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)
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#
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?
[QUOTE=MeatSleepRepeat;973049]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#[/QUOTE]
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.
My favorite is the Bear Complex from crossfit.
This is one rep:
1. Power Clean
2. Front Squat
4. Back Squat
Do that seven times for one round.
Do 5 rounds total working up to your max.
Rest as needed between rounds.
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.
[URL="http://www.youtube.com/watch?v=sxvd-DkYtqU"]Interval Training and Barbell Complexes[/URL]
I do one sometimes that is:
8 of each straight through, 5 rounds. This is a forearm KILLER.
But that Evil Eight up there looks worse.
[QUOTE=Fernaldo;973413]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.[/QUOTE]
I'm a clean machine, but I get gassed on squats too quickly. A work in progress...
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
[url=http://www.t-nation.com/free_online_article/sports_body_training_performance/screw_cardio_four_complexes_for_a_shredded_physique]T NATION | Screw Cardio! Four Complexes for a Shredded Physique[/url]