The Workout Theory
I figured I would post my workout plan so you all can see what I’m doing… obviously I appreciate any feedback or suggestions you may have. Just as a quick note before that though Monday I was 195 today I’m 189 (I attribute it mostly to the diet I set for myself and the increase in workout intensity).
This workout is based on the “Get 25% Stronger” Plan in M&F September 2007, but I changed it to test my on sort of theory. I know the best way to increase strength, or at least the recommended way is heavy weight, low reps on the main exercises… and I know it works. But I want to see if you can increase your strength by increasing your 12 Rep “Max” and going heavy on what I sometimes call the refining exercises.
That’s my Monday through Wednesday. Thursday is “Core and Band Day”, basically a day to strengthen the core muscles through various ball exercises, twists and using the bands as a resistance method to strengthen the back and shoulders to aid in heavy bench and back exercises… oh, just as a quick note, I know you are probably wondering where my cardio is. Well I’m training for a Half Marathon so Thursday and Sunday I run progressively from 6-14 miles.
Plyometric and Push/Pull is just that plyometric and agility exercises with push ups and pull ups cycled in. This is much like core day in that I just come up with the workout as I go. I do have some staples like Box Jumps, but nothing else is really planned.
Power day is for the athlete in me. I do a lot of power/strength exercises I have 6 specific exercises I do, then I throw in some really difficult core exercises and some other things,
Power Day consists of:
Incline Bench
Power Clean
Deadlift
Shrugs
Weighted Dips
Weighted Pull ups
- I might do some farmer’s walks, spider pull ups, pull up leg lifts (I mix it up)
Well there you go, that’s it in a nutshell. Take a look, let me know what you think.
Best of Luck everyone.
February 6, 2008 at 9:58 am
FYI, the workout is in the New Workout link at the bottom… its an excel file.
February 7, 2008 at 6:11 pm
Let me know how the program works for u, maybe I’ll try it sometime in the future. One guy I know did this program. He got pretty good gains with it, but I don’t know if he actually got 25% stronger.