Results 1 to 13 of 13

Thread: Barbell complexes

  1. #1
    TJW Keith's Avatar
    Join Date
    Mar 2006
    Location
    Pickering, Ontario
    Posts
    3,238

    Barbell complexes

    I've been meaning to throw some conditioning work into my routine and these seem pretty brutal and easy to do/use considering the equipment I already have. Who here does them? Besides the basic youtube search, have any recommended videos or links?
    Age: 24 Height: 5'9" Weight: 185

    Gym PRs: 365/240/440=1045

    People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate

    The never-ending pursuit of becoming Strong(er) - My Westside journal

  2. #2
    Who you callin' Clown? TUEFELHUNDEN's Avatar
    Join Date
    Jan 2008
    Location
    Windsor, WI
    Posts
    291
    I do and they are great. Javorek's are a good starting point and I like to modify them and go heavy/light on different days. Try this link.
    http://staff.jccc.net/ijavorek/bookdb.html
    Goal = IM 70.3 Racine 2010 (Sub 5 hour)
    LOG----->http://www.wannabebigforums.com/show...58#post2079858

  3. #3
    Chubbs McGee Auburn's Avatar
    Join Date
    Apr 2008
    Location
    Auburn, AL
    Posts
    921
    Dan John put up some of his favorite: http://danjohn.org/complex.pdf

    He has said he likes 8s for conditioning on these, and uses 3s for mass building.

    I've heard good things about this rowers combo: http://www.davedraper.com/pmwiki/pmw...ki/RowersCombo

    And, there is always the Bear: http://www.youtube.com/watch?v=ItQZJQW2bQk

  4. #4
    Banned KingJustin's Avatar
    Join Date
    Sep 2002
    Location
    Atlanta, GA
    Posts
    3,025
    There's tons of variations that you can do. Complexes are awesome for cardio.

  5. #5
    Wannabebig Member
    Join Date
    May 2009
    Posts
    11
    there is a complez on the inside out dvd as well

  6. #6
    Wannabebig Member
    Join Date
    May 2009
    Posts
    15
    complexes are great, we do them often early on in our off-season, as well as on Saturdays during the season
    the link below has some examples of DB/BB complexes (about 1/2 way thru)
    Javorek is an excellent resource for these
    I will post link later (Im new to the board and have to hae 10 posts before link)
    Train like a champion, think like a champion, act like a champion - become a champion!

  7. #7
    Wannabebig Member
    Join Date
    May 2009
    Posts
    15
    link with some examples of complexes (around middle of video
    http://www.youtube.com/watch?v=kG2HPbchGrs
    Train like a champion, think like a champion, act like a champion - become a champion!

  8. #8
    Strongman Tom Mutaffis's Avatar
    Join Date
    Jul 2008
    Location
    Charlotte, NC
    Posts
    99
    Here is one that a friend of mine did...

    BB Complex: 95 lbs; 4 rounds; 90 sec between sets

    • Deadlift – 6 reps
    • RDL – 6 reps
    • Bent Over Row – 6 reps
    • Power Clean – 6 reps
    • Front Squat – 6 reps
    • Push Press – 6 reps
    • Back Squat – 6 reps
    • Good Morning – 6 reps
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 218 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  9. #9
    Wannabebig New Member
    Join Date
    Aug 2007
    Posts
    1
    Just finished listening to the latest Dan John interview on the fitcast. For these complexes, are these things the ONLY things you would do in a workout, or are they done as warmup/warmdown?

    I assume the former, just wanted to confirm.

  10. #10
    Senior Member Sensei's Avatar
    Join Date
    Dec 2004
    Posts
    7,644
    Quote Originally Posted by danroche View Post
    Just finished listening to the latest Dan John interview on the fitcast. For these complexes, are these things the ONLY things you would do in a workout, or are they done as warmup/warmdown?

    I assume the former, just wanted to confirm.
    Dan has a lot of great stuff out there. Could be a workout by itself but often it's a warm-up.
    He has his own forum at davedraper.com and a new book out that is great.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  11. #11
    Georgia Boy
    Join Date
    Sep 2007
    Location
    Athens, GA
    Posts
    59
    Quote Originally Posted by Tom Mutaffis View Post
    Here is one that a friend of mine did...

    BB Complex: 95 lbs; 4 rounds; 90 sec between sets

    • Deadlift – 6 reps
    • RDL – 6 reps
    • Bent Over Row – 6 reps
    • Power Clean – 6 reps
    • Front Squat – 6 reps
    • Push Press – 6 reps
    • Back Squat – 6 reps
    • Good Morning – 6 reps

    Is that 90 seconds between the excercise like Deadlift and RDL or between each round?

  12. #12
    Westside Bencher Travis Bell's Avatar
    Join Date
    Jan 2008
    Location
    Westside Barbell, OH
    Posts
    8,920
    I believe it's 90sec between each round, otherwise I would imagine there wouldn't be a specified number of reps


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Superior Athletics - Northeast Ohio's Center for Athlete Training
    *Westside Barbell Certified Gym

  13. #13
    Moderator Off Road's Avatar
    Join Date
    Jun 2009
    Location
    U.S.A.
    Posts
    13,884
    There's always the old York course. Do the first group of four back to back, then the next group of four back to back, etc...Peel yourself off the floor when you're done.

    Simplified System of Barbell Training (Better Athletes Through Weight Training version)
    (One set:10-15 reps on each exercise)

    Warm-up…Light Power Snatch
    1. Barbell Curls
    2. Standing Behind Neck Barbell Presses
    3. Upright Rowing
    4. Standing Barbell Side Bend
    5. Barbell Clean and Press
    6. High Pulls (Clean or Snatch Grip)
    7. Deep Knee Bend and Press Behind Neck
    8. Power Snatches
    9. Standing Barbell Press
    10. Barbell Bent-Over Row
    11. Deadlift
    12. Squats

    Notes:
    Note - Deep Knee Bend & Press Behind Neck – Position bar behind neck, go down to a full squat, when you start to rise press the weight overhead (almost a behind the neck push press as you come out of the squat).

    Whole program is done standing on your feet. Try to use the same weight for the first four exercises. Then add weight and use the same weight for the second four exercises. The exercises are grouped together to reduce weight changes. Add weight to each of the last four exercises.
    _________
    ______
    ___

    Off Road Journal

    http://www.wannabebig.com/logo/alnlogo_white.gif

    AtLarge Nutrition Supplements – Get the best supplements and help support Wannabebig!

Similar Threads

  1. Westside Barbell use AtLarge Nutrition supplements!
    By Joe Black in forum News and Announcements
    Replies: 2
    Last Post: 05-13-2008, 03:43 PM
  2. EZ curl vs. barbell
    By Led Head in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 10-17-2007, 01:52 AM
  3. Dumbbell vs. Barbell Bench Press
    By TOBART in forum Bodybuilding & Weight Training
    Replies: 10
    Last Post: 06-30-2004, 10:05 AM
  4. Rate my Routine
    By Shouji in forum Bodybuilding & Weight Training
    Replies: 21
    Last Post: 06-17-2004, 08:59 PM
  5. Diego's Journal
    By diego in forum Member Online Journals
    Replies: 52
    Last Post: 05-02-2004, 10:19 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •