routine

[enjineer]

goals:

-get pound/pound strong, not sizable t-rex gains (fuck u ss/5/3/1)
-muscular endurance
-run like a mother fucker
-not feel slow and heavy as fuck
-look like i lift
-not look like a fat shitblob 30 years from now

2days on, 2 days off, repeat. ABXXCDXX

warmups:
i always warm up with at least a 5 min jog nd dynamic stretches/mobility exercises. if there's a specific muscle group i'm targetting that day (seen below), believe that i've warmed-up those muscle groups extensively prior. example: 2x15 bar-only for chest, squats, shoulders,etc.

A:
squat 3x10
bench 3x10
pullups 3xfailure
lat pulldowns 3x10 +superset till failure

B:
push press 2x8 (light)
power cleans 2x5 (light)
power cleanz + std jerk 3x5 (light)
more power cleanzz 6x6 failure(heavy)

CIRCUT:
PC+jerk x5
burpees x10
boxjumps x15

D:
overhead squat 5x8 STRICT. FORM.
pull-ups till failure, lat pulldowns till failure.
ab-roller 5x8-10
more core if i feel like it

Optional running/ancillary workouts:
honestly, this is a workout-by-workout basis. i'm working toward a consistent 30min run without stopping, and i actually do this prior to weightlifting. i'm at the point where i would be more willing to sacrifice the end of a weight-lifting workout than the run, since i care more about my endurance now more than anything. notice how a lot of my workout days end in 'till failure' part. so yea.

as far as ancillary workouts like weight dips, calf raises, etcetc...i could care less. i don't ever do them because i don't give a fuck about dem looks. the only thing this workout really lacks are anything bicep-related, but i'll probably just do some chin ups whenever i fee like my back is swole.

reasons for designing this workout:
i came from the background of SS/SL and squats were king and rippletits was god. unfortunately after doing that regimen, i realized that this isn't the ideal body type i wanted. i was massive, don't get me wrong, but i didn't realize the results would look the way my body did. even after the cut i still felt slow as shit and that i had no muscle endurance to keep up with anybody during a run or a workout. just trying to hit dem 2xbodyweight milestones and trying to keep my gains and what not. also, after not working out for 1.5 years, i see what it all just 'changes' to: ffffFFFFFFFFFFat son. your body wants dem kcals to keep you at your weight and you're not working out? shiiiit, you get gut son.

so yea, fuck all that noise, let me get some fitness in me in as little time as possible without sacrificing an intense workout. i love the oly lifts, and i throw some snatches from time to time to work on form, but normally they're just cleans and squats.

my favorite day is actually the circuit, though it's the hardest; i did get it from xfit, but honestly it works in getting me completely fuckin exhausted and targets all the important muscles. i do it with a friend, because it keeps you from stalling and getting lazy, and also because he's learning how to oly lift properly, so i teach him. also, they're the only few exercise from xfit that doesn't look totally fucking retarded. i hate A days because they're the most boring.


comments, critiques, try it out

[Arch0wl]

needs more volume, 3 sets of 8 is bro split type stuff; it works in bro splits because the volume comes out to like 10-15 sets per muscle group

consider that GVT uses very few accessories but does that same exercise for 10 sets

do 7 sets of 12 or even 10 sets of 15 if you're going for muscular endurance and not doing any accessories