My Program.

bigjoey · 12-08-2005, 06:00 AM

I have a basic program to get some kick ass strength. I don’t recommend you do it, but if you want to it’s at your own risk, I am just saying the crazy shit I do.

3-Day Cycle:
Day 1: Upper Body
Day 2: Lower Body
Day 3: Rest

Parameters:
Sets: 4-6
Reps: 2-10
Speed/Intensity: Explosive using max weight for rep range

Upper body –

1. Incline Barbell Bench Press
2. Barbell Bent Row
3. Weighted Dips
4. Weighted Chins
5. Barbell Hang Cleans
6. Barbell Push Press
Finish with some kettle bell work.

Upper body –
1. Barbell Back Squat
2. Leg Press
3. Sumo Style Deadlift
4. Stiff Leg Deadlift
5. Weighted Sit-ups
6. Weighted Knee Raise
Finish with some kettle bell work.

For cardio its running, cycling, swimming, wrestling, sub grappling, and kickboxing.

**Madmick** · 12-08-2005, 07:09 AM

Do you really need the leg press? I'd substitute in leg curls and calf/toe raises to prevent injury.

Also, a rep range of 2-10 is very wide. Are you doing lower reps on your main lifts and higher reps on your assistance lifts? Also, what do you mean by "explosive using max weights"? That sounds like an injury waiting to happen to me. You probably shouldn't be lifting dynamically with more than 85% of your 1RM. Just lift controlled in the rep range of 2-3, your muscles with be applying explosive force even though you move the weight slowly and with control.

Finally, only do this 4 days a week max. So alternate single and double rest days. Follow the ME days with the double rest cycle.

gruesome · 12-08-2005, 10:03 AM

Why would doing leg press cause injury?

HULKAMANIA · 12-08-2005, 10:57 AM

HOLY SHIT!

Is that seriously a picture of you in your avatar? I've seen autohomoerotic photography in my time on strength forums, but that shot might just take the cake.

NICE TIGHTY WHITIES DUDE!

Dash_Riprock · 12-08-2005, 12:08 PM

Quote:

Originally Posted by HULKAMANIA

HOLY SHIT!

Is that seriously a picture of you in your avatar? I've seen autohomoerotic photography in my time on strength forums, but that shot might just take the cake.

NICE TIGHTY WHITIES DUDE!

Yes, that avatar is a bit disturbing to say the least.

rickdog · 12-08-2005, 01:05 PM

Quote:

Originally Posted by Madmick

Do you really need the leg press? I'd substitute in leg curls and calf/toe raises to prevent injury.

Also, a rep range of 2-10 is very wide. Are you doing lower reps on your main lifts and higher reps on your assistance lifts? Also, what do you mean by "explosive using max weights"? That sounds like an injury waiting to happen to me. You probably shouldn't be lifting dynamically with more than 85% of your 1RM. Just lift controlled in the rep range of 2-3, your muscles with be applying explosive force even though you move the weight slowly and with control.

Finally, only do this 4 days a week max. So alternate single and double rest days. Follow the ME days with the double rest cycle.

Madmick, why would you take out leg presses and put in leg curls and toe raises in place of it. I am not insulting you or trying to criticise you but rather wondering the logic behind it. Thanks man. I'm starting to really appreciate the knowledge in your posts brother.

BabyPhenom · 12-08-2005, 10:58 PM

Scrap the leg press adn you only need one type of deadlift.

lvlarc_uk · 12-08-2005, 11:13 PM

Whats kettle work?

**Madmick** · 12-09-2005, 02:10 AM

To gruesome and rickdog:

The leg press won't cause injury. The reason I don't like it is because it is redundant; he already has the squat. Unless he is doing weak point training, there's really no reason to have the leg press in your routine, and even then, I'd prefer the front squat or even the Smith squat for assisting quadricep strength.

The reason for including leg curls and toe raises is to prevent injury. Certain agonist/antagonists have strength imbalances, and research has shown it is in those muscles where injury is most likely. The quadriceps:hamstring strength ratio is 2:3, I believe (that's off the top of my head). Truthfully, of all the sample workouts for athletes (not pure lifters) I have seen in all the literature I've been through, I don't think I've ever seen a routine without the leg curl.

As for toe raises, that's to strengthen the ankles (not combat the imbalance between calf and anterior tibialis that already favors the calf), and is one of Bompa's 5 laws of resistance training; BFN posted on this in the thread where I first discussed this, and included a link to a study that indicated something like 1/4 of all team sport injuries are ankle injuries.

Sidenote to anyone doing calf raises to increase vert: I've heard the chain argument, I don't buy it. This is a pre-habilitative lift (if that's a word), you're not going to notice any dynamic strength changes. The calf has the lowest percentage of FT muscle fibers. In other words: moon shoes are a SCAM.

**Madmick** · 12-09-2005, 02:39 AM

Quote:

Originally Posted by lvlarc_uk

Whats kettle work?

Kettlebells. It's an old russian type of dumbbell that actually evolved alongside the dumbbell in early strength training. The DB went west, the KB didn't. They both have their distinct strengths. Pavel Tsatsouline brought the KB over.

I meant to inquire about that. You'll have to ask the guys who have read Pavel's book or are more familiar with KB's than me, but what kind of workouts are you doing? If you're taxing the same energy system, that could be a problem, since you're lining up consecutive workout days.