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clean & push press + 3 back squats @ 195lbs
clean & push press + 3 back squats @ 195lbs
clean & push press + 3 back squats @ 195lbs
clean & push press + 3 back squats @ 195lbs
clean & push press + 3 back squats @ 195lbs
clean & 3 push presses + 3 back squats @ 185lbs
clean & 3 push presses + 5 back squats @ 185lbs
todays' BW = 200lbs
clean & front squat
160x5
170x3
180x3
200x3
210x3
225x3
full ROM Push Ups @ 60lbs
10x1=10
15x1=15
25x1=25
today's BW = 205lbs
I tried banging out heavy pull ups @ 75llbs but I feel way rusty because I haven't did them in a while. I used to crank 13-15 reps at 75lbs no sweat. I'll prob start doing pull ups again here soon. As long as I can maintain 15-20 reps in the 30-45lb range I'll be ok with that
full ROM Mixed Grip Pull Ups
@ 35lbs
20x1=20
10x1=10
@ 25lbs
10x1-10
full ROM Dips @ 60lbs
10x3=30
full ROM Push Ups @ 60lbs
15x3=45
todays BW = 205lbs
full ROM Dips @ 60lbs
20x2=40
25x1=25
full ROM Push Ups @ 60lbs
15x3=45
full ROM Mixed Grip Pull Ups @ 25lbs
10x3=30
todays BW = 202lbs
clean & push press + 3 back squats @ 200lbs
clean & push press + 5 back squats @ 200lbs
clean & push press + 5 back squats @ 200lbs
Back Squats @ 225lbs
3x1=3
clean & military press
165x3
170x3
todays BW = 200lbs
My wrist feels kinda sprained but I think it'll be ok
Hail to the Dinosaurs!
We always have a lot of beginners
who start training in January - and
a lot of readers who are getting
back into their training after a
long lay-off.
So I thought I'd cover a beginner's
program.
It also doubles as a way to get
back into training after a long
(6 mos or more) lay-off.
1. Train 3x per week.
2. Use a total body workout.
3. Use barbells and dumbbells.
4. Start very light, and ease into
your workouts. Keep them short,
fast and easy.
4a. Do 8 to 12 exercises.
4b. Do one set of each exercise.
4c. Start with 5 reps for your upper
body exercises, and 10 reps for your
lower body exercises and your light
breathing pullovers after sets of
squats and deadlifts.
4d. Start with 10 reps for gut
work.
5. Make your workouts progressive.
5a. Use single progression or
double progression (as the terms
are defined in the old York courses).
5b. Single progression means you add
ONE rep to every exercise each workout
until you have doubled the original
number of reps. For example, you do
1 x 5 in the curl in workout number
one, 1 x 6 in workout number 2, and
so on, until you get to 10 reps.
Note: For lower body exercises, you
can add TWO reps per workout until
you double the original number of
reps.
5c. Once you double the original number
of reps, you add 5 pounds to the bar
for your upper body exercises and 10
pounds to the bar for your lower body
exercises. Then drop back to the
original number of reps (5 for upper
body exercises and 10 for lower body
exercises) and build back up.
5d, Double progression means you repeat
each workout one time without adding
reps - and then add the additional rep
in the next workout. So it's 1 x 5 in
the curl in workouts 1 and 2, 1 x 6 in
the curl for workouts 3 and 4, and so
on.
5e. Double progression is slower, but
it often builds a better foundation,
and thus, works better in the long run.
6. Stick with the basic program, doing
one set of each exercise and using your
choice of single or double progression
for the first three months of your
training. After that, you can either
try different exercises using the
same basic approach, or keep the same
exercises and start doing two sets of
each exercise. After two or three
months of two sets per exercise,
move up to three sets per exercise.
7. Here's a suggested program:
Barbell curl
Standing press (military press) with
barbell
Barbell squat (do full squats if possible;
at the least, go to parallel)
Very light breathing pullover with
two dumbbells (always use a light
weight on these - they are solely
a breathing exercise)
Barbell or two-dumbbell bench press
Note: Do pushups if you don't have a
bench - elevate your feet if you need
to make them more difficult)
Barbell bent-over rowing or pull-ups
Deadlifts
Very light breathing pullover with
two dumbbells (see above note)
Barbell shrugs
Standing calf raises (use a calf
machine if you train at a gym; do
one legged calf raises holding a
dumbbell in one hand if you train
at home)
Bent-legged sit-ups
Lying leg raises
There you go - a tried and true program
for beginners!
Feel free to share - there are lots of
newbies out there who need to get started
the right way. (And remember, we were
all newbies once - so help them, and
pay back whoever it was who got YOU
started the right way.)
As always, thanks for reading and have
a great day. If you train today, make
it a good one!
Yours in strength,
Brooks Kubik
5a. Use single progression or
double progression (as the terms
are defined in the old York courses).
5b. Single progression means you add
ONE rep to every exercise each workout
until you have doubled the original
number of reps. For example, you do
1 x 5 in the curl in workout number
one, 1 x 6 in workout number 2, and
so on, until you get to 10 reps.
I read this and a light bulb went off. Now I'm thinking of using single progression on my military press @ 160-170lbs until I can reach 10 reps. I've already did 165x5 so now I'm thinking of dropping back down to 160lbs or staying at 165lbs and trying to reach 6-8 rep range. considering tweaking my schedule too. On Monday do Military Pressing and calisthenics, on Wed do calisthenics & on Friday BarBell Clean, Push Press, Squat Complexes
clean & military press
170x5
170x3
170x3
170x3
full ROM Dips @ 60lbs
20x3=60
full ROM Dips @ 60lbs
10x3=30
today's BW = 203lbs
full ROM Dips @ 60lbs
20x3=60
full ROM Push Ups @ 60lbs
10x3=30
full ROM Mixed Grip Pull Ups @ 25lbs
10x3=30
todays BW = 202lbs
Clean & Push Press @ 200lbs
1x5=5
Back Squats @ 225lbs
5x1=5
4x1=4
3x1=3
2x1=2
1x1=1
full ROM Mixed Grip Pull Ups @ 25lbs
10x4=40
barbell thrusters @ 95lbs
10x2=20
