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Old 11-25-2011, 03:55 PM   #28
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
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Fav Exercise: Back Squat
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I changed a few exercise variations and brought back the every-training day with a "power" exercise.

Day 1
A.Hang Power Snatch - Power sets
B1.Bench Press 2" pause - extended ramping
B2.Reversegrip 45o Row 2" hold - extended ramping
C1.Deadstop BTN Press (eye height) - straight sets
C2.Deadstop Neutralgrip Pull Up - straight sets
D1.Tricep Extension - extended set method or straight sets
D2.Curl - extended set method or straight sets

Day 2
A.Deadstop Floor Press - Power sets
B.Box Squat - extended ramping
C.Front Squat (parallel) - straight sets
D.Clean High Pull - extended ramping
E.Deadstop Sumo DL (below knees) - straight sets
F1.GHR or Glute Bridge - extended set method or straight sets (*optional)
F2.Ab exercise - extended set method or straight sets (* optional)

Day 3
A.Speed Squat var - Power sets
B1.Deadstop BTN Press (eye height) - extended ramping
B2.Deadstop Neutralgrip Pull Up - extended ramping
C1.Bench Press 2" pause - straight sets
C2.Reversegrip 45o Row 2" hold - straight sets
D1.Dip - extended set method or straight sets
D2.Curl or Lateral Raise - extended set method or straight sets

Day 4
A.Snatch Jerk or BTN Push Press - Power sets
B.Front Squat (parallel) - extended ramping
C.Box Squat - straight sets
D.Deadstop Sumo DL (below knees) - extended ramping
E.Clean High Pull - straight sets
D1.GM Bent - straight sets (* optional)
D2.Ab exercise - straight sets (* optional)

At the main exercises, the one day I will do ramping and the other straight sets in alternated fashion.
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FRIDAY, NOVEMBER 25 # 20:40 - 21:30

The weights are in kilograms

A-Hang Power Snatch
20 x 3
30 x 3
40 x 3
50 x 3 - @ 6 (RPE PR)
50 x 3 - @ 7

B1-Bench Press 2 secs pause(at bottom)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
100 x 2 - @ 8.5
110 x 1 - @ 9

alternated with

B2-Reversegrip 45o Row 2 secs hold(at top)
50 x 3
70 x 3
80 x 3
90 x 3 - @ 7
100 x 2 - @ 8
110 x 1 - @ 9

C1-Deadstop BTN Press (eye height)
60 x 3
70 x 3 - @ 6
75 x 3 - @ 8
75 x 3 - @ 9

alternated with

C2-Deadstop Neutralgrip Pull Up
BW85 x 3
95 x 3 - @ 6
95 x 3 - @ 6
100 x 3 - @ 6.5
for example:100 stands for total weight (Bodyweight 85 + extra 15=100)

D1-Dumbbell Rolling Extension
17/17 x 6 - @ 7
17/17 x 6 - @ 8
17/17 means 2 dumbbells of 17.

alternated with

D2-Dumbbell Direct Curl
17/17 x 6 - @ 7.5
17/17 x 6 - @ 8.5


NOTES
Bodyweight at training: 85.3 kg

For exercises C1 and C2, the sets were test-sets to find my "loads", so next time they will be straight sets.
__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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