Full Body routine (power specific)

BulkMeUp · 04-15-2006, 11:58 AM

Presently I'm on a cut and since i am not eating to grow, i'm trying to focus on neuroligical efficiency instead. The routine i am working with isnt correct to achieve this goal. Here is my present routine:

Tue
Primary Lift - Seated Rows machine 3x3 RI 3mins
Secondary Lifts - Leg Press + Db Incline Press (each 3x6-8 RI 1-2mins)
Accessory - Rope Pushdowns SS Chin Ups (3x6-8 RI 1-2min) + weighted Dips (3x6-8 RI 1min) + Weighted Leg Raises(3x8-10 RI 1min)

Thu
Primary Lift - BB Flat Bench 3x3 RI 3mins
Secondary Lifts - DL's + Low HS Lat pulls (each 3x6-8 RI 1-2mins)
Accessory - Standing DB Militaries (3x6-8 RI 1min) + Int/Ext Rotator Cuff (3x8-10 RI 1min) + Standing Calves(3x8-10 RI 1min)

Sat
Primary Lift - ATG Squats 3x3 RI 3mins
Secondary Lifts - HS Pulldowns + BB Decline (each 3x6-8 RI 1-2mins)
Accessory - EZ BB Preachers SS DB Overhead Tri extns (3x6-8 RI 1-2min) + Weighted dips (3x6-8 RI 1min) + weighted crunches(3x8-10 RI 1min)

Need suggestions on improving this.

**P-funk** · 04-15-2006, 02:56 PM

the workout is sort of odd. the way you wrote it out doesn't help either as it is difficult to read.

if you are dieting just train to maintain muscle mass. that should be your main goal right now. you don't have vary much lower body work in there (3 exercises from what I can tell) and the ones you have are two quad dominant exercises and one hip domintant exercise (deadlifts). You may want to consider trying to go with two workouts and splitting them over 3 days..

workout a
workout b
workout a (again)

BulkMeUp · 04-15-2006, 04:30 PM

Quote:

Originally Posted by P-funk

the workout is sort of odd. the way you wrote it out doesn't help either as it is difficult to read.

Sorry. Here it is again, if it helps to correct things.

Tue
Seated Rows machine - 3x3 RI 3mins
Leg Press - 3x6-8 RI 1-2mins
Db Incline Press - 3x6-8 RI 1-2mins
Rope Pushdowns SS Chin Ups - 3x6-8 RI 1-2min
weighted Dips - 3x6-8 RI 1min
Weighted Leg Raises - 3x8-10 RI 1min

Thu
BB Flat Bench - 3x3 RI 3mins
DL's - 3x6-8 RI 1-2mins
Low HS Lat pulls - 3x6-8 RI 1-2mins
Standing DB Militaries - 3x6-8 RI 1min
Int/Ext Rotator Cuff - 3x8-10 RI 1min
Standing Calves - 3x8-10 RI 1min

Sat
ATG Squats - 3x3 RI 3mins
HS Pulldowns - 3x6-8 RI 1-2mins
BB Decline - 3x6-8 RI 1-2mins
EZ BB Preachers SS DB Overhead Tri extns - 3x6-8 RI 1-2min
Weighted dips - 3x6-8 RI 1min
weighted crunches - 3x8-10 RI 1min

Quote:

Originally Posted by P-funk

if you are dieting just train to maintain muscle mass. that should be your main goal right now. you don't have vary much lower body work in there (3 exercises from what I can tell) and the ones you have are two quad dominant exercises and one hip domintant exercise (deadlifts). You may want to consider trying to go with two workouts and splitting them over 3 days..

workout a
workout b
workout a (again)

So something like:
A
DL's - 3x6-8 RI 1-2mins
DB Incline Bench - 3x3 RI 3mins
Low HS Lat pulls - 3x6-8 RI 1-2mins
Standing DB Militaries - 3x6-8 RI 1min
Int/Ext Rotator Cuff - 3x8-10 RI 1min
Standing Calves - 3x8-10 RI 1min

B
ATG Squats - 3x3 RI 3mins
HS Pulldowns - 3x6-8 RI 1-2mins
BB Decline - 3x6-8 RI 1-2mins
EZ BB Preachers SS DB Overhead Tri extns - 3x6-8 RI 1-2min
Weighted dips - 3x6-8 RI 1min
weighted crunches - 3x8-10 RI 1min

What loading parameters/sets/reps/RI would you suggest?

**CowPimp** · 04-15-2006, 06:06 PM

Where are the parameters representing working on power? That looks like strength and functional hypertrophy.

BulkMeUp · 04-15-2006, 06:31 PM

Quote:

Originally Posted by CowPimp

Where are the parameters representing working on power? That looks like strength and functional hypertrophy.

Thats what i'm trying to straighten out

The paramters above are my current ones. They need to be changed. Using suggestions from P, I was thinking of using ~50% for 8x2 reps RI 45sec? or ~70% 3x5 reps RI 60sec?

Also only 1 exercise each. No accessory movements (or min accessory movements?) E.g...

A
Squats
Incline Bench
HS Low Lat pulls
(Optional accessory = Curls + CG Bench)

B
DL's
HS High Lat Pulls
Decline Bench
(Optional accessory = Militaries + Standing Calves)

Those 2 wo's will be on a 3x rotation. Does that look ok? any suggestions?

**P-funk** · 04-15-2006, 08:00 PM

I still don't get what your goals are though....what are you trying to train for? Why is the power training neccessary? You aren't competitive lifting......you aren't playing sports so you don't need plyos. I don't understand what the point is. Just train properly and you will get stronger.

BulkMeUp · 04-15-2006, 08:25 PM

Quote:

Originally Posted by P-funk

I still don't get what your goals are though....what are you trying to train for? Why is the power training neccessary? You aren't competitive lifting......you aren't playing sports so you don't need plyos. I don't understand what the point is. Just train properly and you will get stronger.

I'm presently cutting and since am not eating to gain size and hence i thought of doing something other than a routine leaning towards hypertrophy. But i'll do as you suggest and simply train to maintain.

This is similar to what i am presently doing, Would suggest any changes?

A
DL's - 3x6-8 RI 1-2mins
DB Incline Bench - 3x6-8 RI 1-2mins
Low HS Lat pulls - 3x6-8 RI 1-2mins
Standing DB Militaries - 3x6-8 RI 1min
Int/Ext Rotator Cuff - 3x8-10 RI 1min
Standing Calves - 3x8-10 RI 1min

B
ATG Squats - 3x6-8 RI 1-2mins
HS Pulldowns - 3x6-8 RI 1-2mins
BB Decline - 3x6-8 RI 1-2mins
EZ BB Preachers SS DB Overhead Tri extns - 3x6-8 RI 1-2min
Weighted dips - 3x6-8 RI 1min
weighted crunches - 3x8-10 RI 1min

Those 2 wo's will be on a rotation 3x per week.

**P-funk** · 04-15-2006, 08:53 PM

Quote:

Originally Posted by BulkMeUp

I'm presently cutting and since am not eating to gain size and hence i thought of doing something other than a routine leaning towards hypertrophy. But i'll do as you suggest and simply train to maintain.

This is similar to what i am presently doing, Would suggest any changes?

A
DL's - 3x6-8 RI 1-2mins
DB Incline Bench - 3x6-8 RI 1-2mins
Low HS Lat pulls - 3x6-8 RI 1-2mins
Standing DB Militaries - 3x6-8 RI 1min
Int/Ext Rotator Cuff - 3x8-10 RI 1min
Standing Calves - 3x8-10 RI 1min

B
ATG Squats - 3x6-8 RI 1-2mins
HS Pulldowns - 3x6-8 RI 1-2mins
BB Decline - 3x6-8 RI 1-2mins
EZ BB Preachers SS DB Overhead Tri extns - 3x6-8 RI 1-2min
Weighted dips - 3x6-8 RI 1min
weighted crunches - 3x8-10 RI 1min

Those 2 wo's will be on a rotation 3x per week.

to much going on between the 2 workouts to expect to do them three times a week.

You need to either:

a) work out 3 different rep ranges to target on each day. ie:

mon- 3x12
wed- 3x10
fri- 4x6

or

b) use some sort of conjugate routine and train one group of rep ranges at maintenance weight for a few weeks and push up the intensity in another group of rep ranges and then flip them around over the course of the next training cycle.

Something like

week 1-3
focus- heavy work like 3x3, 3x5, 4x1, etc...
follow it with light work for maintenance in a more moderate rep range. 2-3 sets of 8-12.

week 4-6
work to maintain strength by not pushing the heavy work to much. just work to maintain it. Somethine like 3x3 at a 6RM (85%) instead of 3x3 at a 3-4RM (90-92%) like you did the first 3 weeks.
then try and push the maintenace work up in volume and really work on making increases....something like 3-4 x 8-12.

Just some ideas.

Other things you could try would be to work your strength, power and hypertrophy concurrenty. You main exercises would be strength in one workout and then power in the next (less intensity and working on speed) and then followed by general bodybuilder shit with rep ranges like 2x15, 3x12, 3x10, 3x8 etc......

May look like this:

mon-
day 1
heavy lower body
deadlift- 3x3
front squat- 3x3
then a hamstring exercise (leg curls? hypers?) in the "bodybuilder rep range"
calves

wed
day2
light upper
bench press- 6-8 sets x 3 reps@70-75% of 1RM with 45sec rest
barbell rows- same loading as bench (70-75% is equal to your 10-12RM)
then in the "BBer rep ranges" go with an overhead press and a pull down and some arms bull shit

fri
day 3
light lower
speed squat- 6-8 sets x 3 reps@70-75% of 1RM with 45sec rest
RDL with toe raise and shrug- same loading as squat (70-75% is equal to your 10-12RM)
follow that up with a quad dom. exercise, something like a lunge maybe or a split squat in the BBer rep range
calves

then the next week the days flip....

mon
day 1
heavy upper
bench or overhead press- 3x3
chin ups- 3x3
BBer shit for either chest or overhead, depending on which one you didn't do as the first exercise and also BBer shit for some sort of rowing motion (cable row?) and one bicep exercise (upper gets two days this week so bi's today and tri's on friday.....only on the week where it gets trained once go with both bi/tri in one workout)

wed
day2
heavy lower
(same as previous heavy lower body day but add a quad exercise for BBer shit also since you are not training legs twice this week. so one quad and one hamstring BBer type rep range exercise.)

fri
day3
light upper
(same as previous upper body day...only thing is drop the bicep exercise and keep the tricep exercise.).

Ofcourse you can do this shit with a total body workout also if you wanted. I believe i had a journal sometime last year where I did total body workouts something like

mon-
lower body power (speed squats 8x2)
heavy upper
assistance work

wed-
upper power (speed bench 8x2)
heavy lower
assistance work

fri-
general conditioning and work capacity day. Energy system development.

I could dig it up if you aren't satisfied with the other things I have layed out here.

Other then that all I have to say is that I must really like you to put this much in one post....lol

**CowPimp** · 04-15-2006, 09:25 PM

P, I think he's saying workout 3 times per week, alternating between the two. Not performing each workout 3 times in a week...

**P-funk** · 04-15-2006, 09:29 PM

Quote:

Originally Posted by CowPimp

P, I think he's saying workout 3 times per week, alternating between the two. Not performing each workout 3 times in a week...

I know that is what he was saying. What I was saying was that doing something like 3 x 6 three times a week is over kill. Especially if workouts #1 and workout #3 that week are the exact same exercises and the exact same loading. See what I mean?

**CowPimp** · 04-16-2006, 01:01 AM

Quote:

Originally Posted by P-funk

I know that is what he was saying. What I was saying was that doing something like 3 x 6 three times a week is over kill. Especially if workouts #1 and workout #3 that week are the exact same exercises and the exact same loading. See what I mean?

Oh, I gotcha.

One thing I used on my last full body routine with good success was a combination of repetition ranges within each session. The first exercise was 8x3 @ 5-6RM, the second was 4x6 @ 8-9RM, and the third was 3x10 @ 12RM. Then I would follow with accessory work in the 12-20RM range. I rotated which exercise was first: a pressing movement, pulling movement, or lower body movement.

**P-funk** · 04-16-2006, 07:15 AM

Quote:

Originally Posted by CowPimp

Oh, I gotcha.

One thing I used on my last full body routine with good success was a combination of repetition ranges within each session. The first exercise was 8x3 @ 5-6RM, the second was 4x6 @ 8-9RM, and the third was 3x10 @ 12RM. Then I would follow with accessory work in the 12-20RM range. I rotated which exercise was first: a pressing movement, pulling movement, or lower body movement.

yea, the only problem I see with that is that you are trying to encompass a whole lot of boimeters into one session. True Conjugate training would take a few biometers but have one focus and then everything else trained in the same cycle but at maintenace....like focus strength with a little bit of endurance and a little bit of power both at maintenance. Do that for a few weeks then switch. Kind of like Zatsiorsky recommends. Concurrent training (what the westisde bb template actually is) takes a couple of biometers (in this case power and strength) and focuses on both qualities each in the same training cycle (dynamic effort day/max effort day).

The problem with trying to focus on two many biometers at the same time is that you become a "jack of all trades, master of none". It is like the difference between being really great at one thing and then moving on and getting really good at another while maintaining the qualites of teh previos (conjugate....Zatsiorsky recommends 2 week training blocks of focus) or being just mediocre at a whole bunch of things..ie, decent strength, decent power, decent endurance. Zatsiorsky says that you can only focus on two biometers within the same trainign cycle. Anymore then that and things start to go out the window. Taking two (concurrent training) direct areas of focus is what the westside template is based on and it defenitly works.

**CowPimp** · 04-16-2006, 10:56 AM

Quote:

Originally Posted by P-funk

yea, the only problem I see with that is that you are trying to encompass a whole lot of boimeters into one session. True Conjugate training would take a few biometers but have one focus and then everything else trained in the same cycle but at maintenace....like focus strength with a little bit of endurance and a little bit of power both at maintenance. Do that for a few weeks then switch. Kind of like Zatsiorsky recommends. Concurrent training (what the westisde bb template actually is) takes a couple of biometers (in this case power and strength) and focuses on both qualities each in the same training cycle (dynamic effort day/max effort day).

The problem with trying to focus on two many biometers at the same time is that you become a "jack of all trades, master of none". It is like the difference between being really great at one thing and then moving on and getting really good at another while maintaining the qualites of teh previos (conjugate....Zatsiorsky recommends 2 week training blocks of focus) or being just mediocre at a whole bunch of things..ie, decent strength, decent power, decent endurance. Zatsiorsky says that you can only focus on two biometers within the same trainign cycle. Anymore then that and things start to go out the window. Taking two (concurrent training) direct areas of focus is what the westside template is based on and it defenitly works.

I was actually focusing on hypertrophy during that mesocycle. That's why the intensity pretty much fell in the 6-12RM range throughout. Nonetheless, I see your point. I still enjoyed the routine a lot and saw some good gains in terms of both strength and mass though.

BulkMeUp · 04-16-2006, 11:21 AM

Thanks P. Much appreciated! I'll def refer to this post to create future wo's

Quote:

Originally Posted by P-funk

Ofcourse you can do this shit with a total body workout also if you wanted. I believe i had a journal sometime last year where I did total body workouts something like

mon-
lower body power (speed squats 8x2)
heavy upper
assistance work

wed-
upper power (speed bench 8x2)
heavy lower
assistance work

fri-
general conditioning and work capacity day. Energy system development.

I'll go with that one. How does the following look?

Mon
Front Squats 8x2 reps @50% RI 45sec
Lunges 8x2 reps @50% RI 45sec
Bench 3x3 reps @ 80-85% RI 3min
Rows 3x3 reps @ 80-85% RI 3min
Curls 3x10 RI 1min
Militaries 3x10 RI 1min

Wed
Rows 8x2 reps @50% RI 45sec
Bench 8x2 reps @50% RI 45sec
DL's 3x3 reps @ 80-85% RI 3min
Back Squats 3x3 reps @ 80-85% RI 3min
CG Bench 3x10 RI 1min
Standing calves 3x10 RI 1min

Fri
"general conditioning and work capacity day. Energy system development."

Not sure what to do for that.

Quote:

Originally Posted by P-funk

I could dig it up if you aren't satisfied with the other things I have layed out here.

Would like to have that. If not for this routine, i could use it for tips for future ones.

Quote:

Originally Posted by P-funk

Other then that all I have to say is that I must really like you to put this much in one post....lol

Thanks P! Really appreaciate all your input

**CowPimp** · 04-16-2006, 01:40 PM

If you use that template, I would say that you do some lower body assistance work too.

So, the assistance work on Monday might look like this:
Romanian Deadlifts 3x10
Military Press 3x10
Pulldowns 3x10

The assistance work on Wednesday might look like this:
Split Squats 3x10
DB Bench Press 3x10
Seated Cable Rows 3x10

Otherwise you aren't doing anything but strength or power training for your lower body. Also, my preference would be to perform the heavier resistance training workout on Monday and Friday, and the GPP work on Wednesday, but to each his own.

The conditioning work might be like the bodyweight circuits I do, it might be sled dragging, it might be interval training, it might be complex training with weights, etc.

**P-funk** · 04-16-2006, 02:59 PM

Quote:

Originally Posted by BulkMeUp

I'll go with that one. How does the following look?

Mon
Front Squats 8x2 reps @50% RI 45sec
Lunges 8x2 reps @50% RI 45sec
Bench 3x3 reps @ 80-85% RI 3min
Rows 3x3 reps @ 80-85% RI 3min
Curls 3x10 RI 1min
Militaries 3x10 RI 1min

Wed
Rows 8x2 reps @50% RI 45sec
Bench 8x2 reps @50% RI 45sec
DL's 3x3 reps @ 80-85% RI 3min
Back Squats 3x3 reps @ 80-85% RI 3min
CG Bench 3x10 RI 1min
Standing calves 3x10 RI 1min

Fri
"general conditioning and work capacity day. Energy system development."

Not sure what to do for that.

a) no need to do lunges like that. just do them as an accessory lift.

b) the intensity need to be higher then 80-85%. Remeber, we are training strength and power concurrently. Not one focus and the other at maintenance (conjugate). I would go with 90% (4RM) for that.

c) I never do rows for speed reps. Although I suppose you could I usually keep the speed work to my main exercises (squat, bench, dead, clean, snatch, jerk).

d) you are trying to get way to much shit in on those two days. Remeber, there is a third day there. Don't squat and deadlift heavy on wed. You will have nothing left for friday's workout! Move one to speed work on mon. and keep the other on wed.

I would do it like this:

day1- lower power/upper strength
squats- 8x2@60%
bench press- 3x3 @ 90%
assistance work
2-3 sets x 8-12 reps
RDL
one arm db row
triceps

day 2- upper power/lower strength
speed bench- 8x2@60%
deadlift- 3x3@90% or 9x1@90%
assistance work
2-3 sets x 8-12 reps
bulgarian squat or leg press
overhead DB press
pulldowns
biceps

day- overal conditioning

lots of things to do here. Could be circuits. Could be complexes or olympic lifts. Lots of ideas.

Maybe something like:

circuit A
10 reps per exercise
front squat
incline BB press
lunges
DB bench press
rest 2min and repeat one more time

circuit B
10 reps per exercise
sumo deadlift
chin ups
hyperextensions
cable row
rest 2min and repeat

this day could be a lot of things though. Really, anything that hits the LA system.....maybe one long circuit with 30sec rest between each exercise and 10 reps on each....like

front squat
rest 30sec
incline press
rest 30sec
chin up
rest 30sec
sumo deadlift
rest 30sec
DB bench press
rest 30sec
cable row
rest 30sec
repeat one more time

**P-funk** · 04-16-2006, 03:07 PM

Quote:

Originally Posted by CowPimp

I was actually focusing on hypertrophy during that mesocycle. That's why the intensity pretty much fell in the 6-12RM range throughout. Nonetheless, I see your point. I still enjoyed the routine a lot and saw some good gains in terms of both strength and mass though.

I don't doubt it. It looks like hypertrophy was the goal. Your second and thrid lifts were 4x6 and 3x10. Which are right in that rep range where you want to be for hypertrophy. The strength exercise was 8x3 but was at a 5-6RM. Which is good. It looks like a solid program focusing on size and strength.

**CowPimp** · 04-16-2006, 03:36 PM

Those complexes are brutal. I do those in my circuit routines occasionally. Here is an article from Alwyn Cosgrove about energy systems work, which lists some complexes that flow together nicely and beat you to Hell:

http://www.alwyncosgrove.com/MetabolicPower.html

BulkMeUp · 04-17-2006, 10:16 AM

Quote:

Originally Posted by P-funk

d) you are trying to get way to much shit in on those two days. Remeber, there is a third day there. Don't squat and deadlift heavy on wed. You will have nothing left for friday's workout! Move one to speed work on mon. and keep the other on wed.

I was trying to balance the movement. So..
Bench/push<-->Rows/pull. And consequently thought i should do .. Quads<-->Hams.

But i get what you said and i'll follow the corrected routine that you laid out. Thanks once again.

BulkMeUp · 04-17-2006, 10:18 AM

Quote:

Originally Posted by CowPimp

Those complexes are brutal.

Just looking at those complexes is making me dizzy

I'll have to resked the circuit/complex day to be on the weekend. I wo after work which is a busy time at the zoo.. er .. gym. It will be very diff to get equip in 30sec intervals at that time. Weekends are not so busy.

Thanks for that link. I'll study those options as well.

BulkMeUp · 04-18-2006, 11:34 AM

One last question. I always do a few sets of dynamic warm up sets before i get started. I guess it would be suggested to throw in some warm up sets in addition to that on day1 & 2 before each working set?

saaay something like 3sets @ 30%, 40% &50% for 5 reps for the first exercise and 3 sets @ 60%, 70% & 80% for 5 reps for the second exercise?

**P-funk** · 04-18-2006, 11:38 AM

So the first exercises is you power exercises:

you want to go

3x5@60% (yes, you can warm up)

the second exercise is your strength exercise....I wouldn't pyramid up in weight like that. I would do a little warm up and then try and just rock all 3 sets of 5 reps with 80-85%.

BulkMeUp · 04-18-2006, 11:55 AM

Ok.. gotcha.. will do!

**CowPimp** · 04-18-2006, 01:27 PM

My warmups for dynamic effort stuff is usually pretty minimal. I start with my dynamic flexibility stuff, which takes a good 10-15 minutes, but the DE work might look like this:

135 x 4
185 x 3
225 x 2
275 - 8x2

Or something like that. Nothing fancy.

04-15-2006, 02:56 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	the workout is sort of odd. the way you wrote it out doesn't help either as it is difficult to read. if you are dieting just train to maintain muscle mass. that should be your main goal right now. you don't have vary much lower body work in there (3 exercises from what I can tell) and the ones you have are two quad dominant exercises and one hip domintant exercise (deadlifts). You may want to consider trying to go with two workouts and splitting them over 3 days.. workout a workout b workout a (again) E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-15-2006, 06:06 PM	#4
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Where are the parameters representing working on power? That looks like strength and functional hypertrophy. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-15-2006, 08:00 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	I still don't get what your goals are though....what are you trying to train for? Why is the power training neccessary? You aren't competitive lifting......you aren't playing sports so you don't need plyos. I don't understand what the point is. Just train properly and you will get stronger. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-15-2006, 09:25 PM	#9
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	P, I think he's saying workout 3 times per week, alternating between the two. Not performing each workout 3 times in a week... The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-16-2006, 01:40 PM	#15
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	If you use that template, I would say that you do some lower body assistance work too. So, the assistance work on Monday might look like this: Romanian Deadlifts 3x10 Military Press 3x10 Pulldowns 3x10 The assistance work on Wednesday might look like this: Split Squats 3x10 DB Bench Press 3x10 Seated Cable Rows 3x10 Otherwise you aren't doing anything but strength or power training for your lower body. Also, my preference would be to perform the heavier resistance training workout on Monday and Friday, and the GPP work on Wednesday, but to each his own. The conditioning work might be like the bodyweight circuits I do, it might be sled dragging, it might be interval training, it might be complex training with weights, etc. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-15-2006, 11:58 AM	#1
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	Full Body routine (power specific) Presently I'm on a cut and since i am not eating to grow, i'm trying to focus on neuroligical efficiency instead. The routine i am working with isnt correct to achieve this goal. Here is my present routine: Tue Primary Lift - Seated Rows machine 3x3 RI 3mins Secondary Lifts - Leg Press + Db Incline Press (each 3x6-8 RI 1-2mins) Accessory - Rope Pushdowns SS Chin Ups (3x6-8 RI 1-2min) + weighted Dips (3x6-8 RI 1min) + Weighted Leg Raises(3x8-10 RI 1min) Thu Primary Lift - BB Flat Bench 3x3 RI 3mins Secondary Lifts - DL's + Low HS Lat pulls (each 3x6-8 RI 1-2mins) Accessory - Standing DB Militaries (3x6-8 RI 1min) + Int/Ext Rotator Cuff (3x8-10 RI 1min) + Standing Calves(3x8-10 RI 1min) Sat Primary Lift - ATG Squats 3x3 RI 3mins Secondary Lifts - HS Pulldowns + BB Decline (each 3x6-8 RI 1-2mins) Accessory - EZ BB Preachers SS DB Overhead Tri extns (3x6-8 RI 1-2min) + Weighted dips (3x6-8 RI 1min) + weighted crunches(3x8-10 RI 1min) Need suggestions on improving this.

04-16-2006, 03:36 PM	#18
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	Those complexes are brutal. I do those in my circuit routines occasionally. Here is an article from Alwyn Cosgrove about energy systems work, which lists some complexes that flow together nicely and beat you to Hell: http://www.alwyncosgrove.com/MetabolicPower.html The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

04-18-2006, 11:34 AM	#21
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	One last question. I always do a few sets of dynamic warm up sets before i get started. I guess it would be suggested to throw in some warm up sets in addition to that on day1 & 2 before each working set? saaay something like 3sets @ 30%, 40% &50% for 5 reps for the first exercise and 3 sets @ 60%, 70% & 80% for 5 reps for the second exercise?

04-18-2006, 11:38 AM	#22
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 31,701	So the first exercises is you power exercises: you want to go 3x5@60% (yes, you can warm up) the second exercise is your strength exercise....I wouldn't pyramid up in weight like that. I would do a little warm up and then try and just rock all 3 sets of 5 reps with 80-85%. E-Book: Take Charge! Everything You Need To Know To Write Your Own Training Programs Online Consulting/Program Design Reality Based Fitness Podcast Check me out on Twitter! Subscribe to our free monthly newsletter! "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-18-2006, 11:55 AM	#23
BulkMeUp ..is bulking up! Elite Member Join Date: Apr 2004 Location: Cana-dah Posts: 5,636	Ok.. gotcha.. will do!

04-18-2006, 01:27 PM	#24
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,619	My warmups for dynamic effort stuff is usually pretty minimal. I start with my dynamic flexibility stuff, which takes a good 10-15 minutes, but the DE work might look like this: 135 x 4 185 x 3 225 x 2 275 - 8x2 Or something like that. Nothing fancy. The only time it's bad to feel the burn is when you're peeing... Belligerent Bovine badass YouTube Videos

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode