Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Workouts

Notices

Workouts Database of workouts, and workout related resources.

Reply
 
Thread Tools Search this Thread Display Modes
Old 06-05-2011, 08:12 AM   #1
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Real Results Classic Hybrid Workout

Real Results Classic Hybrid Workout

by Glwanabe

General instructions and notes

This program is not that far removed from the Classic Power Program, but still offers a slightly different experience during the week. You should not be bored with this routine.

The cleans

If there is one aspect of this program that will bury you, it is the cleans.
They are hard work, but are well worth doing. Use a very light weight to start
and just work on getting a decent, (not perfect) form.

It takes years to get real good technical form. Just work on getting the movement done. I have written the program with a 5◊3 scheme. Donít be fooled by only doing 15 reps. In fact as you work into the program you may want to only do 3◊3 for a few weeks to see how your recovering.

BB rows/ DB rows

The BB rows can be substitued for DB rows. This is a fairly heavy program and involves a whole new level of stress that most of us are probably not used to. Performing DB rows can ease a lot of of lower back stress.

Chest work / dips / chins

Your only going to bench once a week with this program. That does not mean that your being shortchanged on chest work. See my notes on performing dips, and work hard at them. Eder loved doing dips, as well as bench work, but I decided to go lighter on the benching since the program is heavier in other aspects.

Make a serious effort to try and get 50 dips/chins done on the days they are called for. Do them as singles if you need to. If you get to the point that your only able to do singles and have not reached 50, stop somewhere between 5-10 singles. Use your own judgement. I want you to work hard, but not kill yourself.

If you canít get at least 20 for the first few weeks donít worry. Just keep working at them, and you will soon be doing 2◊10 for a minimum of 20. Have fun with this.

Classic Hybrid Workout

Monday Workout
  • Cleans 5◊3 w/overhead press or push press
  • Squats 5◊5-8
  • BB/DB rows 5◊5-8
  • Behind the neck press 2◊8-10
  • Bench press 5◊5-8
  • BB calf raise 3◊15-20

Wednesday Workout
  • Squat 5◊5-8
  • Deadlift 3◊5
  • Behind the neck press 5◊5-8
  • Wide grip pullups 5◊10 BW no less than 20
  • Chest Dips 5◊10 BW no less than 20
  • BB curl 3◊8

Friday Workout
  • Cleans 5◊3 w ohp or push press
  • Squats 5x5-8
  • BB/DB rows 5◊5-8
  • Behind the neck press 2◊8-10
  • Dips 5xbodyweight no less than 20
  • Abs work
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Sponsored Links
Old 02-07-2013, 11:33 PM   #2
BYD
Junior Member
Points: 2, Level: 1 Points: 2, Level: 1 Points: 2, Level: 1
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Feb 2013
Posts: 1
Reputation: 260
BYD is off to a good startBYD is off to a good startBYD is off to a good start
Default Thanks

I just want to say thank you for this post, I am on the 1st week of it. I am sore, but blessed to come across this. As I wish to become a devourer of monsters, sort of speak. Keep up the awesomeness man, God bless!!!!
BYD is offline   Reply With Quote
Old 02-08-2013, 01:08 AM   #3
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,704
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2578435
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by BYD View Post
I just want to say thank you for this post, I am on the 1st week of it. I am sore, but blessed to come across this. As I wish to become a devourer of monsters, sort of speak. Keep up the awesomeness man, God bless!!!!
Good luck and let us know how you like it.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 10-16-2013, 08:23 PM   #4
Crow
Junior Member
New Brawn
Points: 184, Level: 3 Points: 184, Level: 3 Points: 184, Level: 3
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 14
Reputation: 10
Crow is off to a bad start
Default A question...

Quote:
Originally Posted by BendtheBar View Post
Real Results Classic Hybrid Workout

by Glwanabe

General instructions and notes

This program is not that far removed from the Classic Power Program, but still offers a slightly different experience during the week. You should not be bored with this routine.

The cleans

If there is one aspect of this program that will bury you, it is the cleans.
They are hard work, but are well worth doing. Use a very light weight to start
and just work on getting a decent, (not perfect) form.

It takes years to get real good technical form. Just work on getting the movement done. I have written the program with a 5◊3 scheme. Donít be fooled by only doing 15 reps. In fact as you work into the program you may want to only do 3◊3 for a few weeks to see how your recovering.

BB rows/ DB rows

The BB rows can be substitued for DB rows. This is a fairly heavy program and involves a whole new level of stress that most of us are probably not used to. Performing DB rows can ease a lot of of lower back stress.

Chest work / dips / chins

Your only going to bench once a week with this program. That does not mean that your being shortchanged on chest work. See my notes on performing dips, and work hard at them. Eder loved doing dips, as well as bench work, but I decided to go lighter on the benching since the program is heavier in other aspects.

Make a serious effort to try and get 50 dips/chins done on the days they are called for. Do them as singles if you need to. If you get to the point that your only able to do singles and have not reached 50, stop somewhere between 5-10 singles. Use your own judgement. I want you to work hard, but not kill yourself.

If you canít get at least 20 for the first few weeks donít worry. Just keep working at them, and you will soon be doing 2◊10 for a minimum of 20. Have fun with this.

Classic Hybrid Workout

Monday Workout
  • Cleans 5◊3 w/overhead press or push press
  • Squats 5◊5-8
  • BB/DB rows 5◊5-8
  • Behind the neck press 2◊8-10
  • Bench press 5◊5-8
  • BB calf raise 3◊15-20

Wednesday Workout
  • Squat 5◊5-8
  • Deadlift 3◊5
  • Behind the neck press 5◊5-8
  • Wide grip pullups 5◊10 BW no less than 20
  • Chest Dips 5◊10 BW no less than 20
  • BB curl 3◊8

Friday Workout
  • Cleans 5◊3 w ohp or push press
  • Squats 5x5-8
  • BB/DB rows 5◊5-8
  • Behind the neck press 2◊8-10
  • Dips 5xbodyweight no less than 20
  • Abs work


Let me ask something . When should i increase the weight of me first set?
It is writen that i increase the weights of the 2nd and 3rd sets and strive for the reps. But up to what point i keep the 1st set weight stable.?
Crow is offline   Reply With Quote
Old 10-16-2013, 08:24 PM   #5
Crow
Junior Member
New Brawn
Points: 184, Level: 3 Points: 184, Level: 3 Points: 184, Level: 3
Activity: 2% Activity: 2% Activity: 2%
 

Join Date: Oct 2013
Posts: 14
Reputation: 10
Crow is off to a bad start
Default

Quote:
Originally Posted by Crow View Post
Let me ask something . When should i increase the weight of me first set?
It is writen that i increase the weights of the 2nd and 3rd sets and strive for the reps. But up to what point i keep the 1st set weight stable.?
Sorry mate. Wrong thread for that question....
Crow is offline   Reply With Quote
Old 10-17-2013, 01:20 AM   #6
glwanabe
Senior Member
Max Brawn
Points: 15,106, Level: 79 Points: 15,106, Level: 79 Points: 15,106, Level: 79
Activity: 0% Activity: 0% Activity: 0%
 

Join Date: Sep 2009
Posts: 5,268
Reputation: 148251
glwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master memberglwanabe is a master member
Default

Forum member Carl has recently begun this program again, and there are a few notes in his log about some basics of working the program.

His log is titled, A long way back.
glwanabe is offline   Reply With Quote
Old 10-17-2013, 12:02 PM   #7
brad1224
Senior Member
Max Brawn
Points: 5,286, Level: 46 Points: 5,286, Level: 46 Points: 5,286, Level: 46
Activity: 0% Activity: 0% Activity: 0%
 
brad1224's Avatar
 
Cake Of Chaos Champion!
Join Date: Jan 2010
Posts: 842
Reputation: 43342
brad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machinebrad1224 is a lifting machine
Default

reminds me of a little bit of what we used to do for our lifts in football good one again btb
__________________
EAT BIG TO GET BIG

***AAEFX REP***



Facebook: https://www.facebook.com/AllAmericanEFX
Twitter: @AllAmericanEFX
Instagram: @AAEFX

http://www.aaefx.com
brad1224 is offline   Reply With Quote
Reply

Bookmarks

Tags
classic, hybrid, real, real results, results, workout


Similar Threads
Thread Thread Starter Forum Replies Last Post
Real Results Classic Physique Workout BendtheBar Workouts 11 01-08-2014 04:11 AM
Real Results 2 Day Strength And Muscle Building Workout BendtheBar Workouts 5 08-18-2013 12:52 AM
Real Results Intermediate Level Classic Physique Program BendtheBar Workouts 1 06-05-2011 08:33 AM
Real Results 3 Day A/B Powerbuilding Workout BendtheBar Workouts 0 06-05-2011 07:56 AM
Real Results Olympic Strength Workout BendtheBar Workouts 3 06-05-2011 07:35 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 06:16 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.