17+ week progressive training cycle

RockSolid · 09-13-2006, 10:25 AM

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

RockSolid · 09-13-2006, 10:27 AM

Let me know what you think all suggestions welcome

TJ Cline · 09-13-2006, 10:28 AM

Quote:

Originally Posted by RockSolid

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.

RockSolid · 09-13-2006, 10:38 AM

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

TJ Cline · 09-13-2006, 10:41 AM

Quote:

Originally Posted by RockSolid

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

RockSolid · 09-13-2006, 10:44 AM

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

TJ Cline · 09-13-2006, 10:49 AM

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.

Witchblade · 09-13-2006, 10:51 AM

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

RockSolid · 09-13-2006, 03:25 PM

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

Double D · 09-16-2006, 03:45 AM

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

09-13-2006, 10:49 AM	#7
TJ Cline Member Join Date: May 2005 Posts: 12,544	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.
TJ Cline Member Join Date: May 2005 Posts: 12,544

09-13-2006, 10:51 AM	#8
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Why don't you join the boxing club now instead of doing seal training?
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

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

09-13-2006, 10:25 AM	#1
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	17+ week progressive training cycle BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.

09-13-2006, 10:27 AM	#2
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	Let me know what you think all suggestions welcome

09-13-2006, 10:38 AM	#4
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	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

09-13-2006, 10:44 AM	#6
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	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

09-13-2006, 03:25 PM	#9
RockSolid Registered User Join Date: Sep 2005 Location: Buffalo, NY Posts: 110 Photos: 3	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

09-16-2006, 03:45 AM	#10
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I like the pyramirding. I have gotten great results with pyramirding
	www.crossfit.com