My Current Training Program (Sept 2007)

[Adonis]

Full copy available here:
http://charlesgym.blogspot.com/2007/...t-program.html
The blog entry includes a reccomeneded diet, programming tips, and shows you how to progress each week.

Day 1 of 4
Horizontal Push and Horizontal Pull
A1: Barbell mid-grip bench press
5 sets of 5-7reps @ 60sec Ri
A2: Supinated barbell row, mid-grip
5 sets of 5-7reps @ 60sec Ri
B1: Straight bar seated cable row
3 sets of 8-12reps @ 0sec Ri
B2: Incline dumbbell press, hammer grip
3 sets of 8-12reps @ 60sec Ri
C1: Single arm dumbbell row
3 sets of 8-12reps @ 0sec Ri
C2: Decline dumbbell fly
3 sets of 8-12reps @ 60sec Ri
D1: Weighted abs crunch
3 sets of 12-15reps @ 0sec Ri
D2: Reverse pec-deck machine
3 sets of 12-15reps @ 60sec Ri

Day 2 of 4
Hips and Knees
A1: Barbell back squat
5 sets of 5-7reps @ 60sec Ri
A2: Lying leg curl
5 sets of 5-7reps @ 60sec Ri
B1: Deadlift from the floor
3 sets of 8-12reps @ 0sec Ri
B2: Leg extension machine
3 sets of 8-12reps @ 60sec Ri
C1: Barbell front squat
3 sets of 8-12reps @ 0sec Ri
C2: Loaded jump squat
3 sets of 8-12reps @ 60sec Ri
D1: Hanging straight leg raise to bar
3 sets of 12-15reps @ 0sec Ri
D2: Cable external rotation at waist
3 sets of 12-15reps @ 60sec Ri

Day 3 of 4
Vertical Push and Vertical Pull
A1: Barbell rack pull, at knee
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell seated shoulder press
5 sets of 5-7reps @ 60sec Ri
B1: Military press
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell pullover, hammer grip
3 sets of 8-12reps @ 60sec Ri
C1: Chin-ups
3 sets of 8-12reps @ 0sec Ri
C2: Dumbbell upright row, mid-grip
3 sets of 8-12reps @ 60sec Ri
D1: Abdominal plank on ball
3 sets of 12-15reps @ 0sec Ri
D2: Pronated lat pulldown machine
3 sets of 12-15reps @ 60sec Ri

Day 4 of 4
Arms, Waist, RC, and Other
A1: Barbell biceps curl
5 sets of 5-7reps @ 60sec Ri
A2: Dumbbell skull crusher
5 sets of 5-7reps @ 60sec Ri
B1: Dumbbell hammer curls
3 sets of 8-12reps @ 0sec Ri
B2: Dumbbell overhead triceps extension
3 sets of 8-12reps @ 60sec Ri
C1: Abs wheel, full extension on knees
3 sets of 8-12reps @ 0sec Ri
C2: Overhead barbell squat
3 sets of 8-12reps @ 60sec Ri
D1: Knee supported external rotation
3 sets of 12-15reps @ 0sec Ri
D2: Dumbbell torso rotation on swiss ball
3 sets of 12-15reps @ 60sec Ri
Program download link: http://www.megaupload.com/?d=5WA23CI7
Exercise technique questions can be posted in the comments section of this post

I'm more than happy to explain the exercises, if you let me know the ones you need help with. Just post them below.

[Riddle]

Are you currently trying to fix any muscle imbalances? There are a few days where there doesn't seem to be a good balance of exercises. On leg day there are 4 quad dominant exercises and only 1 hip extension exercise, which is supersetted with leg extensions (unless the 0 sec ri is a typo). On vertical push/pull day, there are 5 pulling exercises and only 2 pushing exercises.

Not trying to nitpick here, but the lack of balance on the leg day really caught my eye.

[Adonis]

Hips and Knees
A1: Barbell back squat
-haven't included a full ROM backsquat in my prgorams in a while.

A2: Lying leg curl
-Knee flexion, again stability around the knee

B1: Deadlift from the floor
-Hip extension, also doing rack pulls from the knee (1/2 deads on another day)

B2: Leg extension machine
-to gain some stability around the knee joint. Knee extension. I think my rectus femoris is strong, but the vastus muscles are lacking in size and definition

C1: Barbell front squat
-To reinforce thoracic extension, and get more squat work in.

C2: Loaded jump squat
-for explosive strength. I tend to dominate this mov't with my hams and calves.

D1: Hanging straight leg raise to bar
-targets hip flexors


I don't see a lack in balance. From an anatomical standpoint things are very balanced.

On the vert push/puull day you have to think about it in respect to the scapula being elevated vs depressed.

hor push/pull day the scapula hor abducted vs hor adducted

[Riddle]

Makes sense, thanks for clarifying. I forgot about the rack pulls later in the week. Personally I would have substituted DB swings instead of squat jumps as an explosive movement. However, my posterior chain is lacking and it appears, from what you've said, that you are in the opposite situation.

[Adonis]

Originally Posted by Riddle

Makes sense, thanks for clarifying. I forgot about the rack pulls later in the week. Personally I would have substituted DB swings instead of squat jumps as an explosive movement. However, my posterior chain is lacking and it appears, from what you've said, that you are in the opposite situation.

I like dumbbell swings but find them much more cardiovascularly demanding than a squat jump, onto a very high box; it's above my belly button and I'm around 6' tall.

[Adonis]

All program updates and my proress are being tracked in my blog.

http://charlesgym.blogspot.com

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