My New training Split

[coolcolj]

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?

<---------I got a Koala in my avatar too

Not a superset since you actually do rest between exercises, you have to be somewhat fresh, but no so long that the excitation has passed.

This is called complex training. Pairing an explosive ballitsic plyo exercise with a heavy compound move that hits the same movement. It's effective from the point of view that the plyo exercise gets more height due to the excitation from the heavy weights and the heavy weights go faster due to the CNS excitation from the plyo move. Obviously you don't go to failure or anywhere near it. or else it won't work.

And you have to be used to training with multiple sets of explosive weights for a while before it begins to work well - ie 8x3 with 70-85% moved accleratively. So your body is used to exploding over a long period of time with moderately heavy weights.

 

[coolcolj]

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.

It's not working for me, I push much harder and faster when my lower body is relaxed but stable. I waste too much CNS energy feeding the muscles in my legs when doing that.
Shoulder blades are still tucked so my cuffs are OK, it's only when I use light weights that my shoulders come up.

 

[muscledog95]

this program you are starting really gots me interested. Just out of curiosity, how does this sound to you

Tuesday-(5x5 squats)

Thurdsay-

5x5 bench,
3 sets on lats
5 sets on rows

saturday (5x5 squats)

Tuesday -back

Thursday- squats

saturday back

Doing trics and bics with upper body of coarse

 

[muscledog95]

i forgot....chest with the back to..lol

 

[coolcolj]

I think it could work well. Looks solid to me.

 

[coolcolj]

I am really liking this new split, I can train with more energy and more intensity. Into week 2 today, and banged out a few PRs, and some indicators of new PRs in the immediate future for my power snatch and hang power snatch!


I have dropped the Overhead press for now, because I am doing power jerks now on this day, which more or less works the same movement when I lower the bar after a jerk back to the shoulders, but with heavier weights in a negative fashion.

 

[endpoint]

I am really liking this new split, I can train with more energy and more intensity

excelent

 

[muscledog95]

Im right along with ya brotha...lolol Loving it as well