Steel - Here's two weeks from my workout

[JJFigure]

This is what my PL friend and I came up with. It's meant to be my offseason workout, but I'm trying to follow it even though I'm cutting right now. Basically, my lifts have to be limited to 40 min max during the week due to morning time constraints (gym just doesn't open early enough). To do this, my rest intervals are 40 seconds - 1 minute; when I do 5 sets, the rest interval is shorter than when I do 3 sets. That's the only way I can get it in right now. Plus, it helps with the cutting. To get the isolation work in, I've had to schedule two workouts on a couple of days - on my two-a-days, my workouts are 30 min max. I may have to back off if I start to lose muscle, but hopefully this workout will keep my full for my next comp. Just have to watch the overtraining thing.

Wk 3 Tues Dead 5x5
Front Squat 4x5
CG Bench 5x5
Barbell Rows 4x5
DB Presses 4x5

Wed Cardio/Abs

Thur Squat 5x4
RDL 4x5
Bench 4x5
Cable Rows 5x5
Military Press 5x4

Fri Cardio/Abs

Sat Lunge 5x5
GMs 4x5
Incline Bench 5x4
DB Rows 5x4
WG Upright Rows 4x5

Sun Sprint 10x100

Dips 10 lbs. 3xFailure
Chins 3xFailure
Tricep Extensions 5x5
Cable Drag Curls 5x5
Side/Rear Laterals 5x5
Lat dips 10 lbs. 3xFailure

Wk 4 Tues Squat 4x5
RDL 5x3
Bench 4x4
Bent Rows 5x3

Leg extensions 3x6
Leg curls 3x6
Incline curls 4x5
WG upright rows 4x5

Wed Cardio/Abs

Thur Dead 5x3
Front Squat 4x5
Incline Press 5x5
Cable Rows 4x4

Fri Cardio/Abs

Sat Lunge 4x4
GM 4x4
CG Bench 5x4
Military 5x3
DB Rows 5x5

Sun Sprint 10x100

Dips 10 lbs. 3xFailure
Chins 3xFailure
Tricep Extensions 5x5
Cable Drag Curls 5x5
Side/Rear Laterals 5x5
Lat dips 10 lbs. 3xFailure

 

[b fold the truth]

Still blows me away how people can train a body part that frequent without overtraining...

B True

 

[JJFigure]

My PL friend is a college strength coach and a world level competitor - quite successful one, at that. This is the type of routine he has all his athletes on, as well as himself. I've never done this type of routine, so I'm curious to see how it works. I still need to work on the volume/rep side of it; I need to come up with better light/heavy day breakdowns. Right now, I'm still trying to get some form back, so I'm only training at 60-70% intensity. I'll back off if I feel like I'm overtraining; plus I'm planning on an "unload" period every 4th week.

 

[JJFigure]

Although I wouldn't mind if Spatts eyeballed this routine. Not at all. The hard part is figuring out how to merge the two worlds (PL and BB) w/out going overboard.

 

[SteelWeaver]

Hey, thanks JJ!

I'm also not sure I could do squats on Tues then again on Thurs, unless, like you say, you're keeping intensity low, or cycled intensity - that's something I have to try - kind of how the Old School thing seems to be set up.

So whaddaya think? Is whole-body training more effective for mass building, or a split schedule?

I also want to try thte PL thing, but not go over completely straight away - just start incorporating some things first, like the sled-dragging, core work, etc. Then build up after I see how I like it ...

What are CG Benches,WG Upright Rows, lat dips and cable drag curls?

 

[JJFigure]

I suck at front squats due to my poor ab strength, so it's not hard for me to squat twice. After deadlifting this morning, I think I'm going to drop the leg movement on dead day - just too much. I also think I may do all my assistance on Sunday instead of doubling up on Thursday, which means temporarily dropping my sprint workout. Still playing with it...

Anyway, CG Bench is close-grip bench, WG upright rows is wide-grip upright rows (hits side delts heavier), drag curls are bicep curls where you keep your elbows behind your waist and "drag" the bar up your body. This takes your front delt out of the movement completely. I switch up between using a bar or cables - it's a great bicep isolation move. Lat dips kick ass! Instead of bending your elbows like you would for a normal dip, you keep your arms straight and shrug your body up and down with as wide a range of motion as possible. I kind of curl my body at the top of the movement to really hit my serratus. It works your lats, traps, and serratus. RDLs are Romanian Dead lifts - similar to a stiff leg deadlift but with an arched back and slightly bent knees.

I really like this way of working out. Initially, your body feels like it was run over by a truck, but the next workout stretches everything out and gets the muscles moving again.