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Old 11-04-2010, 06:39 PM   #2
BendtheBar
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Quote:
Originally Posted by jwood View Post
ChAoS & PAIN

I just wanted to put this up here because it was pretty cool. I especially want you guys to check out his 14 day training cycle.

When I get tired of 5/3/1 and need a break I am definitely going to give this is a try and see how badly I can destroy my body!!
I was checking out Franco's cycle this morning. Interesting stuff. here it is for the curious:



POWER BODYBUILDING PROGRAM- These are Columbu's workouts leading up to his 1981 Mr. Olympia victory.

CHEST
EXERCISE SETS REPS

Barbell bench presses 3 * 15, 10, 4
superset with
Cable crossovers 3 * 20
Flat-bench dumbbell flyes 3 * 20, 15, 6
superset with
Cable crossovers 3 * 20
Barbell incline presses 3 [dagger] 15
Barbell pullovers 3 [dagger] 15
Parallel-bar dips 3 [dagger] To failure
Cable crossovers 3 [dagger] 25

* For the first two supersets, Columbu pyramided up in weight (and down in reps) for bench presses and flyes, but he kept the weight the same for cable crossovers.

[dagger] Columbu performed these as a giant set, which is related to a superset, but with four exercises instead of two. Columbu used the same weight for all three sets of each movement.

SHOULDERS
EXERCISE SETS REPS

Standing dumbbell lateral raises 4 10
Bent lateral raises 6 10
Behind-the-neck presses 4 10
Alternating dumbbell front raises 3 8
Cable lateral raises 3 10

BACK
EXERCISE SETS REPS

Wide-grip pullups 6 10-15
T-bar rows 4 10
Seated cable rows 4 10
One-arm dumbbell rows 3 10
superset with
Hammer-grip pullups * 3 10

* Use a parallel-grip cable attachment hanging from a pullup bar.

ARMS
EXERCISE SETS REPS

Cable pushdowns 4 8
superset with
Standing dumbbell curls 4 8
Lying barbell triceps extensions 4 8
superset with
Barbell preacher curls 4 8
Seated barbell extensions 4 8
superset with
Dumbbell incline curls 4 8

THIGHS
EXERCISE SETS REPS

Barbell squats 7 20, 15, 10, 8, 6, 4, 2
Leg presses 4 50, 25, 15, 8
Leg extensions 6-7 20

Deadlifts [dagger] 6 5, 5, 5, 3, 1, 1
* Performed every other workout precontest
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Last edited by BendtheBar; 11-04-2010 at 06:52 PM.
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