Power training

[Rahowa]

When i originally got into lifting weights i followed a typical bodybuilding type routine, 4 days a week-4 exercise per bodypart with various rep ranges.
After the initial bulk/mass spurt, i trained hard and heavy but i got bored.
Following a routine thats written for a pro-steroidal bodybuilding is taxing for an average joe who works 10 hours a day, has a family etc...

So i reacessed my aims/goals of weight-training, i wanted a bit of muscle size (does'nt everyone) but my main aim was to be super-fit!
I wanted to develop power/strength/endurance all in one so heres a routine i use which i find great for my own personal goals.

Monday:
SQUATS - 1 set of 20 reps (take three deep breaths between each rep)
BENCH PRESS - 3 sets of 8 reps
DUMBELL PULLOVERS - 2 set of 10 reps
CLEAN AND PRESS - 3 sets of 8 reps
UPRIGHT ROW -2 sets of 10 reps
CLOSE-GRIP BENCH PRESS - 3 sets of 8 reps

Friday:
CHIN-UP'S - 3 sets of 5 reps!!!
POWER CLEANS - 2 sets of 8
RACK PULLS - 2 sets of 8
BARBELL CURLS -3 sets of 8 reps


The rest of the week i do lots of other training, punch-bag work, skipping, jogging etc.

[IrishJay]

That really is a good workout plan. Similar to what I do...

What shape are you in now? Give me specifics, because this workout is really impressive for us to follow and I applaud you for developing this.

But....I would add deads. I love those fucking things.

[IrishJay]

Here is what I would do with this workout....in fact I am going to try it now. LOL

Time for me to change it up a bit anyway and after my elbow is fully healed from my arm-wrestling idiocy I will start this up.

SQUATS - 1 set of 20 reps
BENCH PRESS - 3 sets of 6 reps
DUMBELL PULLOVERS - 2 set of 10 reps
CLEAN AND PRESS - 3 sets of 6 reps
CLOSE-GRIP BENCH PRESS - 3 sets of 6 reps

DEADLIFTS - 3 sets of 5 reps
SLDL - 2 sets of 6 reps
CHIN-UPS - 3 sets of 5 reps
POWER CLEANS - 2 sets of 6 reps
BARBELL CURLS -3 sets of 8 reps


I added deads, subtracted Rack pulls. Changed the reps on some of the exercises, because I prefer lower reps and higher weights because they work my muscles better.

I deleted rows because your shoulders are going to be getting a ton of workout from the other exercises, especially the cleans.

Added SLDL to work the hamstrings.

What do you think?

[Rahowa]

From training in this style i have a devolped a powerful/broad muscular body, it might not really be ideal for definition but thats not the aim (for me anyway!). I also like to use low-reps sometimes but i find that i get injuries that way! I can't Deadlift due to a previous injury, although i would advise many people looking to gain strength/mass to do'em.

I also like to have short-rest periods between sets, but thats more because i find it makes me work even harder.

[IrishJay]

From training in this style i have a devolped a powerful/broad muscular body, it might not really be ideal for definition but thats not the aim (for me anyway!). I also like to use low-reps sometimes but i find that i get injuries that way! I can't Deadlift due to a previous injury, although i would advise many people looking to gain strength/mass to do'em.

I also like to have short-rest periods between sets, but thats more because i find it makes me work even harder.
I agree. I'm into overall physical fitness and not being large as a house. I do bodyweight exercises and hit the bags during the week as well.

Definition isn't my goal, never was. I have a low bodyfat but I ain't gonna kill myself to look overly cut. I'd rather be good and look healthy than look like a striated freak.

[Rahowa]

I forgot to mention that i also incorparate some grip work after the second workout, either by gripping onto a chinning bar and hold for as long as i can or by holding two 20 k.g plates at my side with a pinch grip.

[IrishJay]

Get the Captains of Crush grippers....

[heaven above]

Hey do you guys do anearobics ? I like to swim or use the rowing machine. I do that to warm up before the weights.

[Rahowa]

Hey do you guys do anearobics ? I like to swim or use the rowing machine. I do that to warm up before the weights.
When i train with weights i don't do any anerobic/cardio work at all, i just focus on weight lifting, but i do some ultra-light warm up sets. Doing cardio before weights may affect your strength/muscle gains.

I train with weights twice a week, the rest of the week i do punchbag/pad work, jogging, powerwalking.

[IrishJay]

I do cardio after weights.

I do 10 minutes of anaerobic interval training. That has been proven to be better for your cardiovascular health than 20 minutes of average intensity aerobics.

[COTW]

I tried the weightlifting thing for a short time in my younger days but it bored me to tears. After about a year I quit but I’ve always had physically demanding jobs so I’ve kept relatively trim.

Recently I came across a set of weights in a customer’s house that was half my weight. Out of curiosity I tried to curl it and did so with no problem, three times. What I’ve wondered is if that would be considered strong or is that a show of average strength?

[Steve B]

I tried the weightlifting thing for a short time in my younger days but it bored me to tears. After about a year I quit but I’ve always had physically demanding jobs so I’ve kept relatively trim.

Recently I came across a set of weights in a customer’s house that was half my weight. Out of curiosity I tried to curl it and did so with no problem, three times. What I’ve wondered is if that would be considered strong or is that a show of average strength?

If you can curl half your body weight that would be considered very strong.

[Sean Martin]

Recently I came across a set of weights in a customer’s house that was half my weight. Out of curiosity I tried to curl it and did so with no problem, three times. What I’ve wondered is if that would be considered strong or is that a show of average strength?
Depends on your location, here in the rural area I reside most people are above average strength because nearly everyone works hard manual labor jobs.

If you live in a more urban area where people sit behind a desk all day I would say that is a massive feat.

People I know that live in the larger cities are lucky to bench press 75 pounds, while here it is quite common if you bench 200 pounds.

I would say for anyone that doesn’t lift weights that was a good show.

[IrishJay]

185 curl for reps...

90 pound dumbbells for reps...

I don't even train bis that much, they get work from my back exercises and my strongman training.

[COTW]

Of course Jay weighs about 260.

I read in a book "Starting lifting weights", from the late 70's, that if you could curl your entire body weight for one rep, you were very strong. I concur, but I've never met anyone who can do it (strictly, anway)!

A strong man should be able to curl 50% of his weight for at least 6 reps, a very strong man 60% for 8-10.
I may have tossed my weights out some time ago. Guess I'll have to take advantage of another similar situation next time it becomes available to see where I stand in the matter.

[IrishJay]

You are correct Doppelhaken on all counts.

Kaz used to do 315 for reps in the barbell curl. His other lifts were just as amazing if not more so.