What A Rush!!

[WolBarret]

Current Lifts: 275lbs Bench, Assumed 275lbs Squat, 405lbs Deadlift at 200lbs BW.

Priorities:
Strength/Power- Weights
Muscle Endurance- Bodyweight training for high reps
Conditioning/Cardio- Burpees/Sprints/Jump Rope
Human Carry- Sandbag/Log Carry/Toss/Lunges
Grip- Grip Training
Abs- Medicine Ball work/Side bends

M-W-F= Strength/Power
EVERY DAY= Burpees and Pull ups
T-TR-SAT- Conditioning/Cardio
T-TR-SAT- Grip
EVERY DAY- Human Carry
T-TR-SAT- ABS

------Oly lifts, Hip movement, Quad movement, Vertical push, Vertical Pull, Horizontal Push, Horizontal Pull, AB movement
Mon- Hang Cleans, Snatch Grip deads, Front Squat, Close Grip Bench, Chin ups
Wed- Snatches, Hack Squat, Romanian Deads, Bench Press, B-row
Fri- Overhead Squat, Overhead Press, Good mornings, Back Squat, Pendlay Row

Off Day ideas: Pull ups, Dips,

[WolBarret]

Muscular Endurance

Push ups- 4x25 and up(Thursday)
Squats- 4x25 and up (Tuesday)
Pull ups- 5x5 and up(Everyday)
Burpees-5x10 and up(Everday)

Human Carry:

Sand Bag (TBA)
Log Carry (Thursday)
Log Toss(Tuesday)
Log Lunges(Wednesday and Saturday).


----------------------------------------------------------------
T-TR-SAT- Conditioning/Cardio
T-TR-SAT- Grip

Conditioning:

Burpees: 10x10 Timed!
Sprints- 5 Field runs. Run/Walk
Interval Sprints- One mile- Sprint sides/Walk Ovals
Jump Rope- 30 mins-Interval with no more than 30 secs rest
Agility work- Side to side drills, back and forth.

Grip Work-

Sandgrabs
Plate Pinch
Sledgehammer holds
Static holds
Reverse Curls
Fat Bar training
Chain Pull ups/Rope pulling

[.V.]

Looks tough. Good wishes for good success with your program.

[WolBarret]

Appreciate the support, good luck on your program too.

Monday

Hang Cleans 6X3- 135lbs, 155lbs, 165lbs. Start with 135lbs and do the rest of the set with 155

Snatch Grip Deadlift- 5x5-185lbs,205, 225lbs. Don't remember all I did. Start with 185lbs and do hook grip

Front Squat-4x6-135lbs, 155lbs. Start again with 135lbs and move up on each set.

Dips-4x10 plus- Nothing wrong with that. I think I did 5 sets

Good Mornings-4x6- FORGOT TO DO THEM.

Fat Boy Abs- 3X10- They did the job.

Results- Decent, could be better.

[CF-OC_gal]

Nice to see someone new join in with a journal and another burpee afficianado.

Good workouts!

[WolBarret]

In response to Burpees: **** BURPEES...but they do the job.



Vanity lifts= Triceps, Biceps, Chest, Shoulders, Traps, Grip

***Meaningless until I hit other requirements****


Triceps-Skull Crushers/French press = 5x6-8
Dumbbell extensions- 3x12
Dips- 5x10

Biceps-Barbell curl: 5x6
Zottmann curls/hammer curls- 5x12

Chest= Wide-Grip bench= 4x12
Incline Bench-4x12
Dumbbell flies- 5x12

Shoulders-Lat raises- 5x12
Bent over lat raises- 5x12

Traps-Dumbbell shrugs- 5x15

Grip
Reverse Curls-4x12
Sandgrabbing-5x12
Dumbbell wrist curls-4x12

[minime]

hey wolbarrett welcome to the journal section!

your program looks intense : are you worried that you might overtrain? I think at least one rest day per week should be taken, in any program.

burpees suck... but the feeling AFTERWARDS is great

fat boy abs.. hehe

[WolBarret]

Basically, i put emphasis on one thing. For example, the human carry. I do it every day, but I choose one. Like Sandbag carries. I'll do 5 sets and that's it.

Same thing goes for conditioning/cardio and grip. When that day comes up, I choose one and do it. No way in hell I could do all the excercises. Just don't have the time.

As for muscular endurance, I do all of those in the day depending on if time allows. But if time doesn't allow, burpees are the mainstay.

As for fat boy abs, I can't really explain them. But I can explain the name. A fat guy showed them to me and he called them fat boy sit ups. So I call them Fat man Abs. Real simple, I'm sure you've done them before.

Fit Day- GREAT SITE

[WolBarret]

Wed-Single Leg work- Pre

Hang Snatch Warms up

Hack Squat-5x5: 135x5, 185x5, 205x5, 225x5, 245x5

Romanian Dead-6x4: 225 for 3 sets, 245x3 sets

Bench Press-4x6- 135x10, 185 2x6, 225 2x4

B-Rows-4x6- Did 2 sets, got interupted and then left.

Status- Decent, could be better.

Home-Log Lunges

Also: FOR THE LOVE OF GOD, STRETCH AFTERWARDS!!!!!

[WolBarret]

Thursday-Grip-Conditioning-Human Carry-Vanity Lifts

Grip:Sand grabs

Conditioning: Jump Rope- 30 mins-Interval with no more than 30 secs rest

Human Carry- Log lunges

Vanity Lifts-Dips 5x10, Dumbell shrugs 4x15, Lat Raises 5x12,

[seraph]

definately an intense workout, nice work so far. i agree w/ minime though about the rest day, throw in a day of rest somewhere. but whatever works for you! :

[WolBarret]

Throw in a day of rest???!! Did Rocky throw in a day of rest when he prepared for Drago?

YouTube - Rocky 4

If I knew how to say No in Russian, I would.

All jokes aside, its not as bad as you think. I loaf on the muscle endurance stuff, but everything else can be done. I'll take your advice though. I believe I checked sundays as my off days.

---
Goals in Life: 400lbsx2 Bench, 500x2 Squat, 600x2 Deadlift at 225lbs and below
Immediate Goals: Get to 12% Body fat or lean down to 180lbs without losing any more strength

Currently at 200lbs and still fat. Was 260-270lbs in March of 06

[.V.]

нет

Pronounced kind of like net. Not "nyet" which is an english borrowed word pronounced to sound russian for movies.


I'm bored and spent 15 minutes learning that.

[minime]

lol welch

wolbarret : sunday as rest day is good. You have a lot of stuff in your plan, and though it seems do-able now, but down the line you will suffer for doing too much.

Injuries come more easily to those who do not rest!

Lofty goals! Aiming high is good. Benching almost 2x your bodyweight would be an impressive feat.

What are your lifts at right now for 2 rep sets?

good luck!

[WolBarret]

Originally Posted by a_welch503

нет

Pronounced kind of like net. Not "nyet" which is an english borrowed word pronounced to sound russian for movies.


I'm bored and spent 15 minutes learning that.

HeT

Appreciate it, Welch. You're not bored, you just have alot of free time.