Sunday, January 29, 2006

Entry #229
New strength routine layout, taken off of

Day 1 - Max Effort (ME) squat/deadlift
Squat/deadlift/good morning - Using one of these exercises or a
variation of them for no more than 3 consecutive weeks work up from a
warm up in sets of 3 until 3 repetitions are no longer possible and
switch to a single rep working up to 4 single repetitions of between
90-100% of your max.

Lower back work - Choose from glute-ham raises, reverse
hyper-extensions, half deadlifts, Romanian deadlifts, stiff-legged
deadlifts (SLDLs), hyper-extensions or cable pulls - 4 x 8-10 (weighted
if need be to stay within rep range)

Abs - Any form of rectus abdominus work - 4 x 8-12

Lat work - Any form of upper back work such as wide grip chins, pull downs, barbell rows, cable rows - 4 x 8-10

Day 2- Max Effort (ME) Bench press
Bench Press of any of the above mentioned variations working from a triple to a single.

Tricep work - Any form of core strength tricep work such as close grip
bench, JM presses, Tate presses, lying dumbbell extensions - 4 x 5-10
Cable pushdowns - A variety of cable attachments may be used (flat bar, V bar, rope) - 4 x 8-12

Shoulder work - choice of either lateral or front raises - 4 x 10-12

Lat work - as above - 4 x 8-10

Biceps - Pick any bicep exercise of your choice - 3 x 8-10

Day 3- Dynamic Effort (DE) Squat
Box squat 8-12 doubles with 45-65% of 1RM

Lower back work - as Day 1

Side bends (or variation of external oblique training) - 4 x 8-12

Neck work

Day 4- Dynamic Effort (DE) Bench press
Speed bench 8-10 triples with 45-46% 1 RM

Tricep work - as Day 2

Pushdowns - as Day 2

Lat work - as Day 1

Biceps - as Day 2

Apparently the authors swear by box squats, touting their superiority
over traditional squats and, in one instance, power cleans. The
athletes' lifting records speak for themselves, though, so this should
introduce some good gains. Another claim to fame for box squats is
their induced recovery time and therapeutic assets, since the athlete
is using a lighter weight and being forced upon good form from the box.
Sounds like it'll be a great benefit for martial arts practice.


  1. Looks good.  You still going to your school?

  2. Ha, everyone is a westside fanboy lately. I'd suggest picking one specific exercise (on those assistance exercises) and stick with it for the entire 4 weeks or however long.

  3. I haven't lately due to transportation issues.