Critique my training set-up

[blessed_samurai]

Alright guys...thought I'd throw my new program I'm starting and see if anyone wanted to pick it apart (just for fun).

This will be done on Mon and Thurs (Hapkido every other Thurs)
*One oly lift power variation (power cleans, power snatches, 1 arm bb snatch) alternated each workout:8X2

*One squat variation (OH, front, or back) alternated each workout:5X5

*OH pressing--on Mon I'll do a 3X6 of push press. On Thurs-push press to a heavy triple and then run jerks to fatigue

*circuit of power curls, 1 arm db inc press, ab work:3X8

Tues-Try for some cardio on this day in the morning. Highland games throwing in the evening.

Weds-off

F-off

Sat-MMA in the midafternoon and a choice of two in the evening-tire flips, car pushing, keg tossing (this is dependent on the weather outside).

Alright, that's what I got.

[Combatant]

Its pretty good, all I would add is some chins/pullups. I would love to be able to do keg and tire work but don't have the space.

[DSDbronson]

That's a pretty cool workout. All I would add is some weighted dips. Don't they do those in Strongman competitions or is that sumo wrestling. Actually, I'm going into Strongman myself bigboy so bring it on.

p.s. Have you found specific training for triceps in Strongman yet? Weighted dips would take care of this and the whole upperbody thing. Weighted Dips were how the Ironmen got their upper bodies huge before the bench press became the thing in the 50's.

[blessed_samurai]

That's a pretty cool workout. All I would add is some weighted dips. Don't they do those in Strongman competitions or is that sumo wrestling. Actually, I'm going into Strongman myself bigboy so bring it on.

p.s. Have you found specific training for triceps in Strongman yet? Weighted dips would take care of this and the whole upperbody thing. Weighted Dips were how the Ironmen got their upper bodies huge before the bench press became the thing in the 50's.

I'm not competing Strongman; I'm competing in Highland Games. My height plays a distinct disadvantage in a couple of the events in Strongman that I won't get in SM. Some overhead extensions could be warranted for SM training. Your best bet is to include OH lockouts, jerks, push press, and some direct tricep work, like extensions, but not a lot is needed.

The strongman workout on Sat is just to give myself some more work, strengthen up the body as a whole, and I won't be able to get to the gym on that day...in fact, I might see if the guys want to throw on that day.

[blessed_samurai]

Its pretty good, all I would add is some chins/pullups. I would love to be able to do keg and tire work but don't have the space.

I'll keep the chins in my mind, they might get tossed in with the circuit.

[JKD_forever]

yeah for what you need, besides recommended pullups (chinups whatever)
the rest looks pretty good

[Colucci]

After looking at this with fresh eyes (after 4 awesome hours of sleep), I'm wondering if we need the push presses on Monday. Especially after the ballistic Oly lifts, and with the likely high volume of Highland throwing events practice on Tuesday. If the push presses are "only" for 3x6, are they that important? that might be 18 reps you don't need to do.

Though, it probably wouldn't be the worst idea if you did it just as you have it laid out for a full week or two, and then re-evaluate after seeing how everything feels.

Other than that, yes...I'm a wee bit jealous. You're the first to flip a tire. First to wear a kilt around other dudes getting all sweaty together. Luckyyyyyyy. :D

[harhar]

For me, snatches and oh pressing always interfered with each other so I keep em on separate days. But if this isnt a problem for you, it looks like a damn good workout.

Anyways, I doubt that you'd need advice from us.

[redsandpalm]

Looks good - I hope your eating well! If you do decide to drop the OH presses at any stage, throw in some hack squats or RDLs after the oly set and squat set with minimal rest... your hams will be in heaven he he he (evil laugh).

[Ad McG]

For once BWMF, I disagree! I think that extra pressing is a good idea. He's a conditioned guy who is used to such a workload and if he thinks he is ok with that volume then why not? The more work you can take in line with rest and recovery, the more progress!

I would suggest some preacher curls for that peak in the biceps :D

[DSDbronson]

For once BWMF, I disagree! I think that extra pressing is a good idea. He's a conditioned guy who is used to such a workload and if he thinks he is ok with that volume then why not? The more work you can take in line with rest and recovery, the more progress!

I would suggest some preacher curls for that peak in the biceps :D

I was wondering about that. Scott Sonnon has the funniest looking biceps to me. He had a pic on his site with clubbell in hand and resting on his shoulder and I was trying to find the egg/peak. Clubbells are like that though. I haven't seen eggs in any of the pics with Indian guys doing Clubbells either. Plenty of Powerlifters have great looking bi's/forearms. How are you going to curl 200lb dumbbells if you can't even "break an egg". Still clueless :confused:

BS My power rack came with a pullup bar, dip bars, and a over/under cable system so my tri's were pretty much taken care of for 200 bucks.

[Colucci]

For once BWMF, I disagree! I think that extra pressing is a good idea. He's a conditioned guy who is used to such a workload and if he thinks he is ok with that volume then why not? The more work you can take in line with rest and recovery, the more progress!
I suppose so. I keep forgetting what good shape he's in, teeheehee. But 3x6 just seems so...blah. Maybe 3x10 (ACK!! 3x10!!??!!, Yes, 3x10) or 6-8 mildly-heavy singles. I guess I think that 3x6 is just a boring set/rep scheme. :rolleyes:


I would suggest some preacher curls for that peak in the biceps :D
Dude, it's decline Zottman curls, all the way!! :p

[Ad McG]

DSD - Erm... I was joking :eek:

[DSDbronson]

DSD - Erm... I was joking :eek:

I know but I'm not. Do what you like. :D

[redsandpalm]

Dude, it's decline Zottman curls, all the way!! :pI love Zottmans for bringing up the split in my biceps ;) . Goes really well with my new mullet (which by the way i CANNOT BELIEVE no-one has made a single comment about! :eek: )

Edit:Actually now that I look it's not really a mullet... nevermind

[blessed_samurai]

First to wear a kilt around other dudes getting all sweaty together. Luckyyyyyyy. :D

You make it sound so dirty and naughty. :D

[blessed_samurai]

For me, snatches and oh pressing always interfered with each other so I keep em on separate days. But if this isnt a problem for you, it looks like a damn good workout.

Anyways, I doubt that you'd need advice from us.

The only time it's a problem is when I combine a snatch and press at the same time. If they're seperated, I'm cool.

Yes but I know how you guys like to tear apart each others training programs. :D

[blessed_samurai]

I suppose so. I keep forgetting what good shape he's in, teeheehee. But 3x6 just seems so...blah. Maybe 3x10 (ACK!! 3x10!!??!!, Yes, 3x10) or 6-8 mildly-heavy singles. I guess I think that 3x6 is just a boring set/rep scheme. :rolleyes:



Dude, it's decline Zottman curls, all the way!! :p

My work capacity is pretty high (as Adam stated earlier) and I'm with Adam in that more frequency when one can recovery leads to better gains. I'll be using a weight for what I can do for around 8 reps for the 6 reps. I think the upper rep ranges would fatigue me a bit more and might affect my throwing the next day a bit more.

I'll run a test and see what happens to my throwing the next day between this week and next week. Of course, since this is a new skill, the fact of more practice will make me better anyway...nothing like experiementing. :)

Of all the rep schemes I've worked in, I thought the 5X5 was the most boring but brought me some great results.

And you guys are all wrong. I'm going for functional training, so it's power curls while hopping on one foot on a stability ball...this will really help with both the width and peak of my biceps. :D

[blessed_samurai]

Looks good - I hope your eating well! If you do decide to drop the OH presses at any stage, throw in some hack squats or RDLs after the oly set and squat set with minimal rest... your hams will be in heaven he he he (evil laugh).

I discussed adding in the RDLs with BeWater last night and we kinda came to the agreement that it wasn't really necessary with all the Oly lifts and squat variations. And I wouldn't add in the hack squats because my quads are already killing me from yesterday with just the squats and oly lifts (yeah for fatiguing out on snatches over 9 sets and working up to a 425 squat for 2 reps).

Oh and the pic doesn't really highlight the beauty of your mullet enough. ;)

[Colucci]

Edit:Actually now that I look it's not really a mullet... nevermind

It's mullet-esque. And I was hoping it was photoshopped. :p
Business up front, party in the back!


I discussed adding in the RDLs with BeWater last night and we kinda came to the agreement that it wasn't really necessary with all the Oly lifts and squat variations.
True. I figure, between squatting twice a week, plus 2 days of event practice (one day of Highland throwing, and another of car pushing or tire flipping), it's getting plenty of work.

[TheCount]

Dude, it's decline Zottman curls, all the way!! :p

Dude, what about Drag Curls and Hammer Curls!

[JKD_forever]

Dude, what about Drag Curls and Hammer Curls!

Zottman curls work the biceps, bracialis and bracioradialis.

[redsandpalm]

I discussed adding in the RDLs with BeWater last night and we kinda came to the agreement that it wasn't really necessary with all the Oly lifts and squat variations. And I wouldn't add in the hack squats because my quads are already killing me from yesterday with just the squats and oly lifts (yeah for fatiguing out on snatches over 9 sets and working up to a 425 squat for 2 reps).Yeah, you're probably right - I have a problem that I tend to give out advice largely influenced by my own goals at the time.
It's mullet-esque. And I was hoping it was photoshopped. :p
Business up front, party in the back!No photoshopping! I would get it cut but I have no idea who's head this is :D .

[blessed_samurai]

I'm freakin sore as hell today. I'm not going to use this as a log or anything but here are the events...took a nice almost 2 1/2 hours to finish this workout

*Braemar stone:26 pd stone you squat down and throw for distance

*Open stone: a lighter stone (~20 pds) that you get a twist and approach on (image throwing a shot put

*light hammer throw:image a cannon ball on the end of PCV pipe. You twist this sucker in big arcs until you turn and throw it. It's all about the hips baby!

*56 pd weight for distance:I think I hit 17" but I can't remember exactly.
this is essentially a weight that is attached to a chain that you swing around and throw. This is very very technique oriented as the once you get the weight swinging, you're going with it and that's that. My trouble with this is I'm wanting to throw it like a discus and not getting enough V rather I'm using to much of a wide arc and was trying to lead with my shoulders. It kept throwing me off balance. It's an ugly event. I'll actually be throwing a 42 pd in competition but I'm practicing with a 56 pd.

*light weight for distance:I wish I would've written these down.
This is a bit lighter, I think 28 pds. It's a weight that's attached to a chain and you get a nice wind up and swing it as far out as you can. It's much like the 56 pd but, well...lighter.

*Caber toss: I worked with a 15.6 inch caber that weighed around 80 pds. You lean the caber back on your shoulders. Lean over and cup the rounded end and lift it up. Once you get it up, you pop it up so that it's resting at your mid chest level...imagine poping up a telephone pole. You then run in a half-stooped up position and throw it. This one wore me out after my fifth working with it.

*Sheaf toss: It's a burlap sack filled with rope. You have a pitch fork, you stab the bag, get a good pendulum swing with both arms and hips and toss that sucker for height. We use a back stop to judge height. I"m getting it a few inches short of making it over the back stop.

We stopped here as a few of the guys had to split. We didn't get the weight for height but we'll hit that one next week.