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  • Barbell Complex

    Anyone incorporate these into their routines? I started doing the Cosgrove Evil 8 this weekend. I'll take these over cardio any day

    For those not familiar barbell complex it's performing multiple exercises with a barbell (never releasing the bar within the set) @ a fixed weight. You select a weight that you can handle on your weakest exercise and you use this weight for the entire workout.

    Cosgrove Evil Eight:
    Dead Lift x 6
    Romanian Dead Lifts x 6
    Rows x 6
    Power Cleans x 6
    Front Squat x 6
    Push Press x 6
    Back Squat x 6
    Good Mornings x 6

    Wait 90 seconds repeat dropping reps by 1 (x5 90s x4 90s x3 90s x2 90s x1)
    "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

  • #2
    Jeez! I've done a few complexes before, but nothing that extensive. What weight did you do this with? I think I'd be lucky to complete this with 95#
    http://meatsleeprepeat.com/
    http://ternioncrossfit.com/

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    • #3
      i do dumbell complexes. waterbury submission i think it is called? reverse lunge x 12, dead lift x12 , good morning x12, front squat x6, overhead press x6, bent over row x6, floor press x 12. repeat 3 to 5 times. you use the heaviest dumbbell you can do the overhead press with. i still question whether they replace cardio and by cardio i mean a 6k walk not a 20 min treadmill run, but i do enjoy them. i use 6kg dumbbells as they are the biggest ones i have and i can do 5 sets of compounds before i feel hot. i am currently looking for some clubbell complexes if anyone has seen any?

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      • #4
        Originally posted by MeatSleepRepeat View Post
        Jeez! I've done a few complexes before, but nothing that extensive. What weight did you do this with? I think I'd be lucky to complete this with 95#
        Funny you bring up 95, that's what I used. It was the first time I had tried these and wanted to make sure I could complete the first 6. I think 95 was probably the perfect weight. I felt gassed after the first round but was able to perform all reps for all sets. I don't normally do power cleans, so I need to work on the form.
        "The problem with quoting someone on the Internet is, you never know if it's legit" - Abraham Lincoln

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        • #5
          My favorite is the Bear Complex from crossfit.

          This is one rep:
          1. Power Clean
          2. Front Squat
          3. Push-Press
          4. Back Squat
          5. Push-Press

          Do that seven times for one round.

          Do 5 rounds total working up to your max.

          Rest as needed between rounds.

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          • #6
            Since I know you are on 5/3/1 I'll point out that Wendler is a believer. Especially as a way to cut fat.

            Interval Training and Barbell Complexes

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            • #7
              I do one sometimes that is:

              Deadlifts
              RDL
              Rows
              Jumping shrugs
              Hang cleans

              8 of each straight through, 5 rounds. This is a forearm KILLER.

              But that Evil Eight up there looks worse.

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              • #8
                Originally posted by Fernaldo View Post
                Funny you bring up 95, that's what I used. It was the first time I had tried these and wanted to make sure I could complete the first 6. I think 95 was probably the perfect weight. I felt gassed after the first round but was able to perform all reps for all sets. I don't normally do power cleans, so I need to work on the form.
                I'm a clean machine, but I get gassed on squats too quickly. A work in progress...
                http://meatsleeprepeat.com/
                http://ternioncrossfit.com/

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                • #9
                  Love these, I try to get in one a week, also I've been doing "warrior cardio" I know I know Silly name, it's basically a complex anyway but I liked it, basically it's a good weight you can do for 6-8 reps, also really good if you are crunched for time.

                  These are just my numbers, whatever you can do for a good challenging 6 (not grinding)
                  and don't rest in between:

                  Bench - 185 x 6
                  Chin up- 25lb weight x 5
                  Dip - 25lb weight x 6
                  Squat - 225 x 6

                  Rest 1-2 min repeat

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                  • #10
                    T NATION | Screw Cardio! Four Complexes for a Shredded Physique

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                    • #11
                      T NATION | Screw Cardio! Four Complexes for a Shredded Physique
                      +1 i got mine from there.

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