Dinosaur Training Cycle

[CYLON RAIDER]

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
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 1 ARM DEADLIFTS w/ 2" revolving handle 3 X 1 pyramided
Armwrestling cable pulls with ROLLING THUNDER 2" revolving handle max reps pyramided down.
Weighted knee ups (bottom cable pulley with bar hooked with crossed feet.) 1 x 25 100lbs.

week 2

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Mon.
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.
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.

week 3

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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

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


week 4

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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 in strongest man when they hold the 2 cars on a ramp.) 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

week 5

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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)

WEEK 6

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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.

week 7

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MON.
400 lbs tractor 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

week 8 (HELL WEEK!)

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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

WEEK 9

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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.


week 10 (final)

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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.


WK. 10 was a leveling off, training down week after 9 weeks of all out lifting and sprint type cardio.

[Radok]

I read alot of it, it looks good. I would try to use a thick bar for as much as your training as you can.