Torn bicep
New member
Hello all. Just wondering what crazy training other members have done in the past. Mine is insane, but it works wonders for me.I am an athlete/rugby player, interested in speed, power, strength and endurance. I'm 5"10 currently 190lbs with 6% body fat (previously 14%). I can bench 150kg, squat 240kg, deadlift 255kg, clean and jerk 130kg and Snatch 95kg
I've been training like a madman for the last 5 months. In that time I've lost 8kg in weight, but have gained muscle epecially on my arms. My strength has increased by 15% and my speed and endurance has gone through the roof.
Do you have a crazier routine than me? I challenge you!
Some exercises I do to failure, others especially legs/power/Olympic I do to a percentage of 1 rep max. The percentage of 1rm of these weights has progressed slowly upwards over the 5 months. I started doing exercises for 50-60% max. I increase the weight by 2.5-5kg (for both max efforts and % 1 rm) once every 3 weeks (over 5 months that is an increase of about 20-40kg per exercise) - I estimate that I'm currently at 75-85% of 1rm now.
I also do 2 sets of grip exercises, 2 sets of calf raises and 2 sets of shrugs most days.
MONDAY WEIGHTS(POWER/LEGS/BACK/BICEPS/TRICEPS): Clean and Jerk-
warm up, then 4x5
Fast Front squats (40%) 4x5
Military Push press 1x5 1x3
BN Push press 1x5 1x3
Snatch warm up, then 4x5
Squats 4x5
Deadlift 1x20 in one set (10 seconds between each lift)- I alternate grips as much as I can.
BICEPS/TRICEPS- low weight consecutive machine curls/triceps pulldown supercircuit for huge pump.
CARDIO- NONE
TUESDAY - CARDIO/WEIGHTS (BODYWEIGHT)/SPRINTS
Hand balancing - I practice this a few times per week (like DIY gymnastics), including legs straght roman chair holds and standing ab roller.
100m sprints- 8x 100m, bounds, jumps
then: Supersets- dips/100% vertical situps/pullups/knee ups (non stop) with 100m jog, 50m sprints, 100m jog inbetween- 7 sets -approx 30 mins. Then 20 minute easy bike.
WEDNESDAY - WEIGHTS (SHOULDERS/BACK)
Dumbell shoulder press 2x max (5-7)
Bent over rows (over grip) 2x max (3-5)
Bent over rows (under grip 2 x max (3-5)
HAND BALANCING/ABS routine
Low weight Snatch/clean and jerk technique sets.
CARDIO- 8km jog if I have energy, otherwise a 1hr easy bike.
THURSDAY- WEIGHTS (SHOULDERS/TRAPS)
MP- Warm up, then 1x1-2 max
BNP- Warm up then 1x 2-3 max
MP - 1x10 max
BNP 1x 10 max
Reverse large dumbell press
2x10 max
(I have a specially made dumbell that is very wide and you can press it with 2 hands)
High Pulls 3x 5-7 max
Upright Rows (narrow grip) 3x 5-7
RAISE CIRCUIT 2X (Dumb front raise/plate lat raise/plate rear raise)
CARDIO 6x200m + 8km jog
FRIDAY: WEIGHTS (CHEST/TRICEPS/BICEPS)
4X Chest super-circuit
(DUMBELL FLYES 6-9 reps/PULLOVERS 6-9 reps/SKULL CRUSHHERS with large 2 hand holding dumbell 2-5 reps/CLOSE GRIP BENCH (with large 2 hand holding dumbell)
WIDE CHAIR PRESS UPS (using 3 chairs and doing a press up that goes below the level of your body with weight forward held at the bottom- VERY DIFFICULT!)
SINGLE DUMBELL HEAVY CURLS SUPERSETTED with Clean and jerk/snatch- until too tired!
CARDIO - 4X 400m +
SUPER CIRCUIT:
single arm pullups (assisted), vertical situps single arm press ups, hanging knee ups with 100m jog, 50m sprint, 50m jog in between, then easy bike (50 mins total) 7 sets of each exercise
SATURDAY: WEIGHTS OFF!
CARDIO: 8km easy jog
SUNDAY- WEIGHTS (CHEST)
(All benches held for 1 second)
BENCH (arching-powerlifting style)
1x5 (easy)
2x3 max
INCLINE BENCH
2x 4-5 max
BENCH (feet off ground floor/flat back)
1x5 max HOLDS (hold for 5 seconds on chest before pressing)
1x5 max WIDE (extra wide grip)
1x3 max MISSISIPIS ( HOLD for a 5 count just above the chest and 5 second count in the middle of the press)
1x4-6 max CLOSE GRIP BENCH
2X MACHINE PRESS 5-6 max
2x PEC DECK 8-12 max
HAND BALANCING/ABS
CARDIO- NONE
It's Friday, still got my cardio to do!
Weights: 6 days per week, approximately 210 sets total (not including light clean and jerks/snatches and handbalancing/abs)
Cardio: 5 days/week (5 hours)
Sprints: 4 days/week
(50m/100m/200m/400m)
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