A routine of increase!

[tetsu ryu]

Monday- power clean to front squat to over head press to OH squat. which I am starting off with at 95 lbs. For now.. :yeleyes: Standing Ab Wheel work. Leg Pistols. Handstand pushups.

Let me explain the best I possibly can about my increase scheme.. :rolleyes:

For the Power clean to Front squat to OHpress to OHsquat (the movement) I am going to start at the standard 95 lbs. Last monday I did 3 sets of the movement for 5 reps. The progression goes like this.. The next monday that rolls around I will be doing the same weight with 3 sets of 6 reps. I will continue increasing reps until I get to 3 sets of 10 reps. The next monday's workout will differ from simply adding reps because I will now perform 15 in a row of the movement and increase the weight by 5 lbs and perform the movement another 10 times. I will then "reset" the process and I will be doing 3 sets of 5 reps of the movement at 100 lbs and continue until I am performing the movement at 135 lbs. I will be happy once I achieve this.

Wednesday- Bench press (starting off at the standard Bodyweight press which for me is 165 lbs.) I will perform the same rep and weight scheme as mentioned above until I am able to rep 200 lbs 15 times in one set. One arm pushups, Burpees, divebomber pushups, and turkish get-ups. (30 lbs for now)

Friday- Pushups for 3 sets of 20 to 3 sets of 30 to 3 sets of 40 etc. until I get to 3 sets of 70-80. Once I get there. I believe I should be able to do 100 pushups in one set. Once I get there I will probably continue doing sets of 100 but trying to do them faster while timed. 3 sets of 8 dead hang pull-ups to 3 sets of 9 to 3 sets of 10 etc. untill I get to 3 sets of 20. 2 sets of timed situps. A bagilion supermans, :p dips, and last but not least muscle ups.

I cant decide wether or not to do my 50 seconds jog 10 seconds run intervals or not on friday. Should I do it on Sunday or saturday or something?

If you are having trouble sifting through that unstructured jumble of words, let me just put it in numbers for you. :D

On Monday W/O #1 3x5 of "the movement" at 95 lbs.
W/O #2 3x6
W/O #3 3x7
W/O #4 3x8
W/O #5 3x9
W/O #6 3x10
W/O #7 1 Set of 15 of "the movement" at 95 lbs. Then 5 lbs are added and "the movement" will be performed for 10 reps.
W/O #8 3x5 of "the movement" at 100 lbs.

The above chart is the same for my bench press, only I start off pressing my body weight instead of 95 lbs.

Pushups W/O #1 3x20
#2 3x30
#3 3x40
etc..
#7 3x80
#8 1 set of 100
#9 Improved time on 100 pushup set instead of more.

Pullups W/O #1 3x8
#2 3X9
etc..
until.. 3x20
Then I should be able to to 20 pullups in one set no problem! ;)

[bwhite55]

errr, my brain hurts.

[tetsu ryu]

errr, my brain hurts.

You mean you don't understand? But it's so simple! I'm only kidding! :D The sets and reps scheme may seem a little weird at first, if you read it a good 3-4 times it should sink in. But the exercises themselves are pretty simple to understand (minus the turkish getups) but all of them are difficult to do! And that is why I like this plan! On a side note.. I need someone to decide when would be the best day to slip a hard run in there! Fitness gurus unite! ... Please? :confused:

[bwhite55]

i've read that post like 5 times and i still don't understand. oh well. yeah, i had to youtube turkish getups, but it seems kind wierd imo, but i can see how it'd help w/ fitness. i re-read bagilion supermans, and was like...i know what a supreman is, but what is a bagilion superman? then i was like...oh, as in the large number? and i'd do it on saturday since i don't see any legs on friday. and just a question, is divebomber pushups the same thing as hindu pushups??

[tetsu ryu]

i've read that post like 5 times and i still don't understand. oh well. yeah, i had to youtube turkish getups, but it seems kind wierd imo, but i can see how it'd help w/ fitness. i re-read bagilion supermans, and was like...i know what a supreman is, but what is a bagilion superman? then i was like...oh, as in the large number? and i'd do it on saturday since i don't see any legs on friday. and just a question, is divebomber pushups the same thing as hindu pushups??

Sorry for the confusion! And yeah saturday would seem to make the most sense! Thanks! Although they are similar, dive-bomber pushups are different from hindu pushups. Dive bomber pushups are harder imo. Thanks for your reply.

[bwhite55]

Sorry for the confusion! And yeah saturday would seem to make the most sense! Thanks! Although they are similar, dive-bomber pushups are different from hindu pushups. Dive bomber pushups are harder imo. Thanks for your reply.

i've watched em and i can't tell the difference, enlighten me please :D

[SickDevildog]

Monday- power clean to front squat to over head press to OH squat. which I am starting off with at 95 lbs. For now.. :yeleyes: Standing Ab Wheel work. Leg Pistols. Handstand pushups.

Let me explain the best I possibly can about my increase scheme.. :rolleyes:

For the Power clean to Front squat to OHpress to OHsquat (the movement) I am going to start at the standard 95 lbs. Last monday I did 3 sets of the movement for 5 reps. The progression goes like this.. The next monday that rolls around I will be doing the same weight with 3 sets of 6 reps. I will continue increasing reps until I get to 3 sets of 10 reps. The next monday's workout will differ from simply adding reps because I will now perform 15 in a row of the movement and increase the weight by 5 lbs and perform the movement another 10 times. I will then "reset" the process and I will be doing 3 sets of 5 reps of the movement at 100 lbs and continue until I am performing the movement at 135 lbs. I will be happy once I achieve this.

Wednesday- Bench press (starting off at the standard Bodyweight press which for me is 165 lbs.) I will perform the same rep and weight scheme as mentioned above until I am able to rep 200 lbs 15 times in one set. One arm pushups, Burpees, divebomber pushups, and turkish get-ups. (30 lbs for now)

Friday- Pushups for 3 sets of 20 to 3 sets of 30 to 3 sets of 40 etc. until I get to 3 sets of 70-80. Once I get there. I believe I should be able to do 100 pushups in one set. Once I get there I will probably continue doing sets of 100 but trying to do them faster while timed. 3 sets of 8 dead hang pull-ups to 3 sets of 9 to 3 sets of 10 etc. untill I get to 3 sets of 20. 2 sets of timed situps. A bagilion supermans, :p dips, and last but not least muscle ups.

I cant decide wether or not to do my 50 seconds jog 10 seconds run intervals or not on friday. Should I do it on Sunday or saturday or something?

If you are having trouble sifting through that unstructured jumble of words, let me just put it in numbers for you. :D

On Monday W/O #1 3x5 of "the movement" at 95 lbs.
W/O #2 3x6
W/O #3 3x7
W/O #4 3x8
W/O #5 3x9
W/O #6 3x10
W/O #7 1 Set of 15 of "the movement" at 95 lbs. Then 5 lbs are added and "the movement" will be performed for 10 reps.
W/O #8 3x5 of "the movement" at 100 lbs.

The above chart is the same for my bench press, only I start off pressing my body weight instead of 95 lbs.

Pushups W/O #1 3x20
#2 3x30
#3 3x40
etc..
#7 3x80
#8 1 set of 100
#9 Improved time on 100 pushup set instead of more.

Pullups W/O #1 3x8
#2 3X9
etc..
until.. 3x20
Then I should be able to to 20 pullups in one set no problem! ;)

What the.... :confused:
How'd you mix up this Concuction? :confused:

[tetsu ryu]

What the.... :confused:
How'd you mix up this Concuction? :confused:

Do you like it!? I've been working on it for quite some time! :p It sounds like in theory it would work but I think I'll have to push myself a lot! Right now I'm recovering from tonsilitis.. So I'll probably start over and go back to W/O #1 on everything. :rolleyes: Do you like the way I did the pushup scheme? It's gonna be the worst! :p Is there anything you'd like to see changed about it, or perhaps something else I could throw in, or do you see anything that should be taken away? And when do you think I should do my run in my program?

[bwhite55]

i just read it like 3 times and still don't understand it.

it seems like a word search type puzzle to me :confused: :cry: :bang: :bang: :bang: :bang:

[tetsu ryu]

i've watched em and i can't tell the difference, enlighten me please :D

http://www.youtube.com/watch?v=t1KvBoG8J78&mode=related&search=

The difference is in the way the exercise ends. Wactch when he comes up from the downward swooping motion in the first exercise. Then watch when he comes up from the downward swooping motion in the second exercise shown in the vid. You'll see the difference. ;)

[tetsu ryu]

i just read it like 3 times and still don't understand it.

it seems like a word search type puzzle to me :confused: :cry: :bang: :bang: :bang: :bang:

Err.. I'm sorry your having such a difficult time understanding it.. I'll try my best to revise it when ever I can so it can be more easily comprehended. The exercises are in red so that they may be seen amongst the jumbled mass of words. It's not a puzzle of any sort. Sorry for my lack of clarity. :(

[bwhite55]

Err.. I'm sorry your having such a difficult time understanding it.. I'll try my best to revise it when ever I can so it can be more easily comprehended. The exercises are in red so that they may be seen amongst the jumbled mass of words. It's not a puzzle of any sort. Sorry for my lack of clarity. :(

its okay, i've always struggled w/ word dyslexia....i don't have a problem w/ individual words, but alot of times, i have to reread stuff like 15 times if its a big article or something to understand it. its annoying when i try to read like scientific stuff, cuz i have to reread big words ALOT.

i found my fish oils that i lost last week when i moved, so i should be able to focus better. bwahaha!

[SickDevildog]

Ya man, theres nothing better than fishoil thats tuff helps with everything. But I think no amount of fish oil will help me udnerstand what the hell that routine is about Tet.:)

[bwhite55]

Ya man, theres nothing better than fishoil thats tuff helps with everything. But I think no amount of fish oil will help me udnerstand what the hell that routine is about Tet.:)

yeah man, new studies are showing that it also reduces the risk of prostate cancer in older men, while flax and the omega 6 in that increases the risks. basically omega 3's reduce the omega 6 levels in the cancer cells or prostate or something like that. its wierd. and also whereas omega 3 helps as an anti-inflammatory, omega 6 from flax is a pro-inflammatory(increases it).

:topic: i know, but just thought i'd throw it out there.

[SickDevildog]

Aight just read over it again and I gotta ask, why make it so damn complicated? lol

[tetsu ryu]

Aight just read over it again and I gotta ask, why make it so damn complicated? lol

I like the build up scheme. It's at a easy but certain pace that I know I can handle. As fore-mentioned in previous threads, my lifting form isn't that great but it has improved and I'm seeing and feeling the results! I enjoy increase because it makes me feel like I'm getting somewhere. The weird set to rep scheme is designed to help reach my goal of a certain # of reps with a certain amount weight. You'll understand even more why I am doing it so complicated once I start posting up my workouts in the spont. W/O Check in thread. You'll understand AND you'll see the increase! :D I dunno what I should call this type of w/o.. I'm sure someone else has at least thought of something like this! Or is it a new breed I can call my own? :D

[Prophet]

A few things. The first thing that jumped out at me was that you have a lack of pulling movements and an extremely large amount of pushing movements. A general rule in designing a routine is to keep them both balanced. This could be as simple as doing some pushups on wednesday and changing friday to a pulling day (deadlifts, pullups, rows...etc...)

I like the idea of measuring progress by improving on a certain weightllifting complex (monday stuff). But I'm not sure how it will pan out. I wonder if you did something like, legs monday, pushing wednesday, and pulling friday, and then checked out how your progress on that complex you mentioned was doing at the end of each month, if you would actually progress faster. I think you might progress with the complex faster this way because you will be focusing on increasing max strength in lots of basic moves. And with the complex, you can only support a weight that your weakest movement can handle.

[tetsu ryu]

A few things. The first thing that jumped out at me was that you have a lack of pulling movements and an extremely large amount of pushing movements. A general rule in designing a routine is to keep them both balanced. This could be as simple as doing some pushups on wednesday and changing friday to a pulling day (deadlifts, pullups, rows...etc...)

I like the idea of measuring progress by improving on a certain weightllifting complex (monday stuff). But I'm not sure how it will pan out. I wonder if you did something like, legs monday, pushing wednesday, and pulling friday, and then checked out how your progress on that complex you mentioned was doing at the end of each month, if you would actually progress faster. I think you might progress with the complex faster this way because you will be focusing on increasing max strength in lots of basic moves. And with the complex, you can only support a weight that your weakest movement can handle.

To much push not enough pull? Doesn't the powerclean count as a pull for monday? As the workouts go on, the pull exercises on friday are gonna get pretty intense anyway.. And I think I have enough leg stuff in there. In that complex you actually do 2 different squats, the front squat and the overhead squat. So while I'm pressing the weight 5 times I'm squatting 10. It should do plenty to put some meat on my bones! :D I say that if you wanna get better at punching.. Punch. So if I wanna get better at doing the complex.. I should do the complex. Even if going max would help me in the complex I just don't have the time on mondays or wednesdays... I appreciate your well thought out reply!

ps. Have fun at your boat party!

[Prophet]

To much push not enough pull? Doesn't the powerclean count as a pull for monday? As the workouts go on, the pull exercises on friday are gonna get pretty intense anyway.. And I think I have enough leg stuff in there. In that complex you actually do 2 different squats, the front squat and the overhead squat. So while I'm pressing the weight 5 times I'm squatting 10. It should do plenty to put some meat on my bones! :D I say that if you wanna get better at punching.. Punch. So if I wanna get better at doing the complex.. I should do the complex. Even if going max would help me in the complex I just don't have the time on mondays or wednesdays... I appreciate your well thought out reply!

ps. Have fun at your boat party!

its 8:42 PM, I just woke up....ungh.

I think a complex is to complex to look at it like that. If you keep doing it, youll work indurance mostly, (strength will go up, but slowly) but if you trained all the movements seperate, your weight numbers in the complex would go up faster.

[tetsu ryu]

its 8:42 PM, I just woke up....ungh.

I think a complex is to complex to look at it like that. If you keep doing it, youll work indurance mostly, (strength will go up, but slowly) but if you trained all the movements seperate, your weight numbers in the complex would go up faster.

I completely agree! But it would take more time than I can afford. And I also want to maintain a certain number of reps as well as maintain a graduall increase of weight. Slow and steady wins the race. ;)

[Prophet]

I completely agree! But it would take more time than I can afford. And I also want to maintain a certain number of reps as well as maintain a graduall increase of weight. Slow and steady wins the race. ;)

I agree, but for me, I would test the complex once a month, instead of every monday...

[tetsu ryu]

I appreciate all of your responses! This has really helped me out a lot. OK now that I'm feeling better I'm gonna do what I've been preaching this past week or so. I'll post how I did on Sick's routine thread. Wish me luck! :D

Peace, Tetsu

[blessed_samurai]

A bit late...but something I don't understand, you're going to jump from 3X10 to suddenly doing 15 reps with 5lbs heavier?

Prophet had a point-your complex will suffer from your weakest point. I think complexes are great for conditioning and weight loss but not so much for strength gains. That being said-I think you could have a very productive day if you outlined it as an Athletic Training day and used a complex, some medicine ball slams, perhaps some interval sprints, and odd object carries.

[tetsu ryu]

A bit late...but something I don't understand, you're going to jump from 3X10 to suddenly doing 15 reps with 5lbs heavier?

Prophet had a point-your complex will suffer from your weakest point. I think complexes are great for conditioning and weight loss but not so much for strength gains. That being said-I think you could have a very productive day if you outlined it as an Athletic Training day and used a complex, some medicine ball slams, perhaps some interval sprints, and odd object carries.

Actually, I bump it up from 3x10 to 15 reps in one set with the same amount of weight and then I do another set of as many reps as I can with 5 lbs added. I appreciate the advice guys! I understand that my strength gains wont be nearly as great as if I did each lift seperately. But by doing it in a complex I can get the most work in the least amount of time. I'm going to stay on it at least until I try to bump up the weight. Again. I appreciate the comments! :D

[Prophet]

A bit late...but something I don't understand, you're going to jump from 3X10 to suddenly doing 15 reps with 5lbs heavier?

Prophet had a point-your complex will suffer from your weakest point. I think complexes are great for conditioning and weight loss but not so much for strength gains. That being said-I think you could have a very productive day if you outlined it as an Athletic Training day and used a complex, some medicine ball slams, perhaps some interval sprints, and odd object carries.

Thats very true. If done right, this type if training day can also be served as sort of an active recovery day as well. So long as the intensity isnt to high.