Mini Cycles

[inteq9]

So I'm looking to buy one of these:

http://wingedmammal.com/action_photos_2003/CRW_7417L.jpg


No, not really. Actually I'm thinking of going on 3-4 week cycles between max strength/mass and explosive strength/cutting.

The strength and mass part is kind of WSFSB-ish.

Workout #1:

Deadlift to 3 rep max (7x3)
Bench Press to 5 rep max (5x5)
Cable/Barbell Row 3x10
Reverse Fly 3x10

Workout #2:
Squat 3x10 @10 rep max (yes I'll be careful)
Good Mornings 2x8
Push Press 4x6
Tricep Extensions 3x10
Chin Up to 5 rep max (5x5)
BICEPS CURL HOMIE! 3x10

#1 is on Tuesday. I train a lot on Wednesday so I didn't want to make anything super sore and unusable. #2 is on the weekend so if I'm sore it doesn't matter cuz I'm probably just sitting on my fat butt anyway. I love Good Mornings... I just had to confess that.

For my other weeks I'm thinking there will be a lot of Olympic variations, plyometrics, complex sets, sled dragging, throwing things, ect...

Well??? Comon, someone get it over with and tell me why I'm stupid... :D

[Colucci]

So I'm looking to buy one of these...
Duuuuude, does it come with the uber-cool calculator-watch too!?! :p



The strength and mass part is kind of WSFSB-ish.
How do you figure that? I don't really see many similarities. I do tend to like alternating set/rep protocols between workouts though.

Workout #1:

Deadlift to 3 rep max (7x3)
Bench Press to 5 rep max (5x5)
Cable/Barbell Row 3x10
Reverse Fly 3x10

Workout #2:
Squat 3x10 @10 rep max (yes I'll be careful)
Good Mornings 2x8
Push Press 4x6
Tricep Extensions 3x10
Chin Up to 5 rep max (5x5)
BICEPS CURL HOMIE! 3x10
I usually like 4x10 better than 3x10. It gives a little more working volume. Not a whole lot of lower body word happening though. Maybe that could use an extra exercise on one of the days.

Well??? Comon, someone get it over with and tell me why I'm stupid... :D
It's not you, it's your state. I mean...Wisconsin (http://www.infoplease.com/ipa/A0108291.html)? To quote the film "Dogma":
"Were they sent to Hell?"
"Worse. Wisconsin."

Just kidding, inteq. Much love, my cheese-head brutha. :D

[inteq9]

How do you figure that? I don't really see many similarities. I do tend to like alternating set/rep protocols between workouts though.

I said >ISH<. I guess it just reminded me of it somehow. :o

I usually like 4x10 better than 3x10. It gives a little more working volume. Not a whole lot of lower body word happening though. Maybe that could use an extra exercise on one of the days.

I was also thinking this today after workout #1 yesterday. Maybe I'll do some pistols or something. I was also wondering if that was going to be enough squatting. I'll check it out.

It's not you, it's your state. I mean...Wisconsin?

Comon man, how can you rip on Wisconsin???
http://news.nationalgeographic.com/news/2005/08/images/050816_cowpollution.jpg