Excellent reminder. I'm using a program created by Pavel Tsatsouline (sp). I also use a program I developed over the past 12 years that I used when I was fighting. I call it the core lifts program.
The pavel program is:
do cardio for warm up.
you first lift starts 5 or 10 lbs heavier than your last 3RM
If you can't get it go to your 3RM
each day add five or 10 pounds then on the 9th day ratchet back to 80% of what you lifted on day 8. Now repeat the process for as long as you can keep it up.
In this program you only do deads, squats, and bench and you do them every day.
If you want to add size then after you hit your 3 RM then you go back to 70% and do as many sets of 5 reps as you can with 1 minute rest period.
The core lifts program:
each day represents a lift not a body part.
Monday squats: do several sets of 3RM
once you're done with squats pick 6 or 7 exercises that support squats such as box jumps, leg press, lunges, etc and do 3 sets of 6-8.
Tuesday do the same thing with Bench
Wednesday do the same thing with Deads
Thursday rest
Friday do all three lifts per the pavel routine.
I think I'm stalling mainly because I'm trying to push to fast with weight I've never worked with before. I'll slow down and try to do the program stricter. Should help. Will also need to increase my rest period with some of these weights to maximize strength. Also need to slow my ego down and stop trying to get a PR every time I lift. thus I must strike a balance between hardcore motivation and leaving my ego at the door.
I workout at a gym with a bunch of college football players and sometimes the desire to keep up with people 20 years younger than me with far fewer injuries over-rides my good sense.
I'm still happy with gains I just need to settle down a little.
Wolf
Pillar,
Whatcha got in mind? I'm always open to feedback and new learning.
Pillar,
What do you do on Tuesdays and Thursdays?
or can you treat it as a day 1, off day, day 2, off day, day 3 type of rotation?
Darrin
Interesting,
this is very similar training to the system I used when I was fighting (not a very good fighter but was in extremely good shape).
sorry to sound like a total bonehead but what is the prilopen chart?
Darrin
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