|03-01-2012, 07:29 PM||#1|
Join Date: Feb 2012
Training Exp: +9 years
Training Type: Fullbody
Fav Exercise: Bench Press
Fav Supp: ANIMAL PAK
MVP's Road to the Top
I decided I'd make a weightlifting log on this site. I haven't really lifted weights in about 8-9 months, but I do plan on lifting again to release stress, get big and strong again, and just get back on top of my game.
I was doing an upper/lower four day split, but I've decided that since my weights are no longer at my house, the extra trip to lifting four days per week just won't be possible at this time.
I'm going to do a full body training routine focusing on linear progressive resistance. However, I will also be incorporating speed training into my workouts since most powerlifters swear by it.
The objective to dynamic effort training (speed work) is it's supposed to delay the Golgi Tendon Organ (a sensory organ in the muscle fibers that protect them for exerting force) stretch reflex to the brain; in return, you lift more weight.
Joe DeFranco, Louie Simmons, Fred Hatfield are just a few names that has swore by this proven method. I am going to give it a try as well. I'm doing a routine similar to westside for skinny bastards. Here will be my program of choice for the next 8-10 weeks.
Monday: Upper Body | Max Effort
3X5 Bench Press
3X5 Bent Over Rows
3X8 Incline Press
Stretch the internal rotators, maybe some rotator cuff work
Tuesday: Lower Body | Max Effort
1X5 Deadlifts (Ramping sets, not just 1 set)
3X5 Front Squats
3X? Grip Work
Thursday: Upper Body | Dynamic Bench
10X3 Bench Press (speed reps, dynamic effort)
3X10 Bent Over Rows
3X5 OH Press
3X? Vertical Pulling
On Wednesdays and Saturdays I will be doing repetition effort bodyweight specific work. This will benefit grip work, cardio, and core specific training. On these specific days it will be similar to military training. Upon wakening, I will....
1- Push ups
2- Sit ups
3- Pull ups & Chin ups
4- Parallel dips
5- Sprinting, speed work
I will be using Joe DeFranco's warm up method ideas as a method of cardio. The following method will be utilized:
Body squats x 10
Jumping jacks x 15
Seal jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back
Nutrition will be simple. Avoid a lot of carbohydrates and focus highly on healthy fats and protein. For those of you who are not familiar with nutrition advice, I thought I would share this quote I found on Facebook.
Your views, replies, critique, and general comments are more than welcomed.
Personal Trainer- ACE, NASM AFPA; Nutrition Consultant- AFPA
"I can do all things through Christ which strengtheneth me." - Philippians 4:13"
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