week 1
Monday: Chest and Triceps
warm up 5-10 min
heavy flat BB bench press 5x6-8
racked half bench press 3x5
DB flys 3x8-10
dips 4xMAX
body weight skull crushers 4xMAX
different verity's of push up 4xMAX
stretch/ cool down.
Thats just monday i will get the rest of the days posted that i have written. let me know what your guys opinion on it. i would do this for the first 2 weeks then the 3rd and 4th i would ramp up the reps a little.
Ok here is Tuesdays workout!
Plyo's:
warm up 5-10 min
Box jumps 5x8-12
hip thrust from on knees to standing 3x12-15
partial squat jump holding 1 DB 3x10-12
jumping lunges 3x10-15
frog hops 4x3-6
signal leg squat jumps
Abs
cool down
Wednesday: back
warm up
Dead lift 5x10-8-6-6-4
back flys on rip 60 straps 4x8-12
1a. PVC pull ups 3xMAX
1b. DB rows 3x8-12
rip 60 pull ups 4xMAX
DB clean on bench 3x8-10
Thursday cardio/ rest
Friday rest/ or do the leg work out.
Saturday: Leg unless done on Friday
squat 5x8-6-4-4-6
straight leg dead lift 4x8-10
signal leg squat 3x10
tire flips 3x6-8
calf raises 4x8-12
ABS sledge hammer swings 3x15-20
Sunday rest
week 2 same as week 1.
I haven't made the last 2 weeks yet, but i will get it soon.
Nice...thanks for posting! Do you have any goals in mind that your trying to reach? How many days a week are you lifting - are you doing a three day split?
ReplyDeleteYo bro nice post! I like that your doing a max effort leg day and then a less demanding one with explosive speed work. Along with Johnny- what are your goals- size strength? Also I wouldnt do squats and tire flips on the same day, they both are pretty taxing lifts and you could risk overtraining. Personally I like doing 4 days a week(I'll be posting my routine soon) and split up 2 days of upper body one day of max effort legs and then saturdays all strongman, crossfit circuit stuff! The one upper body day will be max effort and the other is a lot of KB pressing and tons of bodyweight stuff!
ReplyDeleteI have to agree with Caleb - your really don't want to risk over training - you plateau and can risk injury. Tire flips are a compound like lift should be used at the beginning of a workout. A great way to train is four days a week: upper and lower body with one day devoted to strength and heavy weights and the other devoted to explosiveness. The last program I was on really utilized that way of training. I'll post it for you to see.
ReplyDeleteI noticed too that you have a plyos day. Here you should really focus on higher reps if your looking for explosiveness, keep the lower reps days to your other leg day. Going along with legs - i'd watch out for overtraining by doing ploys, deadlifts, and another leg day. Deadlifts, along with working your posterior chain, work your hamstrings and other parts of your legs. Many times you include training your lower back with your legs, because so many leg lifts work your lower back. So you can train upper back separately. Keep at it brother!
Johnny- my only concern with doing high rep plyos is that I feel you compromise explosiveness when you do high reps. Plyos are meant to be quick burst excercises with lower reps focusing on getting more explosive and fast. You dont want them to become a conditioning workout. As soon as you start to fatigue and not get as high your reps are useless, unless you want to condition, but we dont want to with plyos. You want to give max effort for a short period of time. What do you think?
ReplyDeleteK- I completely agree with you. To clarify i was talking about body-weight or relatively low weight for plyos, such as wall jumps or db jumping squats. When training with relatively moderate or heavy weight i agree you want to focus on low reps where you can utilize and focus on all the explosive energy you have. For example my last workout I was doing bottom squats for 2 reps and 8 sets at 255 pounds. When I was training to increase strictly my vertical I was doing 3-5 sets of BW jumping lunges for 10-15 reps because legs can handle a lot and i was rarely doing more than BW plyo lifts. Would you agree?
ReplyDeleteI gotcha yes I totally agree man!
ReplyDeletethank you guys for the input, it's helping me out. i'm not so much worried about hitting a plateau because i'm only doing this for one month and after the first 2 weeks i am going to change it up to something new. i will do something about the squat and tire flips being on the same day, i will either take one of them out or take out probably the signal leg squats, and the reason i have some more leg than normal is because i need to work them more. i have the plyos at lower reps than normal because of the amount of legs im doing. i'll try this out with some revision, what do you guys suggest i take out?
ReplyDeleteoh i am going to try and work for strength and size at the same time.
ReplyDeletei cut a lot out of the plyo workout, the only things i did was the box jumps and hip thrust from knees to standing then i did a hard core AB workout.
ReplyDelete