Ford Prefect
05-23-2003, 08:18 AM
Some of the threads about routines got me curious as to what you are all doing. I've attached a copy of my current workout plan. You will need Microsoft Excel or a program that can view Excel spreadsheets in order to view it. Please note that it is split into 4 different worksheets (micro-cycles) which will appear as tabs on the bottom of your Excel Window. 18 weeks total.
Below are quick explanations on some of the things on their. Obviously the spreadsheet was for my use only, so some things really aren't intuitive. I'm on week 4 now. After this, I have a 14 week recovery/hypertrophy mesocycle planned to let my nervous system recover from all the high intensity stuff. After that, I pick up with some more maximal work and work my way into submaximal, explosive olympic and power lifts.
Please post your workouts as well. :)
Descriptions of things:
1-10-1 Pyramid:
Pull-ups 1x; Push-ups 2x; Abs 3x
Do 1 pull-up, 2 push-ups, 3 reps on an ab exercise followed by 2 pull-ups, 4 push-ups, 6 abs, 3 pull-ups, 6 push-ups, 9 abs… all the way to 10 pull-ups and back down again. The goal is to rest as little as possible
Burpee/8-count Bodybuilder w/Ab Pyramid:
Pyramid 10-20 burpee’s (10,11, 12,…20)
Do 15 jumping jacks between each set of burpees
Pyramid 10 reps – 15 reps – 20 reps –15 reps – 10 reps of:
Flutter Kicks, Sit & Tucks, 6” Crunches w/no rest at all.
Pyramid 20-10 8-count Bodybuilders (20, 19, 18, …10)
Do 15 shuffle splits between each set of bodybuilders
Pyramid 10 reps – 15 reps – 20 reps –15 reps – 10 reps of:
Flutter Kicks, Sit & Tucks, 6” Crunches w/no rest at all.
Push-ups & Sprint Pyramid:
Pyramid 10-20 push-ups by 2’s (10, 12, 14…20)
Do 20 squats between each set of push-ups
Pyramid 20-50-70-100-120-150 Yard Sprints
Do 5 pull-ups after each sprint and rest 20 seconds
Pyramid 20-10 push-ups by 2’s (10, 12, 14…20)
Do 20 squats between each set of push-ups
Pyramid 150-120-100-70-50-20 Yard Sprints
Do 5 pull-ups after each sprint and rest 20 seconds
SEAL Abs:
Crunches x 40; Rev Crunches x 40, Left Side Crunches x 40; Right Side Crunches x 40; Flutter Kicks x 40
Do this TWICE
Any 8-6-4-2-8 Pyramid:
What this means is that you do 8 reps of the exercise, rest, do 6 reps with a heavier, rest, do 4 reps with a heavier weight, down to 2 reps. The next set after the 2 reps should be for 8-12 reps with the ORIGINAL Weight you used. For example: 8x135, 6x155, 4x175, 2x195, 10x135
The following exercise should be superset (done immediately after the previous set with no rest). The exercise you are to superset is right after the pyramid in the program and is generally marked as 1 set of 10-15 reps. (ie the last set of a bench press pyramid is followed immediately by a set of incline flies
Even week bench press and deadlifting
Every even week (2,4,6,...) I bench press one day and deadlift an other. On week two it starts as 8x2 and week 4 is 8x3; week 5 is 8x4...
I am using the same exact weight from week to week. For example:
Week 2 = 135 x 2, ... 225 x 2, 275 x 2, 315 x2
Week 4 = 135 x 3, ... 225 x 3, 275 x 3, 315 x 3
The purpose of this is to make my old 2RM my 6RM by the end of mesocycle.
Explosive Benching and Squatting
Done as explosively as possible with only 20 seconds rest between sets. I use only 50%-70% of my 1RM. Yes, this is from Westside BB as are other schemes in the program.
The goal of this program is to try to gain endurance, maximal strength, and undergo a little hypertrophy all at the same time. I've taken a few days off already because I felt myself burning out, but it seems pretty manageable as of right now.
Below are quick explanations on some of the things on their. Obviously the spreadsheet was for my use only, so some things really aren't intuitive. I'm on week 4 now. After this, I have a 14 week recovery/hypertrophy mesocycle planned to let my nervous system recover from all the high intensity stuff. After that, I pick up with some more maximal work and work my way into submaximal, explosive olympic and power lifts.
Please post your workouts as well. :)
Descriptions of things:
1-10-1 Pyramid:
Pull-ups 1x; Push-ups 2x; Abs 3x
Do 1 pull-up, 2 push-ups, 3 reps on an ab exercise followed by 2 pull-ups, 4 push-ups, 6 abs, 3 pull-ups, 6 push-ups, 9 abs… all the way to 10 pull-ups and back down again. The goal is to rest as little as possible
Burpee/8-count Bodybuilder w/Ab Pyramid:
Pyramid 10-20 burpee’s (10,11, 12,…20)
Do 15 jumping jacks between each set of burpees
Pyramid 10 reps – 15 reps – 20 reps –15 reps – 10 reps of:
Flutter Kicks, Sit & Tucks, 6” Crunches w/no rest at all.
Pyramid 20-10 8-count Bodybuilders (20, 19, 18, …10)
Do 15 shuffle splits between each set of bodybuilders
Pyramid 10 reps – 15 reps – 20 reps –15 reps – 10 reps of:
Flutter Kicks, Sit & Tucks, 6” Crunches w/no rest at all.
Push-ups & Sprint Pyramid:
Pyramid 10-20 push-ups by 2’s (10, 12, 14…20)
Do 20 squats between each set of push-ups
Pyramid 20-50-70-100-120-150 Yard Sprints
Do 5 pull-ups after each sprint and rest 20 seconds
Pyramid 20-10 push-ups by 2’s (10, 12, 14…20)
Do 20 squats between each set of push-ups
Pyramid 150-120-100-70-50-20 Yard Sprints
Do 5 pull-ups after each sprint and rest 20 seconds
SEAL Abs:
Crunches x 40; Rev Crunches x 40, Left Side Crunches x 40; Right Side Crunches x 40; Flutter Kicks x 40
Do this TWICE
Any 8-6-4-2-8 Pyramid:
What this means is that you do 8 reps of the exercise, rest, do 6 reps with a heavier, rest, do 4 reps with a heavier weight, down to 2 reps. The next set after the 2 reps should be for 8-12 reps with the ORIGINAL Weight you used. For example: 8x135, 6x155, 4x175, 2x195, 10x135
The following exercise should be superset (done immediately after the previous set with no rest). The exercise you are to superset is right after the pyramid in the program and is generally marked as 1 set of 10-15 reps. (ie the last set of a bench press pyramid is followed immediately by a set of incline flies
Even week bench press and deadlifting
Every even week (2,4,6,...) I bench press one day and deadlift an other. On week two it starts as 8x2 and week 4 is 8x3; week 5 is 8x4...
I am using the same exact weight from week to week. For example:
Week 2 = 135 x 2, ... 225 x 2, 275 x 2, 315 x2
Week 4 = 135 x 3, ... 225 x 3, 275 x 3, 315 x 3
The purpose of this is to make my old 2RM my 6RM by the end of mesocycle.
Explosive Benching and Squatting
Done as explosively as possible with only 20 seconds rest between sets. I use only 50%-70% of my 1RM. Yes, this is from Westside BB as are other schemes in the program.
The goal of this program is to try to gain endurance, maximal strength, and undergo a little hypertrophy all at the same time. I've taken a few days off already because I felt myself burning out, but it seems pretty manageable as of right now.