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Old 11-06-2009, 09:25 PM   #1
BendtheBar
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Default MAB's 4 Day Powerbuilding Extravaganza

Time for a change. I've been riding my last routine for 6-7 weeks, and Winter is here. Time for some heavier weight.

BTW, I'm also not shaving my beard until it can store enough food for a small meal.

Basis
The basis of my routine will be twofold:
  1. Hepburn Slow Grind
  2. Bulldozer Rest Pause Style

Strength Training
Doug Hepburn ran 8x2 sets that transitioned into 8x3's over the course of 4 weeks. He ran each major movement twice a week. His progression looked like:

2/2/2/2/2/2/2/2
3/2/2/2/2/2/2/2
3/3/2/2/2/2/2/2
..and so on until...
3/3/3/3/3/3/3/3

For strength training, I will be doing a 4x2 and 6x3 version of Hepburn's grind. Heavy sets have 2 minute rests between sets. Lighter work has 1 minute between sets. I am looking to not only training for strength, but also strength endurance. Also, I hate to eff around while working out, and like to keep a tight schedule. Limiting rest pleases me.

My slow grind will be:

2/2/2/2
3/2/2/2
3/3/2/2
3/3/3/2
3/3/3/3

...and...

3/3/3/3/3/3
4/3/3/3/3/3
4/4/3/3/3/3
4/4/4/3/3/3
4/4/4/4/3/3
4/4/4/4/4/3
4/4/4/4/4/4

Hypertrophy Training
For most of the year I've ran a form of Bulldozer training. That is my cute name for my bastard child of Max-Stim and Doggcrapp. Basically, it's expanding rest pause training, NOT to failure.

--For 5 set schemes, I use 30,30,60 and 60 seconds between sets.
--For 7 set schemes, I use 30,30,60,60,90 and 120 seconds between sets.

NOTES
On paper, it sounds complicated. It's really not. It's a simple 4 day split that allows me to retain muscle while cutting and adding strength. I'm not doing this with any specific goals in mind other then to stay healthy and enjoy the ride.

Here's the split:

Day 1: Bench Day (Chest and Triceps)

(Saturday)

Strength Work
Bench Press - 4x2 (Start at 275) - 2 minute rest between sets
Bench Press - 6x3 (Start at 225) - 1 minute rest between sets

Hypertrophy Work
Bench Press - 5 rest pause sets - 30, 30, 60, 60 seconds rest
Incline Bench Press - 5 rest pause sets - 30, 30, 60, 60 seconds rest

Closegrip Bench Press - 7 rest pause sets - 30, 30, 60, 60, 90, 120 seconds rest


Day 2: Deadlift Day (Back, Traps and Grip)

(Sunday)

Strength Work
Deadlift - Singles (Start at 405) - 10 minute limit. Jump in weight when I hit 15.
Good Mornings - 6x3 (Start at 225) - 1 minute rest between sets

Hypertrophy Work
Yates Row - 5 rest pause sets - 30, 30, 60, 60 seconds rest
T-bar Row - 5 rest pause sets - 30, 30, 60, 60 seconds rest

Power Shrugs - 6x3 (Start at 315) - 1 minute rest between sets

Barbell Holds - 2-3 sets of undetermined time


Day 3: Shoulder Day (Shoulders and Biceps)

(Tuesday)

Strength Work
Seated Behind the Neck Press - 4x2 (Start at 185) - 2 minute rest between sets
Seated Military Press - 6x3 (Start at 145) - 1 minute rest between sets

Hypertrophy Work
Seated Behind the Neck Press - 5 rest pause sets - 30, 30, 60, 60 seconds rest
Upright Rows - 5 rest pause sets - 30, 30, 60, 60 seconds rest

BB or DB Curls - 7 rest pause sets - 30, 30, 60, 60, 90, 120 seconds rest


Day 4: Leg Day (Quads and Hammies)

(Wednesday)

Strength Work
Squats - 4x2 (Start at 365) - 2 minute rest between sets
Squats - 6x3 (Start at 315) - 1 minute rest between sets

Hypertrophy Work
Romanian Deadlifts - 5 rest pause sets - 30, 30, 60, 60 seconds rest
Leg Curls - 5 rest pause sets - 30, 30, 60, 60 seconds rest
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Last edited by BendtheBar; 11-06-2009 at 09:58 PM.
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Old 11-06-2009, 10:54 PM   #2
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Looks pretty solid. I like the whole idea of power-building. There is only so much of one discipline of training you can do before your body goes stale.
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Old 11-06-2009, 11:15 PM   #3
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Quote:
Originally Posted by Bodybygamma View Post
Looks pretty solid. I like the whole idea of power-building. There is only so much of one discipline of training you can do before your body goes stale.
I have a hard time sticking with straight powerlifting and/or bodybuilding routines. And the older I get, the less I like higher rep sets. It's not that their grueling...just dull. That's where the rest-pause comes in.
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Old 11-07-2009, 07:34 AM   #4
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That looks good MAB.
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Old 11-07-2009, 07:44 AM   #5
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Looks good Steve give it hell!
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Old 11-07-2009, 07:55 AM   #6
BendtheBar
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The timed deadlift singles is a new aspect that I'm experimenting with. I generally always training with singles in the deadlift, but it can start to eat away 20 minutes if I'm tired. This might help me to stay focused.
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Old 11-07-2009, 08:08 AM   #7
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Very Good, I like it !
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Old 11-07-2009, 08:20 AM   #8
BendtheBar
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Join Date: Jul 2009
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Quote:
Originally Posted by BRaWNy View Post
Very Good, I like it !
Thanks BRaWNy! How's your training going, btw?
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Old 11-07-2009, 06:12 PM   #9
BendtheBar
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Join Date: Jul 2009
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Reputation: 2581830
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Extravaganza, Day 1

11/07/2009: Chest and Triceps

Workout Grade: A+

Workout Time: 56 minutes

Biceps pumps on chest day.

This was a great workout. I went in dead tired, having spent most of the day putting up Christmas decorations and dealing with septic issues. I hit the gym reluctantly, feeling like a zombie. Also had a slight headache.

But sweet Lord, this workout was insane. I didn't feel my strongest, and my biceps were slightly off, but by the end I was flying and wanted another 30 minutes. I felt blasted, energized, and at home.

I live for the weights, and today, it was hard leaving them in the dungeon.

Bench Press 4 x 2 - 120 seconds rest between sets
265 x 2/2/2/2

Bench Press 6 x 3 - 60 seconds rest between sets
225 x 3/3/3/3/3/3

Bench Press - 30/30/60/60
225 x 7/3/3/3/3

Incline Bench Press - 30/30/60/60
200 x 6/3/3/3/3

Close Grip Bench Press - 30/30/60/60
195 x 7/4/3/4/4
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Old 11-07-2009, 07:04 PM   #10
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Way to make the weights your Beotch!
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