Here's something that's a nice treat for me to see.
Aw, John, it made my day so much more enjoyable.
THANKS!
Monday/Thursday
1) Standing Simultaneous 2-DB Press, 5x7
2) Press Behind Neck, standing, 5x7
3) Press Behind Neck, seated, 5x7
4) Chins to Front, 5x10
5) Heavy Barbell Row to Waist, 5x6
6) One-arm DB Row, 5x8
7) Heavy Cheat Barbell Curl, 6x6
8) Preacher Curl, EZ bar, 6x8
9) Situp with Twist, 4x30
10) Calf Raise, 10x25
Tuesday/Friday
1) Full Squat, heavy, 4x6
2) Front Squat, lighter, 4x12
3) Leg Curl, 5x10
4) Cross-bench DB Pullover, 4x10
5) Bench Press, 6x7
6) Lying Triceps Press, EZ bar, 6x8
7) Single-arm DB Triceps Extension, 6x8
8) Calf Raise, 10x25
9) Leg Raise, 4x30
"Work out as heavy as possible with reasonable style unless otherwise stated."
Enjoy Your Lifting!
over training
ReplyDeleteWe must be dealing with a serious athlete here. So concerned with his recovery the most amount of effort he was willing to type was two words; no capitalization, punctuation or even hyphenation. Good luck at the Olympics!
DeleteA bad case of under-typing and over-regurgitation of common views!
DeleteCarpenters beware of over-planing.
DeleteThe schoolmarm suffered from over-caning but
not as much as her students, some of whom
grew up and went on to over-caining and
a life of reckless abandon.
Reg Park always recommended at least two warmup sets as he ramped up to the working weight for the top sets; especially for lower reps sets. Recommend you read the long booklet recently published on this site. His son Jon Jon said later in his bodybuilding career as he got older he included even more warmup sets and few heavier work sets. Working smartly this workout could be completed in 90 minutes to 120 minutes even with 2-3 minutes rest between heavy sets. Eight hours total workout time is not a lot for an experienced bodybuilder.
DeleteEight hours a week, when compared to let's say a 40-hour work week at some job, does not seem like that much time to spend lifting, for sure.
DeleteThe Bill Pearl routines, the Draper ones and so many others get the over-training stigma as well.
But again, if a guy realizes how many sets are less-than-maximal and factors in the avoidance of failure, it becomes more understandable.
Bill Starr, when adding volume to a layout, would suggest more warmup step-sets leading up to the working sets, as well as "down" sets following them.
If someone sees ALL the sets listed as WORK sets and does them to-or-near-to failure, well,
good luck with that. And there ARE guys who can handle that kind of work for a time.
My over-working is not your over-working, and
my under-training is not your under-training,
no matter what some research-type blanket states.
I'm gonna go with scientific-mysticism over here.
DeleteOne man's over training is another man's under training! I loved the articles by Doug Hepburn over the years on over training and layoffs. My favorite bit is where Doug says that any man who hasn't over trained and reached a plateau simply doesn't possess the necessary drive to excel as well as strive to lift heavier weights. That has always stood out in my mind and I reflect on that thought whenever I plateau.
ReplyDeleteEither you decrease your workload if you feel tired all the time or you can increase your work capacity and tap into strength reservoirs previously unrealized. There's really not much else you can do in terms of getting stronger. Everybody's got to find their own path that works for them. Since this anonymous guy thinks Reg over trained, wait until he gets a load of my training 6 days a week hitting all the same big compound lifts each day for nearly 10 years now, Ha!
Hello Jeff! One of the main things I've taken away from lifting is the fact that no two people are identical in their response to ANYTHING. That's a positive thing to me; I mean, how else will we find out what we can do or who we are in any form of endeavor? Good to hear from ya, Buddy!
Delete