b. I remember doing shoulders and then chest on back to back days, and it never felt quite right.

I apologize for trying to critique your work, its an absolutely awesome piece, I was in no way trying to take away from what you were doing as p-funk made it seem.

**soxmuscle** · 09-15-2005, 02:28 PM

Originally Posted by P-funk

lol, you have no idea what you are talking about. You train one way (HIT) and that is all you do. You are clueless to anyother variety in training. I train legs 4 times a week......the bulgarians trained 2-3x's per day 6-7 days a week and all they did was snatch, clean and jerk and front squat. Call their coach, Abajiev, and tell him that you don't see it working out and that numbers will take a hit. haha

I don't know what your problem is lately, but just relax. For christs sake, I'm trying to learn about Dino training, and wondering why he's doing certain things at certain times. Nothing more, nothing less.

**CowPimp** · 09-15-2005, 02:44 PM

Originally Posted by soxmuscle

I was ignorantly thinking that you were going to be performing workout a on a monday lets say, and then the following day, that tuesday, performing workout b. I remember doing shoulders and then chest on back to back days, and it never felt quite right.

I apologize for trying to critique your work, its an absolutely awesome piece, I was in no way trying to take away from what you were doing as p-funk made it seem.

No, you can critique. I was just trying to clarify what you meant. If I were doing those workouts on back to back days I would probably die. That's why I added my workout scheduling in a couple posts down. I figured that's what you thought I was doing. Any other comments?

**soxmuscle** · 09-15-2005, 05:49 PM

Any chance you can link me to the "definition" or a small sypnosis of what the goals and ambitions of a dinasaur trainer is?

Originally Posted by CowPimp

I removed hyperextensions. My lower back gets raped enough with deadlifts, good mornings, the C&J, and the 3 squat variations I do. Plus, I have to use the 120lb dumbbell to get a workout, so the hyperextension station almost falls over, even if I go fairly slow and controlled.

I think thats an excellent decision, by the way.

**Squaggleboggin** · 09-15-2005, 06:19 PM

Basically, it's similar to strongman training. It's full of total body routines and functional strength, not seeing how big your biceps have gotten over the past few months. It's for athletes who are typically more serious than those who try to follow bodybuilding routines; only those who really take the sport seriously even try to do dinosaur training. It has a lot of overhead presses and basically every movement done is compound. It's called dinosaur training because it's all about the fundamental movements, which, in my opinion, are the best ones there are.

**P-funk** · 09-15-2005, 06:52 PM

Originally Posted by soxmuscle

I don't know what your problem is lately, but just relax. For christs sake, I'm trying to learn about Dino training, and wondering why he's doing certain things at certain times. Nothing more, nothing less.

sorry. I just got frustrated becuase I have a lot of shit on my mind and I have to sit here and read some of the stupid crap that these asshole trolls post that it makes me foget there are people here trying to really learn. So I snap occasionally.

**soxmuscle** · 09-15-2005, 07:13 PM

Originally Posted by P-funk

sorry. I just got frustrated becuase I have a lot of shit on my mind and I have to sit here and read some of the stupid crap that these asshole trolls post that it makes me foget there are people here trying to really learn. So I snap occasionally.

Apology accepted.

**CowPimp** · 09-15-2005, 08:09 PM

Originally Posted by Squaggleboggin

Basically, it's similar to strongman training. It's full of total body routines and functional strength, not seeing how big your biceps have gotten over the past few months. It's for athletes who are typically more serious than those who try to follow bodybuilding routines; only those who really take the sport seriously even try to do dinosaur training. It has a lot of overhead presses and basically every movement done is compound. It's called dinosaur training because it's all about the fundamental movements, which, in my opinion, are the best ones there are.

Yeah, it's about strength and hard work. Brooks Kubik, the author of dinosaur training, stresses hard work quite a lot. He seems infatuated with old time strongmen and the wild feats of strength they were able to perform. He appreciates anything that makes you work hard from olympic lifting to keg lifting, sandbag lifting, pushing cars, thick bar training, etc.

You don't have to set it up like I do with a bunch of movements meant to hit various muscle groups. I remember he was talking about a brutal workout him and some people did comprised only of heavy ass farmer's walks to total failure. He had these 180 pound suitcases that they would take turns walking around his neighborhood with.

I actually wrote a brief review of the book, which I highly recommend you read:

Mini Book Review: Dinosaur Training

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