Dinosaur Training Cycle

[JEFF7322]

Started a 10 week Dino training cycle based on the routines in Brooks Kubik's book.
http://brookskubik.com

There's 10 routines in it and using a different 1 each week as the exercises and set/rep schemes are simillar so you can track them anyway. A bit of variety for fun too!
Using my ROLLING THUNDER handle for some of the thick bar work like curls and rows.

Wk. 1 was MON.
Zercher Squats 5 x 5 (65 - 85% pyramided)
Bottom Position Squats 5 x 1 pyramided
Barbell Curl 5 x 5 (65 - 85% pyramided)
Grippers and inverted 3 x 5
Weighted crunch 65 lbs. 1 x 25

WED.
Deadlifts 2 x 5 135
195, 295, 385 x 1 x 5
CG Bench 5 x 5 (65 - 85% pyramided)
Bottom Position Bench Press 5 x 1 pyramided
Wide Grip Lat Pull 4 x 5 (70 - 85% pyramided)
ROLLING THUNDER 3 X 1 pyramided
Armwrestling cable pulls with ROLLING THUNDER max reps pyramided down.
Weighted knee ups (bottom cable pulley with bar hooked with crossed feet.) 1 x 25 100

Stay tuned for week 2.
-JEFF

[anthonykent84]

what are zercher squats and rolling thunders?

[JEFF7322]

Zercher squats are squats done while cradling the bar in the crooks of your arms holding it at waist/stomach level. Simillar to CONAN'S WHEEL in strongest man.
-JEFF

[Sonny]

Originally posted by anthonykent84
what are zercher squats and rolling thunders?

Rolling Thunders are thick bar lifts!

[JEFF7322]

http://www6.mailordercentral.com/iro...em=20&mitem=39

-JEFF

[Sonny]

Originally posted by JEFF7322
http://www6.mailordercentral.com/iro...em=20&mitem=39

-JEFF

I have the exact same one.

[SS2Trunks69]

Originally posted by JEFF7322
http://www6.mailordercentral.com/iro...em=20&mitem=39

-JEFF

The hell is that? I don't understand how it works...so you hold the big part...and put the bar through the triangle or something?

[JEFF7322]

You hold the handle which is 2" thick and rotating.
The handle is attached by a carbiner clip to a steel pin where you load the weights on. Also attaches to a cable station. You can use it for rows, curls, extensions or any cable movement on it too
The thickness and the revolving action makes it more challenging on your fingers than normal.
-JEFF

[SS2Trunks69]

Ahh....

NOW it makes sense.

[Sonny]

It's great for your supporting grip! It helped my deadlift quite a bit!

[SS2Trunks69]

I'll have to try those then. My grip always gives out on the last few reps of my deadlifts.

[JEFF7322]

http://forum.bodybuilding.com/showth...hreadid=296484

-JEFF

[JEFF7322]

Mon. (after armwrestling provincial championships placing 2nd in 200 - 220s left hand)
Zercher Squats 3 x 5 (60 - 70 % w/ up)
1 x 5, 4, 3, 2, 1 (75 - 95%)
Bottom position squat off a bench (smith machine) 5 x 1 pyramided up
Rolling Thunder handle cable curl 5 x 1 pyramided up
DB Toss & catch from hand to hand infront (70, 55, 35, 25 lbs.) for grip.
Weighted Crunch with DB 1 X 15 - 25 70LBS.

Wed.
Bench Press (same sets/reps/%'s as squats on Mon.)
Bench Lock outs 1 x 5, 4, 3, 2, 1 (75 - 95%)
Lat Pull (wide) 4 x 5 pyramided up 20 lbs. each set.
Stone Carry 4x with 160 lbs. garden stone


Fri.
Buddy came over for a visit and we did some stone lifting/carries and ROLLING THUNDER 1 arm Deadlifts.
shouldering the 160 lbs. stone and 200 lbs. stone carry by me and 150 lbs. x 2, broke 175lbs. off the ground with the ROLLING THUNDER.

Sat.
Deadlifts 5 x 1 (missed the 5th single attempting to go up 10 lbs. from week 1. Was likely affected by stones on Friday.)
Clean & press 5 x 1 (65 - 85%)
Log Power Cleans 5 x 1 pyramided up.
Farmers Walk 4x 160 lbs. each side.

[John Hicks]

Jeff,

Good to see that your doing some hard RT work! Keep at it!

I was doing some thick bar DL's today to pump up my RT PR... nothing to brag about with my RT lifts, which is why I'm doing the thick bar DL's.

[Arthur Saxon]

Dinosuar Training is one of the best books of all time about strength . By far my favourite book ever, I've read it front to back at least 6 times since I got it 2 years ago.

[deowal]

I just ordered Dino Training on sunday, can't wait to read it

[JEFF7322]

Look at me! Giving the author of DINOSAUR TRAINING, Brooks Kubik endorsement. Somebody e mail him so I can start getting a commission! WHEEEEEE!!! LOL

Seriously, it's very old school VERY with some different ideas (sandbags but no sandbags so sub with stones.) Looking for something different then you'll like it.

-JEFF

[HitManSE]

Originally posted by SS2Trunks69
I'll have to try those then. My grip always gives out on the last few reps of my deadlifts.

Those help your grip, for the deadlift hit up some farmers & static holds

[JEFF7322]

MON.
Bottom Position bench squats (smith machine) 5 x 1 ( 135, 225, 315, 405, 450)
Zercher Squat 5 x 3 (210, 225, 235, 255, 265)
Weighted Crunch 1 x 25 (75 lbs.)
Plate Curl 45, 35, 25 , 10 lbs. plate each til failure.
Thumb up Plate Curl 45, 35, 25 , 10 lbs. plate each til failure.
Plate Wrist Curl 10 lbs. plate 4 sets each hand each til failure.

WED.
Bottom Position Bench Press (smith machine) 5 x 1 ( 135, 225, 315, 385)
Lockouts 5 x 3 (260, 280, 300, 320, 350)
Chins (stagger grip) 4 x 5 (pyramided up each from bodyweight, + 45, + 90, + 135)
Standing Wrist curl (underhand shrug position) 4 sets pyramided down each til failure.
Reverse Wrist curls (underhand shrug position) 4 sets pyramided down each til failure.

FRI.
Military Press (smith machine)5 x 5 (65 - 85 % pyramided)
Partial Deadlifts (power rack) 5 x 1 (same)
Barbell Curls 4 x 5 (85%)
Stone Carry (200 lbs. triangular) 2 carries
Tore up my thumb on the last one on one of the jags on the stone pretty good so left it at that calling it a day. No Farmers walk today.)

The Friday work out was easily one ofthe hardest so far of this cycle!

-JEFF

[JEFF7322]

TUES.
Bottom Position Squats (smith machine) 5 x 1 (pyramided up)
6" Partial Squats 5 x 1 (pyramided up)
ROLLING THUNDER handle Curls 4 x 1 (pyramided up)
Low Cable Crossover Hold (like a Hercules Hold) max time 5 holds
210, 190, 170, 150, 130 each side

WED.
Bottom Position Bench Press 4 x 1 (pyramided up)
Bench Press Lock outs 4 x 1 (pyramided up)
Machine Abdominal Crunch 1 x 25 (160 lbs.)
1 arm Cable Row with ROLLING THUNDER handle 4 x 5 (pyramided up)

FRI.
Deadlifts 4 x 5 (70 - 85 %) warm ups
2x 5 (90%)
Stone Carry (160 lbs.) 4 carries

-JEFF

[Pridg01]

Move this thread to Powerlifting journals or workout journals so it wont be close by Mods(check rules). Good luck with traininng.

[JEFF7322]

Not sure how to. MODS feel free to move it to the journals section.
THANKS!
-JEFF

[JEFF7322]

MON.
ZERCHER SQUATS 5 X 5 (210, 220, 230, 250, 260)
KNEE RAISES W/ WEIGHT (bottom cable crossovers pulley at knees with feet crossed.) 1 x 25 (110)
SLEDGEHAMMER FLEXIONS, WRIST ROTATIONS 4 x max reps each exercise, each arm.

WED.
D.B. PRESS (seated) 4 x 5 (55's, 65's, 75's, 85's)
PARTIAL DEADLIFTS (at knees) 5 x 1 (135, 225, 315, 405, 465) With a timed hold at the last weight about 30 sec.
DEADLIFT HOLDS (smith machine starting at mid thigh level)
(495, 405, 315, 225, 135)
FORWARD HOLDS 4 holds at face level with a 45 lbs. plate.

FRI.
CHINS W/ WEIGHT 4 X 5 (bodyweight, +45, +90, +135)
NECK CURLS 4X max reps with 45, 35, 25, 10 lbs.
(using the dip/chin up belt for a head strap attaching the weight to the chain.)
CRUNCH W/ WEIGHT: 1 x 25 (80 lbs. DB)
GRIPPERS 4 x 5 each hand
ROLLING THUNDER HANDLE 1 ARM DEADLIFTS 4 X MAX REPS EACH HAND (100, 75, 50, 25 lbs. Right hand, 175, 150, 100, 75 Left hand)
BENCH PRESS 1x 5, 3, 1 (1 x 1 with top weight from wk. 3)

-JEFF

[MagnumKaz]

dinosaur training is a great read. the dino files are also wonderful. i got every issue. go to www.sandowplus.co.uk and enjoy all the reading material there.

[JEFF7322]

MON.
Squats 5 x 5 (pyramid up 90 lbs. ea. 135 - 495)
Partial Squats 4 x 1 (pyramid up. )
Military Press Lock outs 5 x 1 (pyramid up. )

WED.
Bottom Position Bench Press 5 x 1 (pyramid up. 45, 135, 225, 315, 395)
Bent over Barbell Rows 4 x 5 (pyramid up, 135, 225, 315, 365)
Grippers 3 x 5,
Deadlift & Holds with farmers walk implements 4 Holds (180s, 160s, 140s, 120s)
Finger Hangs w/ weight off a chin up bar. 4 sets (b.w. +45, +35, +25, b.w. only)
Ab Crunch w./ weight 1 x 25 (85 lbs. dumbbell)

FRI.
1/4 Deadlifts (hand & thigh lift)5 x 1 (pyramid up. 315, 405, 495, 585, *655*) *NEW PERSONAL BEST*
Stone Lifts 4x 200 lbs. stone
Stone Carry 4 x with 160 lbs. stone.

-JEFF

[JEFF7322]

MON.
Tire Flip, Log Lift 1 x 8

WED.
Close Grip Bench Press (smith machine) 5 x 5 (230, 250, 270, 290, 320)
Bench Press Lockouts 1 x 5 (375)
Hand & Thigh Lifts (1/4 deadlift) 5 x 1 (315, 405, 495, 585, *665*)*NEW PERSONAL BEST*
Grippers 4 x 1
Farmers Walk 4x with 170 each side)
Weighted Crunch w/ 90 lbs. dumbbell 1 x 25

SAT.
Bottom Position Squats 5 x 1 (135, 225, 315, 405, 475)(smith machine)
1/4 Squats 5 x 1 (315, 405, 495, 585, 635))(smith machine)

2" ROLLING THUNDER revolving handle 1 arm Cable Curls
5 x 1 (60, 70, 80, 90, 100)
160 lbs. Stone Carry 4x

-JEFF

[JEFF7322]

TUES.
Bottom Position Squats 5 x 1 (same weight as week 7)
1/4 Squat 3 x 3 (495, 585, 625)
DB Deadlifts 5 x 5 (60s, 50s, 80s, 90s, 100s)
Pinch Grip holds 10 x 20 sec. hold with a 45 in each hand, 5 x 20 sec. with 25 in each hand.
ROLLING THUNDER 1 Arm Reverse Cable Curls 3 x 10 ea. (50 lbs.)
Stone Carry 1x (200 lbs. stone)
Crunch with weight 1 x 25 (95 lbs. DB)

WED.
Bike 5 min. warm ups
1 Arm Clean & Press 2 x 5 (55 lbs, 65 lbs.), 3 x 5 (75 lbs.)
Bent Row 4 x 6 (365 lbs.)
Floor Press Lockouts 4 x 1 (45, 135, 225, 315) 2 x 1 (385)
DB Alternate Curl & Press with 40 lbs. each side max reps (21)
Turkish Get ups with 20 lbs. DB 2 min.
Chins 1 x max reps b.w. +45 lbs. (13) then Finger Hang from Chin up bar for time after failure.
Log Lifts 1 x 15 (135 lbs.)
Sledgehammer Ulnar Flexions 1 x max reps each arm.

FRI.
Bike 5 min. warm ups
Partial Deadlifts 4 x 3 (135 - 405), 2 x 3 (465 lbs.)
Zercher Squats 5 x 5 (210, 220, 230, 250, 270)
Farmers Walk 5 Walks (150s lbs.)

SAT.
Rower 5 min. warm ups
Pull ups (close grip) 5 sets max reps (b.w. + 180, +135, +90, +45, b.w.)
Inc. ISO LATERAL Press 2 x 6 (55 each), 3 x 5 (100 each.)
Cable Side Bends 1 x max reps each (130 lbs.)
Hanging Knee Raise 2 x max reps each
Weighted Crunch (95 lbs. DB) 1 x max reps
Pinch Grip holds 3X with 45 lbs. each hand.
Turkish Get ups with 20 lbs. DB

[JEFF7322]

TUES.
**Deadlift 4 x 5 (135, 195, 295, 395 ) **NEW PB
Bench Press 4 x 5 (135, 225, 315, 345)
Side Bends 2 x 15 (80's)
Cable Curls 2 x 15 150 stack.
Neck Curls 2 x 15 with a 25 lbs. plate front and back.
Bike 20 min.
Stone Carry 1x with 200lbs. stone.

FRI.
Zercher Squat 4 x 5(210, 225, 235, 255, 275)
Military Press 4 x 5 (210, 225, 245, 265)
Bent over Rows 4 x 5( 135, 225, 315, 375)
Neck Curls 2 x 15 with a 35 lbs. plate front and back.
Barbell Curls 2 x 8 (155)
Tire Flip
ROLLING THUNDER 2" revolving handle 1 Arm Deadlift 1 x 155, 1 x 175 left handed.

-JEFF

[JEFF7322]

TUES. & FRI.
( ) = of heaviest weight at this stage in the training cycle.
Bench Press Lock outs 6 x 5 (60 - 85%)
Barbell Pulls from the rack 6 x 3 (65 - 90%)
Partial Deadlift (knee level) 6 x 3 (65 - 90%)
Military Press Lock outs 5 x 3 (70 - 90%)
Cheat Curls 6 x 5 (60 - 85%)
Partial Squats 6 x 5 (60 - 85%)

(Crunch)
(Knee Raises) No rest inbetween 1 minute max reps each.

SAT.
Stone Carry 1x 200 lbs. stone
1x 160 lbs. stone.

Check out Oct., 2004 MUSCLE & FITNESS
pg. 28 (that's me!)
-JEFF

[deowal]

nice work bro