No announcement yet.

Thought on my new workout routine

  • Filter
  • Time
  • Show
Clear All
new posts

  • Thought on my new workout routine

    1st some background. I've been lifting regularly since I was 16 (now 37). I started primal on Jan 8, 2012 at 177 and 17% body fat. By the end of April I was at 160 and 10%. Over that time I was also doing the 1 super slow set to failure as suggested by Mike Metzger and Body by Science. Seemed like I was making good gains strength wise as the reps or weight went up almost every workout. However, when I decided to lift a little heavier the other day, I was shocked by how few reps I could bench at 180 (about 1/3 of my peak). Additionally, even though I lost mostly body fat, there definitely has been a significant loss in size (biceps are 3/4 of an inch smaller than they were last year).

    So I started a new program yesterday that I made up. I start with the hi intensity 1 super slow set of a circuit to failure per body by science. After the circuit, I took a 5 minute rest and then did 2 heavy sets of the same exercises and threw in some 100# KB swings at the end. I'll be doing this 2x's per week in addition to the 5 hours of basketball and 2 hours of volleyball each week.

    Here's the routine
    Day 1
    Super slow
    Nautilus Squat
    DB inc bench
    Follow that up with 2 sets heavy of the same exercises and add KB swings

    Day 2
    Super slow
    Dumbbell deadlift (Actually aggravated my back with barbell last week so I'm moving to DB)
    DB Bench

    Follow that up with 2 sets heavy and kettle bell swings

    Results: I felt a pump like I haven't felt in many months and I am a little sore this morning and probably will get a little more sore as the day goes on. It only took about 35 minutes and I was definitely shaky when I was done!!


  • #2
    What goals are you aiming for?
    Sandbag Training For MMA & Combat Sports
    Sandbag Training Guide on Kindle
    The Complete Guide To Sandbag Training
    Brute Force Sandbags - Health and Fitness eBooks, video, audio and workshops


    • #3
      Get down to 6-8% body fat
      add about 10 pounds of muscle
      be the strongest I've ever been
      and add another 6-8 inches to my vertical for basketball and volleyball


      • #4
        If one of your goals is jumping higher then I would recommend box jumps. I like to work them into high intensity days and can definitely feel the payoff when jumping up for a rebound or a spike.


        • #5
          I would dump incline bench and just do press. If you are looking for some explosive power, add in power cleans.
          "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln


          • #6
            Going for 2nd round of the workout today! Have a lot of calories to consume afterwards


            • #7
              Sounds good to me. Although I never could get into super slow training.
              The blog: Lean Ape

              100 Steps To YOUR perfect Body


              • #8
                I am not sure doing your exercise in circuits is the the best way to go. Although it can be done it is hard to rip and get big at the same time.
                Eating primal is not a diet, it is a way of life.
                Don't forget to play!


                • #9
                  Why not just do 5/3/1 and work on power cleans and box jumps for accessory work? And why do the superslow at all, if it's so obvious it was a dismal failure at getting you stronger?
                  If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least and this (personal fave):


                  • #10
                    160 @ 10% is pretty light...
                    Drop bodyfat and gain 10 pounds of muscle... not likely to happen at the same time.

                    the fastest way to this would be following starting strength principles until you have a gain of ~30 lbs (including bodyfat), then cut down to ~10%... netting you at about 175 @ 10%.


                    • #11
                      Already went this route before. Used Vince Delmonte's stuff and went from 165 to 182 in about 3 months. Did have a lot of improvement in muscle mass and strength, but it had a terrible affect on slower, lost a lot of vertical, and on top of that my hips and knees became very sore after volleyball and basketball.

                      If 17 pounds can have that affect, I can see why hip and knee replacements are a goldmine


                      • #12
                        Good point - going from 10% to 6% while gaining 10 lb of muscle is a job that would take a load of 'roids and some pretty extreme lifestyle mods for most people, I'd imagine.
                        If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least and this (personal fave):


                        • #13
                          How old are you and at what level are you playing basketball / volleyball?
                          Is there an off season?


                          • #14
                            First off, trying to build strength and going for a pump at the same time does not compute. Bottom line: if you want to get strong, you need to stick to basic lifts, low reps, and heavy weights. The only other way is to do death sets, but very few people have the intestinal fortitude to go to true failure (a.k.a. spent to the point where you don't want to stand back up after collapsing)If you want to get explosive, add in Power Cleans (I recommend doing these first, while your central nervous system is still fresh), Jerks, and Box Jumps. You will put on muscle, but like everyone else said, it's extremely hard to build muscle AND burn body fat at the same time.
                            Josh Vernier, CPT

                            My Journal

                            Evolution Revolution Fitness

                            "The question isn't who is going to let me; it's who is going to stop me."

                            -Ayn Rand