The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: A New Walk

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  1. #1
    Jack's Utter Surprise Saturday Fever's Avatar
    Join Date
    Aug 2002
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    Chico
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    A New Walk

    My next 9 weeks will look something like this. Blue lifts are ME lifts and the entire day will be focused on this lift. Bold lifts are supportive and may or may not be taken to failure, or may have selected sets taken to failure. Exercises not colored or bolded will never be taken to failure and done purely as assistance. Red lifts are speed lifts and shall be treated like blue lifts.

    • Week 1
      [**] ME Squat Day
      Good AMs: Sets of 3 until 3 can't be completed, then work to a 1RM
      Glute Ham Raise: 3x10 Stress eccentric, go for 4 count on the descent
      Hyperextensions: 3x8 with small straps
      Pull Down Abs: 5x10-15
      Straight Leg Raises: 5x15

      [**] ME Bench Day
      Board Press: Sets of 3 until 3 can't be completed, then work to 1RM
      Skullcrushers: 6x10
      Pushdowns: 3x10
      One-arm Press: 3x15

      [**] DE Squat Day
      Box Squats: 10x2 with 50% of 1RM
      Hyperextensions: 3x8 with small strap
      One Leg Squats: 4x10 each leg
      Dumbbell Rows: 4x6
      Barbell Shrugs: 3x15

      [**] DE Bench Day
      Bench Press: 10x3 with 60% of 1RM; using 3 different grips
      Skullcrushers: 4x8
      Side Lateral Raises: 3x10
      Bentover Side Raises: 3x10
    • Week 2
      [**] ME Squat Day
      Good AMs: see week 1 day 1
      Glute Ham Raises: 3x8. see week 1 day 1
      Hyperextensions: 3x8 using small strap
      Pull Down Abs: 5x10-15
      Straight Leg Raises: 3x20

      [**] ME Bench Day
      Board Press: see week 1 day 2
      Skullcrushers: 6x10
      Pushdowns: 3x10
      One Arm Press: 3x15

      [**] DE Squat Day
      Box Squats: 10x2 at 54% of 1RM
      Hyperextensions: 3x8 using small straps
      One Leg Squats: 4x10 each leg
      Dumbbell Rows: 4x6
      Barbell Shrugs: 3x15

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM; using 3 different grips
      Skullcrushers: 4x8
      Side Lateral Raises: 3x10
      Bentover Side Raises: 3x10
    • Week 3
      [**] ME Squat Day
      Good AMs: see week 1 day 1
      Glute Ham Raises: 3x8 using small straps
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15
      Straight Leg Raises: 3x20

      [**] ME Bench Day
      Board Press: see week 1 day 2
      Skullcrushers: 6x10
      Pushdowns: 3x10
      One Arm Press: 3x15

      [**] DE Squat Day
      Box Squats: 10x2 at 56% of 1RM
      Hyperextensions: 3x8 using small straps
      One Leg Squats: 4x10
      Dumbbell Rows: 4x6
      Barbell Shrugs: 3x15

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM; using 3 different grips
      Skullcrushers: 4x8
      Side Lateral Raises: 3x10
      Bentover Side Raises: 3x10
    • Week 4
      [**] ME Squat Day
      Low Box Squat: see week 1 day 1
      Glute Ham Raise: 5x5
      Partial Dealifts: 3x20
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15

      [**] ME Bench Day
      Floor Press: see week 1 day 2
      JM Press: work up to 2 sets of 3
      Incline DB Press: 2x10
      Seated Dumbbell Cleans: 4x8
      Straight Leg Raises: 5x15

      [**] DE Squat Day
      Box Squats: 10x2 at 60% of 1RM
      Box Squats: work up to heavy double, DO NOT miss
      Hyperextensions: 5x8
      Chest Supported Rows: 4x8
      Glute Ham Raise: 3x6
      Pull Down Abs: 5x10

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM; using 3 diff. grips
      Close-grip Bench Press: work up to 2 sets of 3
      One Arm DB Extension: 3x10
      Front Plate Raise: 3x10
    • Week 5
      [**] ME Squat Day
      Low Box Squat: see week 1 day 1
      Glute Ham Raise: 5x5
      Partial Deadlifts: 3x20
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15

      [**] ME Bench Day
      Floor Press: see week 1 day 2
      JM Press: work up to 2 sets of 3
      Incline DB Press: 2x10
      Seated DB Cleans: 4x8
      Straight Leg Raises: 5x15

      [**] DE Squat Day
      Box Squats: 10x2 at 50% of 1RM
      Hyperextensions: 5x8
      Chest Supported Rows: 4x8
      Glute Ham Raise: 3x6
      Pull Down Abs: 5x10

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM; using 3 diff. grips
      Close-grip Bench Press: work up to 2 sets of 3
      One Arm DB Extensions: 3x10
      Front Plate Raise: 3x10
    • Week 6
      [**] ME Squat Day
      Low Box Squat: see week 1 day 1
      Glute Ham Raise: 5x5
      Partial Deadlifts: 3x20
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15

      [**] ME Bench Day
      Floor Press: see week 1 day 2
      JM Press: work up to 2 sets of 3
      Incline DB Press: 2x10
      Seated DB Cleans: 4x8
      Straight Leg Raises: 5x15

      [**] DE Squat Day
      Box Squats: 10x2 at 52% of 1RM
      Hyperextensions: 5x8
      Chest Suppoerted Rows: 4x8
      Glute Ham Raise: 3x6
      Pull Down Abs: 5x10

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM
      Close-grip Bench Press: work up to 2 sets of 3
      One Arm DB Extensions: 3x10
      Front Plate Raise: 3x10
    • Week 7
      [**] ME Squat Day
      Good AM Squats: see week 1 day 1
      Glute Ham Raise: 5x5
      Lunges: 4x10 each leg
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15

      [**] ME Bench Day
      Ball Press: 3x20 (rest 5 min)
      Seated DB Shoulder Press: 5x10
      Incline Skullcrushers: 5x6
      Face Pulls: 5x15

      [**] DE Squat Day
      Box Squats: 10x2 at 54% of 1RM
      Box Squats: work to heavy double. DO NOT miss
      Hyperextensions: 4x8
      Lat Pulldowns: 3x8
      Glute Ham Raise: 4x15

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM; us 3 diff. grips
      Bench Press: work to heavy single. DO NOT miss.
      DB Skullcrushers: 4x6
      Reverse-grip Pushdowns: 3x15
      Front-Side-Rear Delt Raise: 2x60 (20 each direction)
      Pull Down Abs: 5x10
    • Week 8
      [**] ME Squat Day
      Good AM Squats: see week 1 day 1
      Glute Ham Raise: 5x5
      Lunges: 4x10 each leg
      Hyperextensions: 3x8 using small straps
      Pull Down Abs: 5x10-15

      [**] ME Bench Day
      Ball Press: 3x20 (rest 5 min.)
      Seated DB Shoulder Press: 5x10
      Incline Skullcrushers: 5x6
      Face Pulls: 5x15

      [**] DE Squat Day
      Box Squats: 10x2 at 62% of 1RM
      Hyperextensions: 4x8
      Lat Pulldowns: 3x8
      Glute Ham Raise: 4x15

      [**] DE Bench Day
      Bench Press: 10x3 at 60% of 1RM
      DB Skullcrushers: 4x6
      Reverse-grip Pushdowns: 3x15
      Front-side-rear delt combo raise: 2x60 (20 each direction)
      Pull Down Abs: 5x10
    • Week 9
      [**] Max Day
      Box Squats: work up to 1 RM
      Bench Press: work up to 1RM

      * These maxes carry over to the next cycle.
    Last edited by Saturday Fever; 10-17-2002 at 12:26 PM.

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