Workout Routine

[Paladin13]

For any sport, it incorporates 5 big lifts: deadlift, bench, front squat, power clean, and jerk, also car pushing.

Monday-
Deadlift 5x5, failure
Lat Pulldown 3x10
Reverse fly 3x10
biceps circuit
Crunches 4x25

Tuesday-
Bench 5x5,failure
Dips 2xfailure
reverse tri pulldown 2x10
Jerk 5x5

Wednesday-Rest
Abs

Thursday-
Car Pushes 5xfailure
Front Squats 5x5
Calf raises 3x25

Friday-
Power Clean 5x5,4,3,2,2
Shrugs 3x10
Military press 2x12
abs

This is my workout I made up that I will be doing during track. My track events will be the 100m and a few field events. I want to get fast and the field events i'll do because our team has like 2 throwers

[DavidJr74]

Don't go to failure so much.
Box squats and olympic squats > front squats (use frotn squats as accessory)
No reason for bicep circuit.

[Vermonta]

For any sport, it incorporates 5 big lifts: deadlift, bench, front squat, power clean, and jerk, also car pushing.

Monday-
Deadlift 5x5, failure
Lat Pulldown 3x10
Reverse fly 3x10
biceps circuit
Crunches 4x25

Tuesday-
Bench 5x5,failure
Dips 2xfailure
reverse tri pulldown 2x10
Jerk 5x5

Wednesday-Rest
Abs

Thursday-
Car Pushes 5xfailure
Front Squats 5x5
Calf raises 3x25

Friday-
Power Clean 5x5,4,3,2,2
Shrugs 3x10
Military press 2x12
abs

This is my workout I made up that I will be doing during track. My track events will be the 100m and a few field events. I want to get fast and the field events i'll do because our team has like 2 throwers

Going to failure is not adivisable. It really puts wear and tear on your tendons and ligaments, not to mention burning out your CNS really well.

Switch Car Pushes with Squats and if you want do a day of strongman training with that and other strongman events i.e. tire flips, kep toss, atlas ball, etc.

Olympic lifts are always done first, so put Jerks first.

Body part splits are not advisable for athletes for many reasons. You have overall good exercise selection, my advice is keep the four day workout schedual, but do an upper/lower split hitting all your muscles twice a week with 72hours rest between same sessions.

Best Lifting,
Vermonta

[Vermonta]

Don't go to failure so much.
Box squats and olympic squats > front squats (use frotn squats as accessory)
No reason for bicep circuit.

Athlete Squats >>> Box squats and olympic squats > front squats

http://www.geocities.com/~slopitch/drsquat/fredknee.htm

[DavidJr74]

Athlete Squats >>> Box squats and olympic squats > front squats

http://www.geocities.com/~slopitch/drsquat/fredknee.htm

Never heard of athlete squats. Will look later.

[Paladin13]

I figure I can just hit my hamstrings with my deadlifts and throw in some SLDL on that day. Front squats and car pushes will destroy my quads. I hit all parts of my legs.

Biceps circuit is just for me. I like doing a real quick circuit after a back day or deadlift day or whatever. Not like it hurts my gains anyways so why not?

And i'm not going to failure really in say my deadlift and bench. Usually I do my first set of 5 and do that and next set I can only get like 4 so 4 is to failure is what I'm sayin.

I"m trying to get a tire but don't know where yet. Might have to hit up the junk yard soon. Gonna make an obstacle course for Thursday where you start on the street which is about 1/16 of a mile flat with slight incline at the end. Start at beginning of street push car 50 feet and to a tire. Flip the tire back to beginning of street and sprint to end of the street up the slight inlcline at the end.

[DeathByBacker]

Don't go to failure on bench or deadlift.

Front squats are great if you powerclean, keep doing them.

[Paladin13]

Why not go to failure on them?? I've already seen my bench 5RM go from 185 to 205. And my deadlift 5RM is at 315 so far. I did that and tried 335 for 5 after but only got it up 3 times. was pretty drained. I like to push my body to the limit, where it has never gone, that's what failure is.

[Paladin13]

Why is it bad to go to failure tho? I don't understand that.

[Vermonta]

Why is it bad to go to failure tho? I don't understand that.

I already told you. Re-read.

[Paladin13]

Well how does it put wear and tear on your tendons. Doesn't all lifting do that? why is failure so much worse than doing 5x5,5,5,5,5 instead of say 5x5,4,2,4,3 if the last 4 sets are as many as i can do (failure)??

[watchandsee23]

It also puts waear on your CNS and its harder to recover from failure muscle wise. How do you go to failure on car pushes?

[Paladin13]

push the car til my legs wanna be chopped off

[Vermonta]

Generally speaking it is okay to go to failure on iso work, but no barbell /olympic lifts since that is when the CNS is most involved. If you want to go to failure on your last set for bicep curls, go ahead. As for squats though, I don't advise it.

http://www.bodybuilding.com/fun/sisco2.htm

http://www.t-nation.com/free_online_...best_exercises

[Paladin13]

Hmm, I'll look into it but so far I"m seeing great results from this routine so I"m gonna keep it up I'll let you guys know how my lifts increase in a month or so. I got basketball though so prolly not too much of an increase.

[Vermonta]

Hmm, I'll look into it but so far I"m seeing great results from this routine so I"m gonna keep it up I'll let you guys know how my lifts increase in a month or so. I got basketball though so prolly not too much of an increase.

Glad I spent my time getting those articles for you then. (sarcasm) Next time don't ask for articles/research on the subject if you're not going read them and actually learn something other than doing what "feels good".

[Vermonta]

I'm done here, your the worst kind of poster. You ask for advice, get it, ask for research, get it, then dismiss it because you still think you know best. Let me give you a little secret and don't tell anyone....YOU DON'T KNOW EVERYTHING, NOR DOES ANYONE. If you aren't willing to learn which you obviously are not, leave this forum cause we are here to do exactly that; learn and better ourselves through training.

[jgood]

For any sport, it incorporates 5 big lifts: deadlift, bench, front squat, power clean, and jerk, also car pushing.

Monday-
Deadlift 5x5, failure
Lat Pulldown 3x10
Reverse fly 3x10
biceps circuit
Crunches 4x25

Tuesday-
Bench 5x5,failure
Dips 2xfailure
reverse tri pulldown 2x10
Jerk 5x5

Wednesday-Rest
Abs

Thursday-
Car Pushes 5xfailure
Front Squats 5x5
Calf raises 3x25

Friday-
Power Clean 5x5,4,3,2,2
Shrugs 3x10
Military press 2x12
abs

This is my workout I made up that I will be doing during track. My track events will be the 100m and a few field events. I want to get fast and the field events i'll do because our team has like 2 throwers

Just so you know, working harder doesn't mean smarter .... I'm talking about going to failure. Yes you should work up to a top set and sometimes you will fail but working to failure everytime on major lifts will tax your CNS heavily. For cleans I would also just do 5x3 instead of 5x5,4,3,2,2. Sets of 3 on powercleans show great explosiveness because you can truely hit the technique every rep .. instead of on the 4th and 5th slowing down in the movement.

[Dom_88]

Don't be a sissy, do chinups.

[ruga buga]

too much failure, no pullups/chins as said above, tather take out the bicep circuit and throw the chins in. Really you should be box squatting as an athlete and an athlete squat has to be one of the stupidest things I have heard. I can imagine some kid going to tell Loiue that Athlete squas are superior to box squats.

also there is no work in there for the posterior chain except for DL's the first day. You wanna get some GHR's in there/pullthroughs
that is all.

[Vermonta]

too much failure, no pullups/chins as said above, tather take out the bicep circuit and throw the chins in. Really you should be box squatting as an athlete and an athlete squat has to be one of the stupidest things I have heard. I can imagine some kid going to tell Loiue that Athlete squas are superior to box squats.

also there is no work in there for the posterior chain except for DL's the first day. You wanna get some GHR's in there/pullthroughs
that is all.

If you actually read what an Athlete squat is it's just a basic squat with feet shoulder width apart (maybe slightly more) and go down at least to parallel.