Barbell Complexes

Discussion in 'Fitness & Nutrition' started by who_me_said_i, Nov 16, 2009.

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  1. who_me_said_i

    who_me_said_i OT Supporter

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    I want to try and start adding these in to my routine... and looking for ideas (and general thoughts) regarding them

    1) what exercises do you guys do within the complex set?
    2) how many reps of each exercise/movement and how many complex sets do you perform total?
    3) rest periods?
    4) on what day of your workout split are you doing them?

    5) how much weight are you handling on doing the complex?:noes:
     
  2. timberwolf

    timberwolf New Member

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    My favourite is:
    power snatch from hang
    overhead squats
    squats
    good mornings
    bent over row
    deads

    I time the total time it takes me to do 4 cycles. Usually rest less at the beginning and longer as I get fatigued and increase the weight.
     
  3. grimstone

    grimstone magic murda bag OT Supporter

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    the bear

    powerclean
    front squat
    push press
    back squat
    push press

    its fun

    [y]0WOP9J7QPwI[/y]
     
  4. Thomas Crenshaw

    Thomas Crenshaw New Member

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    ^^ damn thats hardcore
     
  5. CrackityJones

    CrackityJones OT Supporter

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    reps of each?
     
  6. timberwolf

    timberwolf New Member

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    6 reps.
     
  7. PcH

    PcH Guest

    I thought they were doing 135 in that vid :hsugh:

    Edit: Wave 2 :o
     
  8. 4cd-Air

    4cd-Air Rape seemed like the next logical step

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    bb deadlift
    bb SLDL
    bb row
    bb hang clean
    bb military press
    bb back squat
    BONUS
    bb goodmorning
    bb press from neck
     
  9. CrackityJones

    CrackityJones OT Supporter

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    :cool:
     
  10. grimstone

    grimstone magic murda bag OT Supporter

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    timberwolf when you are doing those power snatches are you using are you using regular weights are bumpers.
     
  11. timberwolf

    timberwolf New Member

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    Regular weights.
     
  12. knucks

    knucks Active Member

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    this looks fun.
     
  13. grimstone

    grimstone magic murda bag OT Supporter

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    there goes my excuse for not learning how to do those
     
  14. HorseDick

    HorseDick Active Member

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    I do Cosgrove's complex...

    -Deadlift
    -SLDL
    -BB row
    -Power clean
    -Front squat
    -Push press
    -Back squat
    -Goodmorning

    I use 95lbs and start with 6 reps of each. Rest 90 seconds, 5 reps of each...rest 90 seconds, 4 reps of each and repeat until I'm finished.
     
  15. knucks

    knucks Active Member

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    is that what that one guy you were helping prep for the comp was doing? what weight did he use?
     
  16. soccerboixyz

    soccerboixyz Member

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    i do these.

    i thought complexes were 7 reps each???
     
  17. grimstone

    grimstone magic murda bag OT Supporter

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    there is not really a set way to do them
     
  18. Hamster

    Hamster Active Member

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    be careful with the bar you're using
     
  19. y1997

    y1997 Made in the U.S.S.R.

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    no he did 10 reps of:

    Squat
    Behind the neck press
    BB rows
    Romanian deadlift
    Pushups


    with 95lb.


    I tried this for 5 sets a week ago. On my 3rd I did it with 135 and almost fucking croaked. I did it though.
     
  20. timberwolf

    timberwolf New Member

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    Actually had him do 10 reps for each exercise, then 8, then 6 and down to 4 reps for 2 cycles and gradually back up to 10 again... with 1 min rest after the first (10 rep) cycle, 45 sec after 8 rep cycle, 30 sec after 6, and 15 sec between the two 4 rep cycles and back to 30 sec rest etc.
     
  21. knucks

    knucks Active Member

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    hm i feel like that's not too bad, apart from the behind the neck pres. 50reps of that fml....and the dl..my lower back would be killin
     
  22. THE mister juice

    THE mister juice jfk→sea

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    javorek's #1

    6 rounds, 6 reps each.
     
  23. <Mark>

    <Mark> A flute without holes, is not a flute. A donut wit

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    That's a good one. That would be rough.
     
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