Louden Swains Fall 2003 Training Program

[louden_swain]

2003 Training Program

Objective: To build strength and size.

Routine:

Day 1 – Chest, Triceps, Biceps, Upper legs, Lower Back/Hamstrings
Day 2 – Rest
Day 3 – Back, Deltoids, Forearms, and Calves
Day 4 – Rest
Day 5 – Chest, Triceps, Biceps, Upper Legs, Lower Back/Hamstrings
Day 6 – Rest
Day 7 – Rest or Repeat Cycle
Day 8 – Back, Deltoids, Forearms, and Calves
Day 9 - Rest

Exercises

Chest, Triceps, Biceps, Upper Legs, and Lower Back/Hamstrings

1. Incline Barbell Presses – 3-4 warmup sets; 1-2 sets @ 5-8 reps
2. Parallel Dips – 2-3 warmup set; 1 set @ 5-8 reps

1. Lying Tricep Extensions – 2-3 warmup set; 1 set @ 5-8 reps
2. Barbell Curls – 2-3 warmup set; 1 set @ 5-8 reps

1. Squats – (sets and reps based on training cycle – heavy, box work, speed)
2. Leg Presses – 2 sets @ 8-12 reps
3. Stiff Leg Deadlifts – 2 sets @ 8-12 reps

Back, Deltoids, Forearms, and Calves

1. Standing Barbell Push Presses – 5 sets @ 4-10 reps

1. Barbell Rows – 3 warmup sets; 2 sets @ 5-8 reps
2. Reverse Grip Pull-Downs – 2 sets @ 8-12 reps

1. Up Right Rows – 2 sets @ 8-10 reps
2. Barbell Shrugs – 2 sets @ 8-10 reps

1. Behind The Back Wrist Curls – 4 sets @ 6-20 reps

1. Standing Barbell Toe Raises – 5 sets @ 10-40 reps

Exercises Used in Rotation:

Chest – floor presses, wide grip lockouts, speed bench presses, incline dumbbell presses, other flat pressing movements
Triceps – close grip bench presses, JM presses, cable press-downs
Biceps – seated dumbbell curls, preacher curls
Upper Legs – SQUATS WILL BE USED EVERY WORKOUT!, leg extensions
Lower Back – deadlifts, partial deadlifts, good mornings, hyperextensions
Hamstrings – lying leg curls
Deltoids – seated barbell presses, overhead DB presses
Back – dumbbell rows, supported t-bar rows, chins, wide grip pull-downs
Forearms – reverse barbell wrist curls
Calves – seated toe raises, donkey toe raises

 

[louden_swain]

There will be plenty of eating and resting involved in this program.

 

[louden_swain]

Swain

I like the layout brutha. It is obvious to me that you are nestled into a solid program. rock on and post the progress. Videos of the Swain?

I would if I had a camera.

 

[PolishHammer1977]

Swain

I like the layout brutha. It is obvious to me that you are nestled into a solid program. rock on and post the progress. Videos of the Swain?

 

[pwr_machine]

I'm on your heels! You better train and swain hard!

 

[louden_swain]

I'm on your heels! You better train and swain hard!

Are you calling me out brother??

 

[pwr_machine]

Are you calling me out brother??

Bring it!

 

[louden_swain]

Swain

I like the layout brutha. It is obvious to me that you are nestled into a solid program. rock on and post the progress. Videos of the Swain?

Thanks man!!

It is a little more volume than normal, but the fact fo the matter is that I want to use push presses as a primary movement.

 

[louden_swain]

Bring it!

Its already been broughten' jk

A line from another teen movie

 

[pwr_machine]

Its already been broughten' jk

A line from another teen movie

You are too much!

Good luck with the training. This current training cycle I am doing is alot higher volume than I'm used to. I'm loving it so far. I'm working out less days/week but getting more work while I'm in the gym. Good stuff.

 

[louden_swain]

nice choice. OHP monster in the making. I suggest you using a speed OHP day as well.

Thanks. . . I like the ideas.

I was inspired by you guys at Dardenfest. Seems like my delts are becoming bigger and fuller.

I need a 300lb overhead press!!

 

[PolishHammer1977]

nice choice. OHP monster in the making. I suggest you using a speed OHP day as well.

 

[Mike_Rojas]

I'm going to copy your routine and try it (with a few changes). My attempt to write my own routine wasn't too successful.

 

[t3c]

SWAIN!

 

[IronLion]

SWAINIFY..........auuughhhh

 

[Toozee]

Awesome man.

Just reading all that makes me want to go eat....lol.

 

[louden_swain]

Overall, it seems the volume is high, but really its not. There are only 1 to 2 sets per exercise.

 

[guldukat]

Its already been broughten' jk

A line from another teen movie

I think I remember that, now that you mention it.

I seem to remember...gulp...Jaime Pressley saying it *swoons*.

Good Lord is that girl incredible...

*Runs off to, err, "drool."*

The routine looks solid, btw. It's good to know you're enjoying push presses I'd like to try them soon myself.

And I definitely don't think the volume is too bad. You oughta be able to handle that with little trouble--just be ever-conscious of how you feel when training, as you always are.

 

[louden_swain]

I think I remember that, now that you mention it.

I seem to remember...gulp...Jaime Pressley saying it *swoons*.

Good Lord is that girl incredible...

*Runs off to, err, "drool."*

The routine looks solid, btw. It's good to know you're enjoying push presses I'd like to try them soon myself.

And I definitely don't think the volume is too bad. You oughta be able to handle that with little trouble--just be ever-conscious of how you feel when training, as you always are.

Thanks! I appreciate the comments. . I shall give you guys a report on how it works out.

 

[from zero]

Looks good there swain. Good luck with it. Definitely keep us posted.

I'm actually thinking of changing mine around. Getting sort of boring. Eh, we'll see. Gains are always coming, so I'm reluctant right now.

 

[louden_swain]

Looks good there swain. Good luck with it. Definitely keep us posted.

I'm actually thinking of changing mine around. Getting sort of boring. Eh, we'll see. Gains are always coming, so I'm reluctant right now.

If it aint broke. . don't fix it.

Once its broke fix it.

 

[louden_swain]

Actually the trap bar would come in handy for stiff leg deadlifts. This would save the shins, knees, and the upper quads from scrapes, bruising, and burns.

I would try it. . but a trap bar is no longer available.

 

[louden_swain]

Hey Swain-

Cool Program!

When we gonna hook up and go eat. I have all the motivation I need in the gym lately. I need someone to push me at the dinner table!

Later..

Hey my man!!

Are you an Oklahoma Sooner football fan? Maybe we can make some arrangements sometime.

 

[Vulgar_Display_Of_Power]

Hey Swain-

Cool Program!

When we gonna hook up and go eat. I have all the motivation I need in the gym lately. I need someone to push me at the dinner table!

Later..

 

[louden_swain]

You could use heavy DB's and hold them at your side. I think that's what my wife does for SLDL's.



Joker

Joker,

I was supposed to post the thread on the trap bar thread. . now I know where it ended up .

 

[JOKER47]

Actually the trap bar would come in handy for stiff leg deadlifts. This would save the shins, knees, and the upper quads from scrapes, bruising, and burns.

I would try it. . but a trap bar is no longer available.

You could use heavy DB's and hold them at your side. I think that's what my wife does for SLDL's.



Joker

 

[JOKER47]

Joker,

I was supposed to post the thread on the trap bar thread. . now I know where it ended up .

Oh well, works here, too.....

 

[louden_swain]

I gotta confess. . .I started to run out of steam when I got to legs. Seems like I may need to rework this or keep it to work on stamina.

 

[revexrevex]

Mind if i steal your workout split and exercises ?

 

[louden_swain]

Mind if i steal your workout split and exercises ?

Go for it brother!!

What do you think Rev, does the program still seem like low volume? I tried to make it that way.

 

[revexrevex]

Looks awesome bro. Believe it or not I was using workout scheme very similar to yours, except I had 3 day rotation (Squat day / Deadlift day / Bench Day) instead of a 2 day rotation. I want to try it your way, and see if I can still hit all sets at maximum intensity.

 

[louden_swain]

Looks awesome bro. Believe it or not I was using workout scheme very similar to yours, except I had 3 day rotation (Squat day / Deadlift day / Bench Day) instead of a 2 day rotation. I want to try it your way, and see if I can still hit all sets at maximum intensity.

Based off my experience this evening. . is was draining. . then again, I need to build up some stamina.

Next time, my training session will start out with heavy push presses.

Let me know what you think. . I am sure you are conditioned well.

 

[Vulgar_Display_Of_Power]

Hey my man!!

Are you an Oklahoma Sooner football fan? Maybe we can make some arrangements sometime.

Im not much of a football fan(I know thats blasphemy in Oklahoma), just really dont have time to follow it. We might look at hooking up for a couple of games though, I have some other friends that are trying to get me to go as well.

Are you going to the Big Red Rally I keep hearing advertised on the Katt?

Later..

 

[louden_swain]

Im not much of a football fan(I know thats blasphemy in Oklahoma), just really dont have time to follow it. We might look at hooking up for a couple of games though, I have some other friends that are trying to get me to go as well.

Are you going to the Big Red Rally I keep hearing advertised on the Katt?

Later..

Vulgar DOP,

Not attending the rally. . I am stuck working on a thesis. . I have some deadlines coming up.

I will definetely contact you sometime this fall. I would also like to check out the Weight Room sometime. . I hear its a great place.

As for starting my fall routine, I feel extreme soreness in all muscle groups that I trained. I am spending the day eating and resting. . tomorrow is the next training session.

 

[shwaym]

definatly post results please, i keep trying to come up with a better and better routine so i want to see how you like it

 

[louden_swain]

Energy levels are high today. . time to take on a new training session this evening.

Push presses are calling my name .

 

[louden_swain]

bump for birdlegs.

 

[longarms]

I especially like the eating & resting part. We could call it "Swaining & Snoring", S&S or S2.
Much better than Joe Weidaa maan's instinctively retentive progressively increasingly regressive ingestion/resting principle.

Push presses are the bomb. did mine today after squats, cause I already had the rack. then finished off with 10 good OH presses, no leg drive w/135. I never would have gotten that without the push press training over the last few months. Never would have been doing them if not for you guys.

Thanks for all the great info.

 

[louden_swain]

I especially like the eating & resting part. We could call it "Swaining & Snoring", S&S or S2.
Much better than Joe Weidaa maan's instinctively retentive progressively increasingly regressive ingestion/resting principle.

Push presses are the bomb. did mine today after squats, cause I already had the rack. then finished off with 10 good OH presses, no leg drive w/135. I never would have gotten that without the push press training over the last few months. Never would have been doing them if not for you guys.

Thanks for all the great info.

Longarms,

I hope things are going well for you in Kuwait. . . when you return, I will be sure to take you out to eat. Keep training hard brother!

 

[longarms]

Thanks, Man.
I'll try to come over for thanksgiving dinner. Or you & VDOP & Screwball can come over to my digs. My wife closes on our new house this week. Lots of room in the swaining den.

I should be home by then, but nothing's for sure.

 

[Screwball]

Swain & Longarms,

I've been following both of your training posts and you both are making some phenomenal improvement. Keep up the good work! We need to get together soon to "train & swain". Just let me know when and where and I will be there.

By the way, I have trained with VDOP and he is a solid powerlifter. If you guys ever get the chance to train with him he can definitely teach you guys some strength stuff.

Train hard!

 

[Lord_Suston]

push press 300lbs, now that is tough man, looks like a solid routine though

 

[hellboy]

Heh...

"Train Swain & Snore"


That could go on a t-shirt.

 

[onerepmaximum]

WTF? I didn't see any training whatsoever on single leg shots, double leg shots, reversals or pinning combinations or anything. Just a bunch weight lifting junk. Are you the real Louden Swain?

 

[louden_swain]

WTF? I didn't see any training whatsoever on single leg shots, double leg shots, reversals or pinning combinations or anything. Just a bunch weight lifting junk. Are you the real Louden Swain?

I haven't competed since 1988. I was able to win the Washington HS championship at 168lbs. . .and I was given a scholarship to Washington State. I wrestled in college at 167 and 177lbs between 1984 and 1988. I was a national qualifier, but never an All-American.

I am coaching on the side right now. . .

 

[onerepmaximum]

Right on bro. I wrestled 125 in Indiana. I did well in freestyle, but never made it past semi-state in high school. I wish they had wrestling below the Mason-Dixon line. Down here they have the Undertaker and the Rock.

 

[MrRTTB]

Looks solid

I imagine it would be nice for a cutting program too and on the off days add cardio.

Starting my cutting now and will go on to dec 1, then go for BULK. I have a photosession in october and MUST sheed about 10lb of fat away until then. Shooting for 1lb fat a week maximum and maybe add some more size for the next 4 weeks when I'm still on a cycle. Maybe I will try your program for the vinterbulk. keep us posted, messurements would be nice.

 

[thebrute]

i like the routine. i'm new here so tell me your strength stats thus far? let us know how it goes. tb

 

[Mike_Rojas]

Doing squats and bench on the same day is rough