Post by Joey Smith on Dec 12, 2007 17:48:38 GMT -5
More sample workouts from unknown source..Something from Westside because at the end it talks about these workouts "not being half of what we do." Sounds a lot like Dave Tate
Deadlift Workouts
Workout 1. Safety squat bar squats on a 12-inch box. Work up to max. Next, glute/ham raises, the Reverse Hyper, and abs.
Workout 2. Bent-over good mornings to a max single or a 3-rep max. Then sled pulling for 8 trips of 200 feet with moderate weight, the Reverse Hyper, lat rows on a chest-supported machine, and abs.
Workout 3. Deadlift using the lightened method by placing the Jump-Stretch bands at 5 feet 6 inches off the floor to lighten the load by 65, 110, or 150 pounds. Work up to a max. Next, do pull-throughs, dumbbell rows, the Reverse Hyper machine, and leg raises.
Workout 4. Front squat on a parallel box. Try a new max, a single or a 3-rep max. Next do glute/ham raises, sled pulling with ankle straps, the Reverse Hyper machine, and standing ab work.
Workout 5. Rack pulls with the plates 2 inches off the floor for a max single, pull-throughs, incline sit ups, barbell rows, and the Reverse Hyper.
Workout 6. Heavy sled pulls with a belt around the waist for six pulls at 200 feet a pull. Then glute/ham raises, dumbbell rows, Janda sit-ups, and the Reverse Hyper. Janda sit-ups, named for Prof. Vladimir Janda, are done by hooking a band underneath the bench with the feet not anchored to eliminate hip flexor involvement. Hold on to the band, press your heels downward, push out on the abs, and pull up on the band.
Workout 7. Cambered bar good mornings. First bend over close to parallel; now squat as low as comfortable; then raise up. Work up to a single or a 3-rep max. Then do pull-throughs, snatch grip rows, standing abs, side rows for obliques, and the Reverse Hyper.
Workout 8. Arched-back good mornings. Remember, when doing a good morning, the bar must be in front of the knees. If not, it is a quarter squat. Work up to a max single or a triple. Pull a sled backward for 6 trips of 200 feet each. Barbell rows with a close grip, Janda situps, and the Reverse Hyper machine.
Workout 9. Concentric safety squat bar good mornings. Crawl under a bar that is suspended 3 feet off the floor and do good mornings. Do max single. Then glute/ham raises, chest-supported rows, standing abs, and the Reverse Hyper.
Workout 10. Band deadlifts on platform. Here, you can use one or two mini-bands, or purple, green, or blue bands. This is workout 10-14 if you use a different strength band each of these weeks. Work up to a max single. Then chest-supported rows, glute/ham raises, standing abs, and the Reverse Hyper machine.
Workout 15. Suspend the Buffalo bar or 14-inch cambered bar or do Zercher squats with a suspended bar. This is workout 15-17. Then pull a sled with a power belt for 4 trips for 200 feet backward. Then dumbbell rows, Janda sit-ups, and the Reverse Hyper.
Workout 18. Box deadlifts off a 4-inch box for conventional dead-lifts. Workout 19 is sumo deadlifts off a 2-inch box. Then do hanging leg raises, pull-throughs, and the Reverse Hyper machine.
Workout 20. Belt squats off a low box. Workout 21 is off a parallel box. Workout 22 is off a high box. For these workouts use a very wide stance. If you use the same boxes but with a very close stance, you now have workouts 23-25. Follow with glute/ham raises, incline situps, and the Reverse Hyper machine
Workout 26. One-legged squats with a straddle stance. Support the back foot on a box while the front foot is far out in front. This will build the entire leg while increasing flexibility in the hip and groin. Then do Janda sit-ups, backward sled pulling for 6 trips of 200 feet each, side-bends, and the Reverse Hyper machine.
Here you have 26 workouts, which is not even close to the amount we do. There are many methods combined in our workouts (concentric, eccentric, accommodating resistance, flexibility, awareness, and coordination) by doing a new task each week and maxing out continuously with exercises that build strength speed."
Deadlift Workouts
Workout 1. Safety squat bar squats on a 12-inch box. Work up to max. Next, glute/ham raises, the Reverse Hyper, and abs.
Workout 2. Bent-over good mornings to a max single or a 3-rep max. Then sled pulling for 8 trips of 200 feet with moderate weight, the Reverse Hyper, lat rows on a chest-supported machine, and abs.
Workout 3. Deadlift using the lightened method by placing the Jump-Stretch bands at 5 feet 6 inches off the floor to lighten the load by 65, 110, or 150 pounds. Work up to a max. Next, do pull-throughs, dumbbell rows, the Reverse Hyper machine, and leg raises.
Workout 4. Front squat on a parallel box. Try a new max, a single or a 3-rep max. Next do glute/ham raises, sled pulling with ankle straps, the Reverse Hyper machine, and standing ab work.
Workout 5. Rack pulls with the plates 2 inches off the floor for a max single, pull-throughs, incline sit ups, barbell rows, and the Reverse Hyper.
Workout 6. Heavy sled pulls with a belt around the waist for six pulls at 200 feet a pull. Then glute/ham raises, dumbbell rows, Janda sit-ups, and the Reverse Hyper. Janda sit-ups, named for Prof. Vladimir Janda, are done by hooking a band underneath the bench with the feet not anchored to eliminate hip flexor involvement. Hold on to the band, press your heels downward, push out on the abs, and pull up on the band.
Workout 7. Cambered bar good mornings. First bend over close to parallel; now squat as low as comfortable; then raise up. Work up to a single or a 3-rep max. Then do pull-throughs, snatch grip rows, standing abs, side rows for obliques, and the Reverse Hyper.
Workout 8. Arched-back good mornings. Remember, when doing a good morning, the bar must be in front of the knees. If not, it is a quarter squat. Work up to a max single or a triple. Pull a sled backward for 6 trips of 200 feet each. Barbell rows with a close grip, Janda situps, and the Reverse Hyper machine.
Workout 9. Concentric safety squat bar good mornings. Crawl under a bar that is suspended 3 feet off the floor and do good mornings. Do max single. Then glute/ham raises, chest-supported rows, standing abs, and the Reverse Hyper.
Workout 10. Band deadlifts on platform. Here, you can use one or two mini-bands, or purple, green, or blue bands. This is workout 10-14 if you use a different strength band each of these weeks. Work up to a max single. Then chest-supported rows, glute/ham raises, standing abs, and the Reverse Hyper machine.
Workout 15. Suspend the Buffalo bar or 14-inch cambered bar or do Zercher squats with a suspended bar. This is workout 15-17. Then pull a sled with a power belt for 4 trips for 200 feet backward. Then dumbbell rows, Janda sit-ups, and the Reverse Hyper.
Workout 18. Box deadlifts off a 4-inch box for conventional dead-lifts. Workout 19 is sumo deadlifts off a 2-inch box. Then do hanging leg raises, pull-throughs, and the Reverse Hyper machine.
Workout 20. Belt squats off a low box. Workout 21 is off a parallel box. Workout 22 is off a high box. For these workouts use a very wide stance. If you use the same boxes but with a very close stance, you now have workouts 23-25. Follow with glute/ham raises, incline situps, and the Reverse Hyper machine
Workout 26. One-legged squats with a straddle stance. Support the back foot on a box while the front foot is far out in front. This will build the entire leg while increasing flexibility in the hip and groin. Then do Janda sit-ups, backward sled pulling for 6 trips of 200 feet each, side-bends, and the Reverse Hyper machine.
Here you have 26 workouts, which is not even close to the amount we do. There are many methods combined in our workouts (concentric, eccentric, accommodating resistance, flexibility, awareness, and coordination) by doing a new task each week and maxing out continuously with exercises that build strength speed."