sword_’s BodyBlog

I ’stole’ this from a friend but he isn’t using it and I’ve been doing it for three workout sessions and it kicks ass. After the second session I definitely felt my hip abductors / adductors being worked even though it wasn’t direct work, which are huge weaknesses of mine and impact my squat.

This obviously incorporates several Westside Barbell Style Periodization methods, especially Max Effort (ME) and Dynamic Effort (DE) lifting.  Repetition is also a method but all of these will be periodically changed throughout the duration of the workout through the weeks.
So this is the routine.

Day 1, off, Day 2, repeat:

Day 1: C+J, Horizontal Push/Pull, Quad Dominant
C+J 10 singles progressive/static weight
PL or Olyfront Squat 5 x 5 (static or progressive weight)
Flat or Incline Bench 5 x 5 (static or progressive)
Bentover BB Row 3 x 8 (static) - will change
Accessory Work*

Day 2: Snatch, Vertical Push/Pull, Hip/Ham Dominant
Snatch (same as C+J)
Traditional Deadlift or Trap Bar Deadlift 3 x 3 (progressive)
BB Push Press or 1 arm DB Push Press 3 x 3-5 (progressive or static)
Weighted Pullups - might just do 5×5 or something
Glute Ham Raises
Accessory Work*

*Accessory work will be assistance lifts to perfect the Olympic lifts such as the olyfront squat, drop snatch, drop clean, drop jerk, clean pulls, snatch pulls, overhead squats, and then also farmer’s walk, RDLs, hammer curls, incline CG bench press, weighted decline abs, back extensions, and last but not least much more prehab work that I was not doing before. Obviously, I won’t be doing all of this each workout, but I’ll just pick and choose a couple exercises from this list to do for extra work. Depending on the exercise chosen for accessory work, it may not be at the end, e.g. the drop variations of the clean and snatch will probably be warm up exercises.

I have been doing this for a month and I can say that this routine has improved my strength overall in my major three lifts (squat, bench, and deadlifts).  The olympic lifting especially is a great addition to my training not only offering my strength gains due to the nature of it being a dynamic lift but it offers some cardio lifts.  I am sweating every workout.  This is a major change from my previous routine.

I’m writing this simply because I have been asked a few times what my current training routine is like. I primarily got the idea of this by looking at Layne Norton’s (str8flexed) routine and customized it to my needs.
This form of training emphasizes strength and hypertrophy on alternating days and is usually 4-5 days a week.  Since I want to acquire a confluence between functional strength & aesthetics this form of training seems to suit what I want to accomplish.
Day 1: Strength: Lower Body (Compound Movements)
Day 2: Strength: Upper Body (Compound Movements)
Day 3: Hypertrophy: Chest / Arms (Isolation Movements)

Day 4: Hypertrophy: Shoulders / Back (Isolation)

Day 5: Hypertrophy: Legs

To me, what I consider an acceptable range for strength days is 4-6 reps per set. Hypertrophy I emphasize lower weight but higher rep ranges of 8-12+ reps per set.

Some would argue that working certain muscle groups twice a week is counterproductive to growth but I have been training for a few years now and this form of advanced training is helping me accomplish more growth. I also have been BCAA loading which also aids in recovery through the routine. My schedule for rest days isn’t consistent and I generally only rest when I feel I cannot perform the next day, but usually I rest between days 3 & 4 and rest 1-2 days after day 5.

My goal by the end of the year is to reach a lean 210 lbs, improve strength, and cardiovascular endurance.  In the near future I hope to possibly do a powerlifting event, possibly a bodybuilding competition, but I want to eventually start MMA.

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