November 27, 2012 2012 New(ish) Bulking Routine

Sunday:
o Box Jumps, or jump series. (Lower Body Plyo Variant of some sort)
o Rope Slams, Plyo Pushups (Upper Body Plyo Variant of some sort)
o Viking Quest, or  some other sprint variant (Lower body Sprinting Variant of some sort)

Monday:
o Flat Bench (4x3-5)
o Rows (4x3-5)
o Push Press (4x1-3)
o Pullup Variant (3x-2-5)
o DB Incline Bench (2x6-8)

Tuesday:
o Deadlifts (3x3)
o Hanging Power Cleans (3x3)
o Hanging Power Snatches (3x3)
o Paloffs, some core variant (2)
o Conditioning if I’m not wiped out

Wednesay:
o Sprinting: 1000-1200 meters, consisting of mostly 200ms & 100ms.

Thursday:
o Incline Bench  (3x3-5)
o Pullups (5x3-5)
o Standing Press (3x5)
o DB Rows: (2x6-8)
o DB Flat (2x6-8)

Friday:
o Squats (4x3-5)
o Squats From Pins (2x1-3)
o Bulgarian Split Squats: (2x10)
o Reverse Hyper Extensions (2xwhatever)
o Wide-Stance Anti-Rotational Chops, some core variant (2)
o Conditioning: Viking Quest or something

Saturday:
o   Off

So I've added more volume in here, which is one of my goals. I'm also adding in more work for my back, and continuing to hit my delts more. I also have a tendency to not do some sort of bb/db/t-bar rowing enough.  I'll do it on a bulk, or a cut, but then when I switch to the other I drop them a lot of times. Not doing that here.   Also importantly I've added in DB work as well, as higher rep work, which accomplishes two of my goals for this bulk, and going forward.  I'm also hitting my core on set days now, as well as throwing in some extra optional conditioning.   

September 07, 2012 Current Routine

 Sunday:

o   Box Jumps, Box Jump Series, Plyo Pushups, Plyo Box Jumps.

Monday:

o   Flat Bench (4x03)

o   Rows (4x03)

o   Push Press (4x03)

o   Some sort of conditioning; couple sets of rope slams maybe,

Tuesday:

o   Deadlifts (3x03)

o   Cleans (3-4x03)

o   Paloffs or some core exercise

o   Conditioning if I’m not wiped out

Wednesay:

o  Sprinting: 1000-1200 meters, consisting of mostly 200ms & 100ms.

Thursday:

o   Incline Bench  (3x05) / Pullups (4-5x3) S.S.

o   Overhead Press (3x05)

o   Weighted carries of some sort.

Friday:

o   Squats (4x03)

o  Snatches (3x03)

o   Core stuff,  wide-stance anti rotational chops for instance

o  Conditioning: Viking Quest or something (Search T-Nation if not sure what this is)

Saturday:

o   Off

June 14, 2012 Current Routine

·        Sundays: Conditioning.  I do mobility work, general conditioning this day. Typically involves things like this:

o   Plyo Box Jumps: 15

o   Plyo Seated box Jumps: 15  (usually supersetted with those first 15 regular box jumps)

o   Tumbling: Rolls, cartwheels, getups. However many I feel like

o   If no tumbling, then something like a tabata, or rope slams/battling ropes

·        Mondays: Upper Body.  I moved this to Monday since that puts my other upper body day on Thursdays; previously that was a leg day and I can’t do that the day after sprinting

o   Bench Press: 3x03

o   BB Row: 4x03-05

o   Push Press: 3x~01-03

o   Maybe some rope work

·        Tuesdays: Lower Body

o   Deadlifting: 3x01-03

o   Hanging Power Cleans: 3x03ish

o   Planks, anti-rotational chops, paloffs..something like that

·        Wednesdays: Conditioning

o   Sprinting: ~1000m total, this summer I’m focusing more on speed, so 60s & 100s mostly

o   Tumbling between sprints maybe

·        Thursdays: Upper Body

o   Weighted Pullups: 5x03

o   Incline Bench: 3x03

o   Standing Press: 3x05

o   DB Goblet Walks (holy crap…try these)

·        Friday: Lower Body

o   Squats: 3-4x03

o   Hanging Poewr Snatches: 3x01-03

o   Unilateral Deadlifts: 3x03…these tax me more than any other lift, other than Bulgarian split squats

o   Some sort of core work, planks of some sort, anti-rotational chops, paloffs, leg raises.

·        Saturday: Nothing.