Big Boy Basics

[miked8c]

Thats fine then.

I would workout 4 days a week.

Day 1: Lower 1
Day 2: off
Day 3: Upper 1
Day 4: Lower 2
Day 5: off
Day 6: Upper 2
Day 7: off
Day 8: repeat

Lower 1: Deadlifts, Front Squats, Core Training
Upper 1: Bench Press, Rows, CGBP, more rows, more rows, core training
Lower 2: Back Squats, Unilateral RDLs, Pullthroughs, Grip Training, Core training
Upper 2: Overhead Press, Pull-ups both unweighted and weighted, Unilateral OHP and core training

How does this look?

That looks like a solid routine, will you go more in depth with the percentagers I should be using for my compounds and how I should implement SDT?

 

[Andalite]

That looks like a solid routine, will you go more in depth with the percentagers I should be using for my compounds and how I should implement SDT?

I just wanted to know if you liked the outlay of it. Now we can get into the nitty gritty details

Lower 1:
Deadlifts - I think you should plan out your training around 4 week blocs. If you've been on GUStrength and read their training articles, you will know all of the terms I am about to use. Firstly, spend the first bloc running a consolidation cycle. After that, the next block is your SDT Progression. See, week 4 of the consolidation cycle is doing 2 sets of 4 reps or so with 90% of your max (you've built up to that already). So, for this next bloc, you do SDT progression with that weight. The 3rd bloc is Poliquin's 5/1 cycle. 4th bloc should be a single scene wherin you can actually expect to shatter some PRs if you do it correctly and then the 5th bloc is a Quality Volume cycle. This is roughly 5 months of training.
Front Squats - Do 1-5 sets of 1-5 reps....you can use SDT Progression here too.
Core Training - Choose a new core training exercise from the list I gave EM or Trevor...I cannot remember who but there is a list on GUStrength: General Strength Training: The Core Training Thread

Upper 1:
Bench Press - I would do Quality Volume for a month or so and then I would branch off into SDT progression for a while. Maybe run a Singles Scene sometime down the road..
Dumbbell Rows - 3-5 sets of 3-5 reps. Heavy shit.
CGBP - 3-4 sets of 3-7 reps. SDT Progression can kick in here as well.
Cable Rows - 3-4 sets of 8-12 reps. SDT Progression.
Facepulls - 1-2 sets of 15-20 reps.
Core Training - So the way this works (and I forgot to mention this earlier), is that you rotate through the entire list I gave you above.

I actually want to change the lower workout. You want to solely train for strength, right? So we are going to make some changes.

Lower 2:
Overhead Squats - You will need to practice using a broomstick first. But then it's easy. It will take you a couple of months to get down your form but you can make it happen earlier if you want: Ground Up Strength: Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills
Front Squats - 4 sets. 5 reps, 3 reps, 2 reps and then 1 rep. Pyramid downward in terms of reps.
Back Squats - same as front squats
Core Training - same as before

Upper 2:
Overhead Press - 3-5 sets of 3-5 reps. You can increase density (more reps in the same time/set frame) too.
Weighted Pull-ups - Try to hit a total of X amount of reps per workout and keep adding reps and weight every workout thereon. You should try to hit heavy doubles, singles and perhaps triples.
Unilateral Overhead Press - 2-3 sets of 5-7 reps.
Bodyweight Pull-ups - 3-4 sets to failure
Core Training - same guidelines as before

I think you might need to shift to an 8 day rotation after this:

Day 1: Lower 1
Day 2: off
Day 3: Upper 1
Day 4: Lower 2
Day 5: off
Day 6: Upper 2
Day 7: off
Day 8: off
Day 9: Repeat

Just see how your recovery goes and then you can make the changes you need to.

Do all the hip mobility drills you possibly can. You can search them on youtube.

IT/FL Stretch - 30 seconds
Supine Bridges - 12 reps
Unilateral Supine Bridges - 8 reps
Bird Dog - 10 reps
Ankle Mobility - 10 reps
Cradle Walk - 10 reps
Pull Back Butt Kick - 10 reps
Seated 90/90 Stretch - 15 seconds
Squat-to-Stand - 10 reps
Squat Holds - 15 seconds

Good Luck!

 

[Andalite]

Oh...I forgot to add: you must do the Hip Mobility Drills as your STAPLE warm-up before EACH AND EVERY single workout.

 

[Andalite]

I want to spread the word about a few articles composed by Eric Troy from GUStrength.

The first article is about slow versus fast pulls. Why are Deadlifts a slow pull when in comparison Olympic Lifts are much faster? Check this out: Slow Pulls versus Fast Pulls

Why do we Strength Trainees do what we do? What motivates us? Is the end goal or is it the journey leading to its achievement? Eric has explained it here: Strength Training Motivation and Goal Setting

Are you a strength training failurist? What does it mean to be a strength training failurist in the first place? Training To Fail: The Failurists

So what does “neural fatigue” say about the actual observable responses to resistance training? What can it say about affects on muscular strength and power? Or motor control and movement quality? Or endocrine and catecholamine responses? Or training related injuries? Or even psychological profiles? Absolutely nothing. Training to Fail Part 2: Intensity Cycling and High Intensity Overtraining

Do you know why conventional intensity cycling is counter productive? Here's why: Training to Fail Part 3: The Failure of Intensity Cycling

Lastly, here is the latest article on Strength Performance. Check it out: Strength Performance Psychology Versus Physiology: It's All Mental

I hope y'all like the articles. Feel free to comment on them or ask questions or give us your feedback!!!

 

[Andalite]

Upper Body Training

Did a lot of job applications today....Tedious work.

Unilateral Overhead Presses
30 kgs x 5 reps
30 kgs x 5 reps
32 kgs x 3 reps
32 kgs x 5 reps
34 kgs x 2 reps
Getting back there...

Chest Supported Rows
160 lbs x 5 reps
180 lbs x 3 reps
205 lbs x 3 reps
180 lbs x 4 reps
180 lbs x 4 reps

High Cable Rows
75 kgs x 8 reps
75 kgs x 8 reps
80 kgs x 8 reps
70 kgs x 12 reps

Dumbbell Windmills = 12 kgs x 12 reps x 3 sets

Looking forward to tomorrow' squats!!!

 

[miked8c]

Good stuff man it'll take a me a day or two to read these articles and get the basic jist of the whole philosphy, be prepared for a load of questions.

 

[Andalite]

Good stuff man it'll take a me a day or two to read these articles and get the basic jist of the whole philosphy, be prepared for a load of questions.

Thats fine. Be prepared to read correctly

 

[miked8c]

So I'm a visual learner, and I understand the 4 different blocs you want me doing and all the principles behind them but I dont know where to start. Is there anyway you could give me an example of the weights and percentages I would use for each of my compounds. I could just work my way from there, plus I know you want me doing different types of cycles for my big lifts.

My 1RMaxes:
Squat: 375
Bench: 300
Deadlift: 420
Military Press: 170

So like could you show me what day one would look like for each of these lifts? I just need a place to start.

 

[Andalite]

So I'm a visual learner, and I understand the 4 different blocs you want me doing and all the principles behind them but I dont know where to start. Is there anyway you could give me an example of the weights and percentages I would use for each of my compounds. I could just work my way from there, plus I know you want me doing different types of cycles for my big lifts.

My 1RMaxes:
Squat: 375
Bench: 300
Deadlift: 420
Military Press: 170

So like could you show me what day one would look like for each of these lifts? I just need a place to start.

Have you read ALL the articles I posted? And if I post a LOT of numbers will you be able to bare them?

 

[miked8c]

Yes man, I've reading like a fiend I would love numbers.