Just finished reading Dinosaur Training and I thought I would post the starting workout, the book was very interesting with a lot of different concepts. I like his ideas
Bottom position squats 5 singles
Quarter squats 3x3
Dumbell or trap bar deadlifts 5x5
Sandbag Carry .25 to .5 mile
Bent Legged situps 1x25
Dumbell Clean and Press 5 sets x 1 clean & 5 presses
Barbell Row 4x6
Floor Press 7 singles- 4 progressively heavier and 3 at top weight
One arm curl and press 2x5-6
Sand bag clean and press 1 clean & max rep presses
Turkish get up with sand bag
Partial deadlifts 4x3 and 2x3 at top weight
Parallel Squats 5x5
Farmers walk 5x 100-200 feet
Dumbell Bench Press 2x5, 3x5 at top weight
Thick bar chins 5xmax reps
Standing Overhead press from bottom position 4 singles & 3 at top weight
Turkish get up
Overall that looks rock solid. Good core squat and deadlift work.
I agree, but I forgot to post that he suggests only working out 2 times a week. Like Monday and Thursday, this is just not my style. I do not think I could handle only working out twice a week.
It doesn't look unusually intense compared to some of the work done on this forum. Except for some of the partial work, and I don't have a heck of a lot of experience with that.
I agree, it is really not that much volume to only be working out two times a week, the book makes it sound like you should be sore for days and only want to lift twice a week if you work hard enough. I am not sure about that.
I think after my competition I am going to use a lot of his concepts especially partials and bottom position stuff, but us what jamie at chaos and pain has been doing lately. Squat one day, a push/pull the next day and do this every other day, so I would be lifting 6 times a week
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