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2004/02/16, 07:33 PM
I was looking over a program you put in the general board. It was the 12 week program and it looked like this:
week 1
1
64% of max__x 12
x
x
x
2
+10lbs ___x10
x
x
x
week2
+10lbs __x8
x
x
x
2
+10__ x6
x
x
x
week3
- 25lbs __x12
x
x
x
2
+10lbs__x10
x
x
x
week 4
+10lbs__x8
x
x
x
2
+10lbs__x6
x
x
x
week 5
-5lbs__x8
x
x
x
2
+ 15lbs__x6
x
x
x
week 6 ( 1/2 way there feel stronger?)
+15lbs ___x4
X
x
x
2
+15lbs ___x2
x
x
x
week 7
-40lbs __x8
x
x
x
2
+15lbs__x6
x
x
x
week 8
+15lbs__x4
x
x
x
2
+15lbs__x2
x
x
x
week 9
-25lbs__X6
x
x
x
2
+15lbs__x4
x
x
x
week 10( geting heavy?)
+10lbs__x2
x
x
x
+10___x1
x
x
x
week 11
-15lbs __x3
x
x
x
2
+5 lbs__x2
x
x
x
week 12( finally!)
+10lbs__x1
I just wondered about warm up sets and if how it will affect my heavy lifts. What I mean by that is that when I get off this program will I still be able to do the heavy weights I do now?
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2004/02/17, 09:47 AM
when I did this is it was part of a strength program for the cheerleaders, are warm ups where usually .........
warm up- jump rope 5 mins
abs
glute ham
workout
power cleans 3x5
box jumps 3x8
pull ups 4x8
bench assult( work out above)
squats 10 10 8 8
the 3 excercise are super seted, you do pull ups, then bench press then squats, then back to pull, bench, squats etc.
As for warm up sets for bench or whatever you really don't get one, I know many times I was down to a 6 rep I had to do 250 somthing cold lol. But if you are warmed up properly it shouldn't be that bad.
When i got off the program i could stil do the reps, like before i was on thise program i could only bench press 225 for 6 reps,( I work out by my self so I can't have a spotter) now I can bench 225 for 11 reps( no spot) an di can handle weight much better, but results will vary. All the keys to working out are diets
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.......adversity causes some to break, but others to break records!
......minds aren\'t vessles to be filled, but fires to be enlightened
......confucious once said,\" don\'t play leap frog with a unicorn\"
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2004/02/17, 10:08 AM
12 weeks is too long to do just almost all exercises in row. The central nervous system alone will get stale after 2-4 weeks of the same exercise. I used to train my bench, squat and deadlift all the time with ok results. Now that I build them with other lifts alternating every 1-3 weeks I never stop gaining and make awesome gains all the time. I'm not the only one. There are lots of guys stronger than me at Westside Barbell making sick gains on the same philosophy.
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2004/02/17, 11:41 AM
Dittos, Matt. I usually change my routine about every 3 weeks, with a week break about every 9 - has always work very well for me.
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Michael
Trample the weak; hurdle the dead!
Chaos, Panic, Disorder.... Yes, my work here is done!
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2004/02/17, 05:54 PM
We have 2 work outs that we did, 2x a week, but that program was the core of the work out.
for instance cleans where replaced by high pulls
squats replced by lunges
pull ups by hammer lat machine
I didn't post the other part of the work out because its a "cheerleader" work out, designed to get the girls higher into the air.
This program does change, you never do the same reps or weight in the same week, one day you might be doing 225 for 10 reps, the next time your doing 235 for 8 reps. Not to mention theres only one set that has a set rep. After that you can rep out 15 times with 225 if you can do it. So in that sense you never adapt to it, cause its the more reps your going for.
Are strength coach got this work out for his football players from UT ( university of tennessee)when he was a TA.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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2004/02/17, 06:20 PM
How long ago was your friend at UT? The UT workout has been completely Olympic based for over 15 years now and their rep scheme is completely different than this. I used the UT plan in college. I got it from my high school coach who picked it up from the strength coach at UT at a clinic. Plus, UT takes a week off every 6-8 weeks and they would never replace squats with lunges.
Rep schemes are not the only change needed in a training plan. The movement pattern is the main factor in changing up a plan. Reps are important but the exercise selection is critical.
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2004/02/17, 06:21 PM
Why would you do over 5-6 reps with a clean or any Olympic movement?
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2004/02/18, 01:35 PM
the assult is from Ut he said, not the toher part of the work out which is for cheerleaders.......i have no clue how long ago it was.
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.......adversity causes some to break, but others to break records!
......minds are not vessles to be filled, but fires to be enlightened
......Confucious once said ,DO NOT play leap frog with a unicorn
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