My New training Split

[coolcolj]

Thanks for posting it up Colin!

Nice Koala bear in your avatar

That could be a smart split......let me know if you like it, or if for your goals (speed and strength and explosive power I am presuming), it isn't enough workouts per week......if you can post a journal that would be decent as hell.....I'm real, real curious. Also, do you consider yourself hardgainer? or do gains come easily for you??

The frequency is fine, because you have to consider that even on my upper body days, my erectors and legs get hit hard from rows and stuff. While on leg days, the oly lifts hit my back and shoulders hard too. This split will allow me to do more total body stuff like power jerks etc, without having to worry about my shoulders being too sore to bench/press etc on the next day.
Or push presses, without my legs being too sore for legs the next day.

Well not a hardgainer, but I still have to work for my gains just as hard as everyone else. To say I train hard is an understatement

whats your rep and sets like CCJ?

Difficult to answer, it changes all the time - the major compound moves are usually around 5-8 sets of 3 or 3-5 sets of 5. sometime a combo with some lighter speed sets of 3. Then I'll have some extra moves (some isolation) with sets of 8-15 etc

take a look at my upper body workout yesterday - I've already started this new split - this will give you an idea
Pretty high volume - but I never got failure on purpose, and I'm in loading up phase (3 weeks)

Tuesday 13th May 2003 - Upper Body 1


16 inch grip Bench Press in Power Rack - No spotters

Main form - 16 inch grip, thumbs touching inner smooth area, shoulder blades tucked.

warmups - Benchpress 45lbsx10, 95x5, 135x5, 185x3, 205x2

Tempo - 10X0 Rest - 3mins

PowerPushUps x 3 - rest 2mins then - 225x3 (about 85% of 1RM)
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3
PowerPushUps x 3 - rest 2mins then - 225x3

135 x 7 - 3secs up and down


Single Arm Dumbell Row on Bench

Warmups - 30lbsx5, 55x5, 85x3, 110x1
Tempo - 10X0
Rest - 3mins

Reversegrip 110lbs 2x5
Parallelgrip 110x5

speed sets - 1min rest
80lbs 3x3 - 1st set reverse, 2nd parallel, 3rd reverse

55lbs x10 - 3 sec up and down.


Dips

Tempo 1010 Rest - alternated with and Shrug Rows - 2mins between each

BW? (with shoes) + 6kg Dumbell 2x10


Dumbell Forward Leaning Shrug Rows

Warmup - 45x6
Tempo 1010 Rest - alternated with Dips and LowPulley Bench - 2mins between each

65lbs 2x10 - palms facing grip


Cuff Complex + Arms

Cuff complex - done one after the other

warmup - each 3kg dumbell x6

Then 8kg dumbell twice through
2mins rest between each complex

45 degree Incline side raise (face down) x8, x8
L Cuff raise - elbow on knee x8, x8
Subscap rotations+10sec stretch x8,x8


Supinating Dumbell curls 40lbs 2x8
Cable Pressdowns - Left arm only 30lbs 2x10


Low Pulley Cable 30 deg Incline Bench Press

Tempo 1010 Rest - 2mins

25lbs x10, x8

 

[DrBones]

Are you still going to be practicing periodization?
If so what are your micro cycles going to look like
3 weeks loading, 2 weeks deloading, 2 weeks off?

 

[coolcolj]

Are you still going to be practicing periodization?
If so what are your micro cycles going to look like
3 weeks loading, 2 weeks deloading, 2 weeks off?

Yes - the above workout is my first week of loading

I load 3 weeks, then one week unload, followed by 3 weeks of loading then 2 weeks unloading - then set tons of PRs on the next week

the first unloading week only allows partial recovery. Just enough so I don't overtrain. This was when I was doing the first split, recovery will probbably be better in the 2nd split I'm using now.

 

[Zander1983]

First time doing power pushups?

 

[coolcolj]

First time doing power pushups?

No I've been doing them for 3 workouts now. Will help my accleration strength, which benches don't do so well, unless you do smith machine bench throws or med ball chest throws. Very high force outputs off course, my hands currently leave the floor 2-3 inches on full extension

BTW I've stopped using leg drive on my bench - makes me much weaker, because I spend more energy doing the leg thing - wasting nueral drive

 

[Zander1983]

Indeed. I've been doing them for a while now. Been calling them "Explosive Pushups" though

 

[PolishHammer1977]

I lik the way explosive sounds. I also liek this routine CCJ and I thinjk you should continue working on that leg drive. It is going to save you and your rotator a lot of time. IT will also help you build that bigger bench that you are looking for.

 

[endpoint]

I always think its funny when people think you can only train in one week cycles.

this will give you a lot of freedom......and i think the PRs will come thick and fast......you will minimilze cross over between "body parts".

good move

 

[Tarheel]

Thanks for the avatar compliment, a friend of mine keeps calling me the Rabid Koala

I've been doing explosive pushups for a while too, although I had never thought of supersetting them with anything. Actually I never superset anything.

Do you find supersets help you much with your style of training?

 

[Zander1983]

I always think its funny when people think you can only train in one week cycles.

this will give you a lot of freedom......and i think the PRs will come thick and fast......you will minimilze cross over between "body parts".

good move

I haven't trained in weekly cycles for as long as I can remember. Never really made sense to me.