Old-School 3 day per week thread....

[danielson]

ok i just read the whole thread (phew)

and im very interested, it looks a great routine....just a few questions


1. i do a fair amount of cardio (kung fu). 3 days a week usually, with the possibility of more, it varies in intensity but unfortunately it can involve my entire body (push ups, sit ups, squats, etc)....plus a lot of stretching. will this have a large impact on the effectivness of this program? will my body even be able to slightly recover. intensity can vary per kungfu session from low to high

2. just wanna clarify, given its an all body workout, and a lot of these movements/exercises involve the abs as stabilisers or as secondary muscles etc is that where their workout comes in?

3. i notice there is not an awful lot of chest/tri work in there. given this aspect of my strength is useful for punching and stuff, will this routine increase lifts such as my bench, dips etc. is the strength increase in these types of lift significant?

4. can i just jump into it from next week? i dont wanna take a week off as ill feel guilty

i may post this somewhere else in case no-one sees ths

 

[Needhelp]

Would this be a good routine to do when i've done this routine for 8 weeks?

Then, I do that ABC routine (If it's good) for like 8 weeks...then go back on this routine? Keep switching back and forth?

Thanks

 

[The Shadow]

ok i just read the whole thread (phew)

and im very interested, it looks a great routine....just a few questions


1. i do a fair amount of cardio (kung fu). 3 days a week usually, with the possibility of more, it varies in intensity but unfortunately it can involve my entire body (push ups, sit ups, squats, etc)....plus a lot of stretching. will this have a large impact on the effectivness of this program? will my body even be able to slightly recover. intensity can vary per kungfu session from low to high

2. just wanna clarify, given its an all body workout, and a lot of these movements/exercises involve the abs as stabilisers or as secondary muscles etc is that where their workout comes in?

3. i notice there is not an awful lot of chest/tri work in there. given this aspect of my strength is useful for punching and stuff, will this routine increase lifts such as my bench, dips etc. is the strength increase in these types of lift significant?

4. can i just jump into it from next week? i dont wanna take a week off as ill feel guilty

i may post this somewhere else in case no-one sees ths

1. - You should be fine even with the martial arts. $ off days from lifting. Eat well and you will be fine.

2. Yes. No direct ab work as they will get plenty of stimulation from all the grunt lifting.

3. Yes. Tris will get much stronger ans will bis as they are generally overtained.

4 - Yes. Just begin with day one.

Note deads on monday are sl. Wedneasday's are bent kneed.

 

[The Shadow]

ok i just read the whole thread (phew)

and im very interested, it looks a great routine....just a few questions


1. i do a fair amount of cardio (kung fu). 3 days a week usually, with the possibility of more, it varies in intensity but unfortunately it can involve my entire body (push ups, sit ups, squats, etc)....plus a lot of stretching. will this have a large impact on the effectivness of this program? will my body even be able to slightly recover. intensity can vary per kungfu session from low to high

2. just wanna clarify, given its an all body workout, and a lot of these movements/exercises involve the abs as stabilisers or as secondary muscles etc is that where their workout comes in?

3. i notice there is not an awful lot of chest/tri work in there. given this aspect of my strength is useful for punching and stuff, will this routine increase lifts such as my bench, dips etc. is the strength increase in these types of lift significant?

4. can i just jump into it from next week? i dont wanna take a week off as ill feel guilty

i may post this somewhere else in case no-one sees ths

1. - You should be fine even with the martial arts. 4 off days from lifting. Eat well and you will be fine.

2. Yes. No direct ab work as they will get plenty of stimulation from all the grunt lifting.

3. Yes. Tris will get much stronger ans will bis as they are generally overtained.

4 - Yes. Just begin with day one.

Note deads on monday are sl. Wedneasday's are bent kneed.

 

[danielson]

1. - You should be fine even with the martial arts. 4 off days from lifting. Eat well and you will be fine.

2. Yes. No direct ab work as they will get plenty of stimulation from all the grunt lifting.

3. Yes. Tris will get much stronger ans will bis as they are generally overtained.

4 - Yes. Just begin with day one.

Note deads on monday are sl. Wedneasday's are bent kneed.

cool.....cheers dude. grunt lifting.....lol

 

[Toshendin]

Geez...I've only been on this for about 3 weeks and I've gained about 5lbs. Pretty amazing considering I wasn't eating any more than usual..

 

[The Shadow]

Geez...I've only been on this for about 3 weeks and I've gained about 5lbs. Pretty amazing considering I wasn't eating any more than usual..

You might be restricting gains by not upping you calories......

 

[Manu]

Great Post

 

[CrimsonKing]

As I mentioned to Corn on the Chat board, I'm giving this routine a try right now... I'm 5'10, 230#, ~25%bf (i know its high, I'm working on it!)

My routine looks like this

M-W-F
Squat 265 x 20 (heavy breathing), 175 x 10 , 175 x10 (deep squats to below parallel)
Bench 135 x 20, 155 x 10, 175 x 8
Press 115 x 10 x 2 sets
Straight Leg Deads 265 x 10 x 2 sets
Bent Barbell Rows 135 x10 x 2 sets
Barbell Curls 75 x 10 x 2 sets

I'm pretty confident in the Dead and Squat max but not anything else, so the weights might look funny, I plan to up the weight over the next few workouts to find the max on each exercise.

Just started week #2.. My body is sore all over.. if I live though this I think I hunt down Corn !

 

[kunta]

Quick question Corn, starting this on mon

Corn I'm gonna start this prog on mon.....would it make a big difference if i switched one of the squat days for 20rep breathing squats...shooting for something like this mon switch b/w 5x3 and 5x5 and fri will be 20 rep breathing squats....

Current stats:

6'2" 188
legs: 23.5"
arms: 15.5"
calf: barely almost 15"
BF: ~9-10%

Lifts:
Bench: 255x3
Squat: 300x3

Will post every other wk or so with progress for next month 1/2