Ahh thanks i get it now. Also why do you recommend SLDL (Strait Leg DL) over a regular deadlift?
Is there any particular reason why you are completely cutting out free weight training? Will you not have access to a gym during that period?
With regard to a warmup I would recommend a mix of light cardiovascular work and some dynamic stretching. It may also be in your best interest to pick up some support equipment like compression shorts, neoprene knee sleeves, and a back brace to keep your muscles/joints warm.
Here is an example of what I would do for a warmup:
- Light Jogging or Jump Rope, 2-5 Minutes
- Static Stretching, 2-3 Minutes
- Basic Movement Drills or Dynamic Stretching, 2 Minutes
- Low Intensity Specific Warmup (Pushing Car, but not going all out), 1-3 sets
Car pushing and pulling is going to be very stressful on your calves, so you want to make sure that you are getting them warmed up properly. Having the right footwear is also important since traction will be a big factor with pulling/pushing. Rock Climbing shoes are hands-down the best option, but trail running, cross trainer, and other shoes will work.
In terms of tracking your progress I would alternate between weeks. One week can be a 'Power' week where you do shorter distances (50-75 ft.) for time/speed. The other week can be 'endurance' where you can do sets of 45-60 seconds for distance, or long range sets (100-250+ ft.) for time. Another thing that you can do is put the e-brake on slightly, or do some work on a slight incline for your power week (can go with shorter distances if it is very high intensity). Generally car pulling is only hard for the start and then the car starts rolling and has momemtum if you are on flat ground.
Hope this helps!
My initial thoughts on that program is that it may be a bit too much pressing, and you may run into some problems with your shoulders. I also noticed that you are squatting in consecutive workouts, so I would maybe keep the deadlifting on Wednesday and move the Squats to Friday (swap some 'Back' movements to Wednesday in place of them).
Here is what I would do...
Monday: (Heavy Squats, Light Bench Press, Chest)
Squat 3 x 8
Flat Barbell Bench Press 3 x 8
Incline Barbell Bench Press 2 x 8
Flys 3 x 8
Abs 2 x 25
Wednesday: (Deadlift, Back, Biceps)
Deadlift 3 x 8
Barbell Shrugs 2 x 8
Lat Pull Down / Chins 3 x 8
Barbell Single Arm Row 3 x 8
Cable Row 2 x 8
Hammer Curl 1 x 8
Abs 2 x 25
Saturday: (Heavy Bench, Light Squats, Shoulders, Triceps)
Flat Barbell Bench Press 3 x 8
Squats 3 x 8
Pullovers 2 x 8
Military Press 3 x 8
Lateral Raises 3 x 8
Tricep Curl 3 x 8
EZ bar curl 2 x 8
Abs 2 x 25
I basically split up the workouts and grouped things a little differently so that you could work out with high intensity and not have to worry about overtraining.
What do you think of this program? Did you want to work 'Back' twice per week?
Thanks for the reply.
- I'm a big believer in the compound lifts so I definitely like to focus on those. Though I really enjoyed the combination of iso exercises included in the deadlift day of the 3 day split you posted on the other site. I would like regular work on explosive lifts too (once per week maybe)
- My primary goal is to get big and strong so both. I understand that strength needs to built up before any real size gains come.
- I workout at home and have 500 lbs of oly weights, a tall bench that I squat out of, several dumbbells (up to 75 lbs each), EZ Bars, a dip chair, a pull up bar, and a heavy bag.
- I am interested in cardio outside of hockey. I'm considering purchasing a prowler, I like to run hills or stairs. I'm a little hampered right now due to a slow healing ankle that I broke in July but still do it regularly. I also like to distance run for LISS cardio. I also really like that plyo routine that is in p90x. I don't do p90x but the plyo routine is a good workout.
Other useful info: I think my body type is ecto because I'm fairly lean but I spent a handful of years in my early 20s like 60lbs over weight so maybe I'm a little endo as well? I eat fairly clean and on regular frequency (oats, milk, eggs, sweet potatoes, whole wheat breads, natty salt free pb, lean meats (chicken, beef, turkey). I use some basic supplements (creatine, multi-v, fish oil, various proteins (slow and fast)).
Thanks again Tom. I really appreciate the advice.
thanks tom i tried grouping it as best as i could but your review and change makes absolute sense especially moving squats as i also play football on thursday. Im really happy with the program and with working my back as you have said it really is appreciated. Do u think i need more back in my program?
Last edited by DavyRen; 12-09-2009 at 03:28 PM.
Last edited by snikez; 12-09-2009 at 04:27 PM.
Then: 134 lbs November 12, 2008
Now: 195 lbs
What would increase my DLs more, straps or chalk? I'm only looking for a weight increase.
Also, can you tell me how to use straps? lol, I got some from an order online from bb.com and I can't figure out how to use them if I was going to deadlift under and over. Thanks bro.
Since this program already includes a good amount of upper and mid-back work I left out deadlifts since many people have poor technique and performing deadlifts & squats on the same day could lead to recovery problems.
Deadlifts are beneficial, but for your program I think that the SLDL's provided a better solution.
Keep me posted on your progress!
I see. I might have to change a little around on Wednesday's because i tried to squat and the bench is way too narrow. So then i tried hanging it half off the bar and the other half onto my bed boosted with books, but the bench would tip over. Pretty much looked liked this.
Also uploaded a video of my bench form
Last edited by lolbear; 12-10-2009 at 09:10 AM.
Hope this helps, let me know if there is anything else that you might want to tweak with your diet / training / supplements.
I am not sure how much space you have where you are training (or if you have space in your garage) but you can always stack wooden pallets to make a squat rack. You basically make two stacks of pallets about 3 feet apart and then rack the bar on the pallets and pick it up then step back to perform your squats.
Another option might be to train at your school if they have a weight room.
If you are trying to build muscle then obviously being in a calorie surplus is going to be helpful, just as if you are trying to lose fat then being in a calorie deficit is helpful. For those who are looking for a combination of the two (recomposition) then I recommend staying at maintenance calorie level and improving the quality of what they are eating; this ensures that you hold onto as much muscle mass as possible but will still allow you to reduce bodyfat with the right training program.
Simply lowering calories would be used as a tool for weight loss, but to ensure that the weight that is lost is mostly bodyfat then you would want to pay attention to your food choices / macronutrient ratios.
If you are going to use a mixed grip then I would train with chalk. If you are looking to handle the highest amount of weight possible in the safest possible manner then I would say to go double-overhand with straps.
I do not have access to Youtube from my work computer but I will find a video and post it here later today; I know that there are a few of them online that demonstrate how to properly use wrist straps.
Are you training for powerlifting or bodybuilding/athletics? If you are training for sports performance and general size/strength I would use the straps for your heaviest sets and not worry about mixed grip since it puts a lot of strain on your biceps. For powerlifting it would be beneficial to use mixed grip since straps are not allowed in competition.
Hey Tom I've been working out seriously for almost a year now and would like to know if you knew a reason for my right arm feeling more sore after a workout than my left. My right arm is also bigger than my left slightly noticable. I'm currently on a bulk and eating about 3.5k cals a day just started the bulk. I currently just started starting strength Thanks in advance
Last edited by pigout789; 12-13-2009 at 12:07 AM.
Bench Press question for you Tom.
I'm stuck at 275x1 and 280x1. I can not hit a double of 275. I'm currently on West side for skinny bastards v3. I have no problem with locking out weight and I have a good floor press. I'm slow off the chest, however. I'm still progressing with DB bench but I've been stuck for 3 weeks with the barbell. Any tips for an ME upper body exercise or accessory work?
I think that a four day training program would match up well with your goals since it looks like you are interested in a balance of strength, hypertrophy, and conditioning. We can accomplish this by incorporating some of the principals from programs that you have used in the past (5x5, 5/3/1) along with some additional volume, bodybuilding protocols, and GPP work.
Eric's Hybrid 4-Day Program:
- Chins (Weller Principal / BW x 25 singles, 10-15 seconds rest between sets)
- Power Clean (or) Hang Clean / 3 sets of 3
- BB Row Underhand-Overhand [Superset] / 2 sets of 5 & 5
- Medium Grip High Pulls / 2 sets of 10-15 (with straps)
- One-Arm DB Row / 2 Sets of 10-15 per arm.
- Power Snatch / 5 sets of 1
- Conditioning: Power Cleans / 95 lbs x max reps in 2 minutes (stop at 50)
- Incline Bench Press / 5-3-1 Protocol
- Flat DB Press / 3 Sets of 8-10 reps
- Dips / 3 Sets total (2 sets of 3-5 reps, BW x max reps)
- Decline DB Flyes / 3 Sets of 10-12 reps
- Conditioning: Pushups (or) Plyo Pushups / 2 sets of max reps in 30-45 seconds
Thursday: Lower Body
- Squats / 5-3-1 Protocol
- Rack Pulls (or) Deadlift / 2 sets of 5
- Standing Lunges / 2 sets of 5 reps (per leg)
- Front Squat & SLDL [Superset] / 2 sets of 10 reps each
- Conditioning: Box Jumps (Stairs, Bench, Etc.) / 3 sets of 5-20 reps
Friday: Arms / Shoulders
- Seated Military Press / 3 sets of 3-8 reps
- Alternating DB Curls / 2 sets of 8-10 reps
- Close Grip Bench Press / 2 sets of 5-8 reps
- Side Raise [Drop Set] / 3 sets of 5, 10 [drop]
- Hammer Curl & Preacher Curl [Superset] / 3 sets of 10 each
- DB Overhead Extension / Skull Crusher [Superset] / 3 sets of 10 each
- Face Pulls / 3 sets of 10-12 reps
- Conditioning: Tire Sled / 5 sets of 50 ft. sprints or one marathon set (around the block)
[or] Jump Rope Interval Training / 25 double underís, rest 1 minute, repeat x 5
I would recommend a tire sled over a prowler. The prowler is good but they are expensive and personally I prefer the sled. You can make a tire sled with limited materials for less than $20 and it is a great tool for building conditioning and leg power. There is information about the tire sled earlier in this thread I believe.
As you will see from the program I have incorporated compound lifts, bodybuilding principals, conditioning work, and a good amount of variation to keep things interesting. This program should give you a good balance of strength, lean muscle, and athleticism. It sounds like you already know what you are doing with your diet, and I would just recommend keeping an eye on your pre/post-workout nutrition if you start to run into any recovery or energy problems.
Let me know what you think and we can tweak things from there if you have certain exercises that you prefer. Hopefully this is in line with what you are looking for!
Usually an imbalance will correct itself over time as long as it is not due to an injury or physical limitation (postural problem, etc.).
Wow . .this program is awesome! Thank you very much for putting it together for me. I'm going to start right away! It literally incorporates everything I love about training into an excellent 4 day split.
The only thing I may need to tweak is the face pulls . . .I only have bands I could do those with at this point . .or close grip inverted rows? Either way I'll find a way to get that movement in.
I'm going to look for that post on how to build a tire sled as $20 is much easier to afford than a $300+ prowler.
I'll keep you posted on my progress . . .I will start a workout journal in the section on these forums.
Thanks very much Tom,
- Include more pause work on rep sets. Get used to exploding the bar off of your chest.
- Possibly change the width of your grip to incorporate strong triceps / push through sticking point.
- Make sure that your setup / bar path / elbow angle / breathing are all in order.
- Strengthen chest muscles with dips and decline pressing.
Here are the tire sled instructions:
To make a tire sled you basically just find a car/truck tire in decent condition and then fasten some wood to the top of the tire. Purchase a u-bolt and drill through the tread then use big washers or a piece of wood to fasten the u-bolt. Puling can be done with a chain, rope, or tow straps.
Basic Instructions: Take an old tire, put an eye-bolt on the side with a couple large washers. Take two pieces of scrap 2x4, put them in the tire in an X shape, screw them together. Screw your pipe flange to the center of the 2x4 X, then screw your nipple in the flange as a loading pin. Use ropes, chain or whatever to attach to the eye-bolt for dragging. You can make a harness out of tow strap, as well."
Additional: "If you just want a sled for GPP then you donít need something that can hold massive weight. You can take a car tire, attach a U-bolt for the strap, take a piece of plywood and bolt it to the tire, then take a floor flange (plumbing section) & pipe and attach to ply wood. Done. Youíll have a small sled that you can put in the trunk of your car. But the tire creates enough friction/drag that if you put 4 or 5 plates on there it gets pretty heavy."
I have attached a picture as well.
Thanks for the reply Tom. Thats what everyone else is telling me. It's just a constant bother to me when I work out and see it. I used to play football and i usually led with my right arm.