Group: Strength & Powerlifting

Created: 2012/01/01, Members: 39, Messages: 16459

Discuss the topic of Power lifting, Strength training and Strong Man training!

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How do you like this workout?

andrewlandolfi
andrewlandolfi
Posts: 12
Joined: 2007/11/11
United States
2008/04/07, 08:55 PM
here it is:


Monday: Max Effort- Upper Body
? Barbell Floor Press: 3-5 reps, work to max reps
? Floor DB press (palms in and out): 2 sets, max reps
? DB rows and Lateral Raises: 3-4 supersets, 8-12 reps
? DB Shrugs: 3-4 sets, 8-15 reps
? Hammer Curls: 3-4 sets, 8-15 reps
Tuesday: Dynamic Effort- Lower Body
? Vertical or Broad Jumps: 5-8 sets, 1-3 jumps
? Steps-Ups: 2-3 sets, 8-10 reps
? Romanian Deadlift: 3 sets, 8-12 reps
? Spread Eagle Sit-ups w/ DB: 4 sets, 10-15 reps
? Ground-based mobility drills (5-15 minutes) - Sample mobility drills include: roll-overs into V-sits, fire hydrant circles, mountain climbers, groiners, etc.
? Frequency drills (2-3 minutes) ?These drills should only last 5-10 seconds, and I recommend 2-3 sets for each. (Example: low pogo jumps, wideouts, ankling, etc.)
? Speed Training- 10 yard starts (8 sprints, 1 min rest between), Shuttle Drill (5-6 reps, 1-2 min rest between), 10 sprints (10 sprints, 1 min rest between)
Wednesday: Off
Thursday: Repetition- Upper Body
? Pushup Variations: 4 sets, 12-15 reps
? Seated DB Power Cleans and Rear Delt Flyes: 3 Supersets, 8-12 reps
? DB Lateral Raises: 4 sets, 8-12 reps
? DB Shrugs and DB Curls: 3 Supersets, 8-10 reps
? Plate Pinches: 2-3 sets, 2-3 reps
? Sprinter Sit-ups- 3 sets, 20 reps
Friday: Max Effort- Lower Body
? DB Squats: 3-5 reps max
? Walking Lunges: 3 sets, 6-12 reps
? Romanian Deadlift: 3 sets, 8-12 reps
? Ab Circuit(Sprinter sit-ups, V-ups, toe touches, Hip Thrusts) : 2-3 sets, 10-20 reps
Saturday and Sunday- Off

Pemdas
Pemdas
Posts: 973
Joined: 2004/07/22
United States
2008/04/08, 08:19 AM
Looks exactly like westside for skinny bastards. I would use the BB for max effort squat work though.
ecle5c
ecle5c
Posts: 1,312
Joined: 2003/07/10
United States
2008/04/08, 08:30 AM
Yep, WS4SB for sure. I've put on 12 pounds of mass in the month and a half or two months that I've been on it. My max's haven't gone up like I would have liked to see, but I definitely feel stronger.
2008/04/10, 10:56 PM
yes WSFSB works to pack size and strength. next time you ask people's opinions of a routine just say the name of the routine...
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/04/11, 08:41 PM
============
Quoting from menace3000:

yes WSFSB works to pack size and strength. next time you ask people's opinions of a routine just say the name of the routine...
=============

I actually prefer that they post the routine itself. I can't count how many times people post the name of some routine I've never heard of or never want to hear of and ask what we think about it.

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SQUAT MORE ~Jesse Marunde

Blood Guts Sweat Chalk
2008/04/12, 02:02 PM
u got a point wrestler
wrestler125
wrestler125
Posts: 4,619
Joined: 2004/01/27
United States
2008/04/15, 07:45 AM
How bout this workout?

http://www.youtube.com/watch?v=eBGIQ7ZuuiU
coolnatedawg
coolnatedawg
Posts: 813
Joined: 2005/03/09
United States
2008/04/15, 08:23 AM
bastard! why is this happening!
Devinm
Devinm
Posts: 270
Joined: 2006/06/01
United States
2008/04/15, 11:36 PM
LOL. i actually like that song.

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Veni,Vidi,Vici.= I came, I saw, I conquered.- Ceasar