8 week training cycle... take a look and give me your opinion.

Discussion in 'Fitness & Nutrition' started by brolli, Jul 22, 2005.

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  1. brolli

    brolli OT Supporter

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    I am doing this for the next 8 weeks, on day 3 now...




    8 week program



    Split (underlined indicates focus)

    Split was changed after Week 3, taking effect in Week 4. See Week 3 notes for details.



    Week 1

    Day 1: ME Deadlift + back/bis/traps/forearms

    Day 2: ME Bench + chest/tris/delts

    Day 3: Off

    Day 4: DE Squat + quads/hips/hams/glutes/calves

    Day 5: OHP + DE Bench + chest/tris/delts

    Day 6: Off

    Day 7: Off



    Week 2

    Day 8: DE Deadlift + back/bis/traps/forearms

    Day 11: ME Squat + quads/hips/hams/glutes/calves

    Rest is the same as the previous week.



    Repeat.



    Program



    Exercise SetsxReps Rest Notes



    ME bench + chest/tris/delts



    Weeks 1, 2

    Flat Hammer Grip Dumbbell Press 4x6 2.5 minutes Slight pauses

    Incline Barbell Bench Press 4x6-8 2.5 minutes

    Dip Machine 3x6 2 minutes Torso straight to emphasize triceps

    Seated Overhead Press Lockouts 2x6-8 1.5 minutes 14" grip

    Flat Tate Press 2x8-12 1 minute



    Weeks 3, 4, 5

    Flat Barbell Bench Press 4, 3, 2, 4, 3, 2 3 minutes 2 second pause on chest; maintain tension during pause

    Incline Dumbbell Bench Press 4x6-10 2.5 minutes

    Close-grip Bench Press 4x6 2 minutes

    JM Press 2x6-8 1.5 minutes EZ-curl bar outer grip; down to upper chest --> up (i.e., no rollback)

    Flat Tate Press 1x10-15 1 minute



    Weeks 6, 7, 8



    OHP + DE Bench + chest/tris/delts



    Weeks 1, 2, 3, 4

    Seated Barbell Overhead Press 4x5 2.5 minutes

    Speed Bench 9x3 1 minute Slight pauses; 3 sets each with a normal, wide, and close grip

    Bradford Press 3x5 2 minutes Start the sets pressing from in front of head

    Decline Barbell Bench Press 2x6-10 1.5 minutes Pauses; bottom half of the range of motion

    Bench Press Lockouts 3, 3, 2, 1, hold 1.5 minutes Normal grip; the last set is an 8 second isometric hold



    Weeks 5, 6, 7, 8

    Seated Barbell Overhead Press 5x3 2.5 minutes

    Speed Bench 9x3 1 minute Slight pauses; 3 sets each with a normal, wide, and close grip

    Dumbbell Push Press 3x6 2 minutes

    Decline Dumbbell Hammer Grip Press 2x6-10 1.5 minutes Pauses; bottom half of the range of motion

    Bench Press Lockouts 3, 3, 2, 1, hold 1.5 minutes Normal grip; the last set is an 8 second isometric hold



    ME Deadlift + back/bis/traps/forearms



    Weeks 1, 3, 5, 7

    Conventional Deadlifts 1, 3, 1, 3, 1, 3 4 minutes Paused for reps

    Barbell Rows 4x6 2 minutes Slight pauses; wide, overhand grip

    Dumbbell Shrugs 4x4-6 1.5 minutes Hold for pause at top

    Lat Pulldown 2x8-10 1.5 minutes Slight pauses; medium, underhand grip

    Curls 4x8-12 1 minute Sets 1 & 2: supine, sets 3 & 4: twisting; weaker hand first



    DE Squat + quads/hips/hams/calves



    Weeks 1, 3, 5, 7

    Speed Box Squats 9x2 1 minute Slight pauses

    Free Squats 2x2 1.5 minutes Powerlifting style; moderate weight

    Romanian Deadlifts 4x6 2.5 minues Slow eccentric, pause, quick concentric; to mid-shins

    Zercher Squats 3x6-8 2 minutes ATF, PL

    Leg Extensions 4x8-12 SUPERSET A

    Barbell Calf Raises 6x8-25 SUPERSET B



    DE Deadlift + back/bis/traps/forearms



    Weeks 2, 4, 6, 8

    Concentric Good Mornings 5x3 3 minutes Deadlift stance

    Power Cleans 4x3 2 minutes

    Sumo Deadlifts 5x2 2 minues Hips as low as possible; paused for reps

    Dumbbell Rows 4x6-10 1.5 minutes Slight pauses; hammer grip; weaker side first

    Barbell Shrugs 4x4-6 1.5 minutes Hold for pause at top

    Lat Pulldown 2x8-10 1.5 minutes Slight pauses; medium, overhand grip

    Dumbbell Curls 4x8-12 1 minute Sets 1 & 2: supine, sets 3 & 4: twisting; weaker hand first



    ME Squat + quads/hips/hams/calves



    Weeks 2, 4, 6, 8

    Box Squats 6x3 4 minutes

    Front Squats 4x6 2.5 minutes

    Decline Situps 4x8-10 1.5 minutes

    Barbell Side Bends 3x8-10 1.5 minutes

    Step-ups 3x6-10 1.5 minutes

    Barbell Calf Raises 6x8-25 1.5 minutes
     
  2. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    why are you changing exercises every weeek?
    where are ME goodmornings?
    whata re the minutes things?
    whats this 1,3,1,3 wtc,,,,, stuff?
    is this like CP for bodybuilding or soemthing? i never read that article
     
  3. Equipped

    Equipped Guest

    How about just not worrying about some complicated routine and get in the gym and bust your ass? /christophers
     
  4. brolli

    brolli OT Supporter

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    I do bust my ass in the gym, you don't know a thing about me but post retarded shit like that.
     
  5. Equipped

    Equipped Guest

    I was channeling christophers. Seriously, what's up with all the different shit? I would have to carry around a printout to remember what I was supposed to do on a particular days.
     
  6. edmang

    edmang New Member

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    Goals? Why not just follow the basic template?
     
  7. brolli

    brolli OT Supporter

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    I followed the same routine since freshman year high school (im a junior in college now) so I am changing things up for once. I am doing this to make more strength gains in my big 3 lifts, and also to have good strength for wrestling in the fall.
     
  8. edmang

    edmang New Member

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  9. ~stangzorized~

    ~stangzorized~ New Member

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    Well it must be a good routine, you seem to know what you're doing... especially since you've been following the same routine for 7 years, :rofl:
     
  10. brolli

    brolli OT Supporter

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    spare me the sarcasm please, I don't lie about a thing I do in the gym. I started out without a clue of what to do and worked really hard to get to where I am now. I also don't claim to be super strong or broly. The point of this thread is just to get opinions on the new routine.

    Also stangzrizied if your so much stronger and know more about lifting than I do, then why not make a serious reply with what I should be doing and what I'm doing wrong instead of fucking smily faced smart ass remarks.
     
  11. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    Either i am on your IL or you just o9verlooked everything i said and went straight for the fag hat coments...
    :confused:
     
  12. brolli

    brolli OT Supporter

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    I didn't write up the routine, it was from a friend. I don't know why it switches exercises each week, probably because it is good to change things us.

    ME goodmornings = max effort good mornings

    the minutes thing I think is just the time to rest, i don't really keep track of that.

    1,3,1,3, is the number of reps each set... i think you were looking at the deadlift.
     
  13. Phineas Q Stork

    Phineas Q Stork Active Member

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    That is too complicated for more to read through more than once to try and understand
     
  14. Perkwunos

    Perkwunos Dog Bones OT Supporter

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    I didn't write up the routine, it was from a friend. I don't know why it switches exercises each week, probably because it is good to change things us.
    I don't know why it switches exercises each week either, it does not really make sense to switch every week. Unless ofcourse you total elite, and are strong as hell, or something, but i don't know why you would be at OT looking for people to give you advice on a routine if this was the case.

    ME goodmornings = max effort good mornings
    yes, Why don't you have any? Is there a reason you don't do <ME goodmornings?

    the minutes thing I think is just the time to rest, i don't really keep track of that.
    Good

    1,3,1,3, is the number of reps each set... i think you were looking at the deadlift.
    I don't know why anyone would do this, Just work to a tripple, then sop, no need to do 3 for one set, then 1, pick one and do it.
    I see many things witht his routine that are really damn complicated likem Klownpr said.
    If you want to try CP use billstars program, or get the westside template introduction thing from EFTS & read the articles.
     
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