Big Bear: Cant hold me down forever

[Commander]

Originally Posted by bigbear6708

new game plan...thanks to commander for some insight.

going to try some explosive work, with some heavy work mixed in..not going to post the whole exact routine, as things may/will change day to day depending how I feel. I may add some volume here and there, or take some away..also, "assistance" work will come in the form of Supersets and circuits.

Yesterday to test it out...

squat:
275x5, 5 sets

Superset w/

Bench:
165x5, 5 sets

Cirucit, 3 rounds

Chinups: BWx10, 8, 8
Pushups: BWx20
Situps: 35lbsx15

I am humbled by how much work i did and how destroyed i was.

How did the Squat/Bench superset treat you?

How long did the workout take from start to finish?

[bigbear6708]

it was great...in a rough kind of way! and to top it off..while I was focusing on being explosive..it was no where near "easy" like I thought it would be! The whole workout, including warm-up was about 45 minutes.

[Commander]

Originally Posted by bigbear6708

it was great...in a rough kind of way! and to top it off..while I was focusing on being explosive..it was no where near "easy" like I thought it would be! The whole workout, including warm-up was about 45 minutes.

Yeah, when you really try to drive the bar explosively, even lighter weights provide a great stimulus. And supersetting big exercises always gets the breathing going, but is super time efficient.

[bigbear6708]

yeah!!! know what else gets the breathing going...loading a moving truck!!! needless to say, the last 2 days have been "skipped" workouts..not missed, I just didnt feel like hitting the gym...loading my whole house into a moving truck was stimulus enough!! so, this week is a "week off", before I really dive into the new program

[bigbear6708]

yesterday...

ran no less than 5 miles

followed by a huge circuit of exercises involving a 25 lb plate

followed by 4 sets of pullups and pushups superset.

great workout, really woke me up!! going to start lifting again prob. tomorrow..explosively

[bigbear6708]

Heavy Squats:
345x5, 3 sets
Superset w/

clapping pushupsx15

Explosive Bench:
165x5, 5 sets

SS w/

BW pullups/chins

Overhead squat:
barx10, 3 sets

SS w/

floor situps
45x10

great workout..didnt realize how "good" this could feel!!!

[Commander]

Looks good.

[bigbear6708]

60 seconds running @ 6:30 pace, 120 seconds slow jog x 30minutes...9 total "sprints".

woah,...grueling

[bigbear6708]

yesterday

Explosive Deadlift
365x5, 5 sets
ss w/
Overhead Press
135x5

Circuit of the following, 3 rounds total
Good Mornings
205x8
DB Row
105x10, 110x8, 115x6
DB Swing
50x10, each arm

[bigbear6708]

4 mile run..30 minutes..decent pace, kinda slow..my body is tired!

-all of this exercise is because I am no longer a Recruiter and heading back to "the airborne"..so I need to get back into tip top shape..I hate falling behind.