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2008 Competition Prep and Training
- Thread starter Tatyana
- Start date
Tatyana
Elite Mentor
Re: 2008 Competition Preparation
Again this week, just cardio and Penjak silat.
Love it, I even have a wee inkling to train for a fight.
As I have been doing this undulating periodisation training P/RR/S for nearly a year now, both myself and my training buddy are up for a change, soooooooooooo, for the next 6-12 months I am going to be giving doggcrapp a go.
It was developed by Dante T. and there is a thread related to this style of training on this site as well
http://www.elitefitness.com/forum/weight-training-weight-lifting/dc-training-342974.html
This is NOT a newbie routine.
Ok, my routine
Monday - Hammerstrength (HS) day (this is because most Mondays I don't have my training buddy)
Chest
HS Incline Bench
x3 warmups
x1 working set - rest pause (rp) first set 7-10 reps (total 11-15 rp)
Shoulders
HS military press
x3 warmup
x 1 working set same as incline bench 11-15 rp
Back width
Close grip pulldowns
x2 warmups
x1 working set same as above 11-15 rp
Back Thickness
1 x warm up set
Rack pulls 6-9 reps + 9-12 reps straight sets
Triceps
1 x warmup set
E-Z bar tricep extentions on a incline 15-30 rp
Extreme stretching
Wednesday
Hamstrings
Lying leg curls
2x warmup sets
1 x working set 15-30 rp
Quads 3 x warmup
1 x working set front squats
1 x widow maker hack squats or back squats (20 reps)
Calves
Seated calves
1 x warmup set
1 x 10-12 reps straight set
Biceps
HS preacher curls
2 x warmup sets
1 x working set 11-20 rp
Forearms
Alternating pinwheel curls
1x 10-20 reps straight set
Extreme stretching
Thursday- Free weight day (should be Friday but no training buddy most Fridays )
Chest
Free flat bench
3 x warm ups
1x working set (11-15 rp)
Shoulders
Free miltary press
3x warmups sets
1 x working set (11-20 rp)
Back thickness
T-bar rows
10-12 reps straight set
Back width
Front rack chins
3x warmups
1 x working set 11-20 rp
Triceps
Reverse grip bench press/close grip bench press
2 x warmups
1 x working set 11-20 rp
Extreme stretching
Saturday
Hamstrings
Sumo Leg press
1x warmup set
15-25 straight set
Quads
Squats
3 x warmups
1 x working set 6-9 reps
1 x widow maker 20 reps
Calves
Leg press calf press
1 x warm up
1 x 10-15 reps straight set
Biceps
Barbell drag curls/gironda curls
1 x warmups
1 x working set 11-20 rp
Forearms
Hammer curls
1 x straight set 10-20 reps
Extreme stretching
http://img396.imageshack.us/slidesho...465404m2r.smil
Again this week, just cardio and Penjak silat.
Love it, I even have a wee inkling to train for a fight.
As I have been doing this undulating periodisation training P/RR/S for nearly a year now, both myself and my training buddy are up for a change, soooooooooooo, for the next 6-12 months I am going to be giving doggcrapp a go.
It was developed by Dante T. and there is a thread related to this style of training on this site as well
http://www.elitefitness.com/forum/weight-training-weight-lifting/dc-training-342974.html
This is NOT a newbie routine.
Ok, my routine
Monday - Hammerstrength (HS) day (this is because most Mondays I don't have my training buddy)
Chest
HS Incline Bench
x3 warmups
x1 working set - rest pause (rp) first set 7-10 reps (total 11-15 rp)
Shoulders
HS military press
x3 warmup
x 1 working set same as incline bench 11-15 rp
Back width
Close grip pulldowns
x2 warmups
x1 working set same as above 11-15 rp
Back Thickness
1 x warm up set
Rack pulls 6-9 reps + 9-12 reps straight sets
Triceps
1 x warmup set
E-Z bar tricep extentions on a incline 15-30 rp
Extreme stretching
Wednesday
Hamstrings
Lying leg curls
2x warmup sets
1 x working set 15-30 rp
Quads 3 x warmup
1 x working set front squats
1 x widow maker hack squats or back squats (20 reps)
Calves
Seated calves
1 x warmup set
1 x 10-12 reps straight set
Biceps
HS preacher curls
2 x warmup sets
1 x working set 11-20 rp
Forearms
Alternating pinwheel curls
1x 10-20 reps straight set
Extreme stretching
Thursday- Free weight day (should be Friday but no training buddy most Fridays )
Chest
Free flat bench
3 x warm ups
1x working set (11-15 rp)
Shoulders
Free miltary press
3x warmups sets
1 x working set (11-20 rp)
Back thickness
T-bar rows
10-12 reps straight set
Back width
Front rack chins
3x warmups
1 x working set 11-20 rp
Triceps
Reverse grip bench press/close grip bench press
2 x warmups
1 x working set 11-20 rp
Extreme stretching
Saturday
Hamstrings
Sumo Leg press
1x warmup set
15-25 straight set
Quads
Squats
3 x warmups
1 x working set 6-9 reps
1 x widow maker 20 reps
Calves
Leg press calf press
1 x warm up
1 x 10-15 reps straight set
Biceps
Barbell drag curls/gironda curls
1 x warmups
1 x working set 11-20 rp
Forearms
Hammer curls
1 x straight set 10-20 reps
Extreme stretching
http://img396.imageshack.us/slidesho...465404m2r.smil
Last edited:
Tatyana
Elite Mentor
Re: 2008 Competition Preparation
My buddy RazorRipped just gave me a modified version of DC/mike mentzer's HIT that I am going to post here as well.
-----------------------------------------------------------------
Here's my rotation A and B done in a bi weekly fashion. This is a great 4 day split to pack on muscle. I've altered this to have my trainee's do legs first, then back day, then chest/bi day,and the following day, delts/tri's
Like this : Mon-wed-fri-sat
Rotation A
Chest/ Bicep
Smith machine incline press 1 set
Hammer strength flat bench 1 set
Incline BD fly 1 set
Barbell curl 1 set
Machine preacher 1 set
DB hammer curl 1 set
--------------------------
Delt/ Tricep
Smith machine behind neck presses 1 set
DB laterals 1 set
DB hammer grip front raises 1 set
Close grip presses 1 set
Incline skull crusher 1 set
Seated barbell extension 1 set
----------------------------
Quads/Ham/calve
Smith machine squat 1 set
Leg press 1 set
Leg extension 1 set
Stiff leg dead lift 1 set
Lying curls 1 set
Standing curls 1 set
Seated calve raise 1 set
--------------------------
Back/rear delt
Barbell row 1 set
1 arm machine rows 1 set
Hammer strength high row 1 set
Pull over machine 1 set
DB reverse incline fly 1 set
ROTATION B
Chest/ bicep
Smith machine flat bench 1 set
Hammer strength incline press 1 set
Machine fly 1 set
Preacher curl 1 set
Seated DB curl 1 set
cable curl 1 set
-------------------------
Delt/Tricep
Hammer strength machine press 1 set
Wide grip upright row 1 set
Barbell front raise 1 set
Weighted dips 1 set
Flat bench skull crusher 1 set
Wide grip cable pushdowns 1 set
( I alternate grips between sessions, as well as use a rope at times)
------------------------------------
Quads/ Hams/calve
Hack squat 1 set
unilateral leg press 1 set
machine squats 1 set
Sumo presses( on leg press machine) 1 set
1 leg lying curl 1 set
1 leg static lunge 1 set
Standing calve raise 1 set
-----------------------------
Back/rear delt
Dead lift 1 set
Hammer strength pull down 1 set
Seated cable row 1 set
Stiff arm push down 1 set
Bent cable reverse fly 1 set
My buddy RazorRipped just gave me a modified version of DC/mike mentzer's HIT that I am going to post here as well.
-----------------------------------------------------------------
Here's my rotation A and B done in a bi weekly fashion. This is a great 4 day split to pack on muscle. I've altered this to have my trainee's do legs first, then back day, then chest/bi day,and the following day, delts/tri's
Like this : Mon-wed-fri-sat
Rotation A
Chest/ Bicep
Smith machine incline press 1 set
Hammer strength flat bench 1 set
Incline BD fly 1 set
Barbell curl 1 set
Machine preacher 1 set
DB hammer curl 1 set
--------------------------
Delt/ Tricep
Smith machine behind neck presses 1 set
DB laterals 1 set
DB hammer grip front raises 1 set
Close grip presses 1 set
Incline skull crusher 1 set
Seated barbell extension 1 set
----------------------------
Quads/Ham/calve
Smith machine squat 1 set
Leg press 1 set
Leg extension 1 set
Stiff leg dead lift 1 set
Lying curls 1 set
Standing curls 1 set
Seated calve raise 1 set
--------------------------
Back/rear delt
Barbell row 1 set
1 arm machine rows 1 set
Hammer strength high row 1 set
Pull over machine 1 set
DB reverse incline fly 1 set
ROTATION B
Chest/ bicep
Smith machine flat bench 1 set
Hammer strength incline press 1 set
Machine fly 1 set
Preacher curl 1 set
Seated DB curl 1 set
cable curl 1 set
-------------------------
Delt/Tricep
Hammer strength machine press 1 set
Wide grip upright row 1 set
Barbell front raise 1 set
Weighted dips 1 set
Flat bench skull crusher 1 set
Wide grip cable pushdowns 1 set
( I alternate grips between sessions, as well as use a rope at times)
------------------------------------
Quads/ Hams/calve
Hack squat 1 set
unilateral leg press 1 set
machine squats 1 set
Sumo presses( on leg press machine) 1 set
1 leg lying curl 1 set
1 leg static lunge 1 set
Standing calve raise 1 set
-----------------------------
Back/rear delt
Dead lift 1 set
Hammer strength pull down 1 set
Seated cable row 1 set
Stiff arm push down 1 set
Bent cable reverse fly 1 set
Re: 2008 Competition Preparation
I'm doing something similar in order to build, but not quite as many exercises. Covering all bp in two days, but 3 different routines. Monday, wednesday, friday; repeat.
I'm doing something similar in order to build, but not quite as many exercises. Covering all bp in two days, but 3 different routines. Monday, wednesday, friday; repeat.
Re: 2008 Competition Preparation
Tat, keep us posted with any upcoming events.
And pictures offcourse
Tat, keep us posted with any upcoming events.
And pictures offcourse
Tatyana
Elite Mentor
Re: 2008 Competition Preparation
I don't think I will be doing another comp this year, I don't think it would be that great for my brain or body to have to diet that hard for another 6-8 weeks.
I think I would rather go into a muscle building phasefor the next six months, get as freaky massive as I can (naturally) and start dieting again.
I am also experimenting a bit with my diet, I am not sure if it is going to work with the heavy training, I will give it another two or three weeks before I make up my mind.
I don't think I will be doing another comp this year, I don't think it would be that great for my brain or body to have to diet that hard for another 6-8 weeks.
I think I would rather go into a muscle building phasefor the next six months, get as freaky massive as I can (naturally) and start dieting again.
I am also experimenting a bit with my diet, I am not sure if it is going to work with the heavy training, I will give it another two or three weeks before I make up my mind.
