T Nation

New program


#1

I just got done with a strength phase, and start hardcore dieting tommorow, no cheats no nuttin. I want some kind of balance oriented, make you sweat, make you puke, make you a super athlete type of thing. I was thinking meltdown, but that isnt where I want to go, to bodybuildishy, I need something that is Olymipic/renegade/core oriented, nothing but coupmpound movements?????? any suggestions?
PS I play hockey (goalie) and soccer, so those are the sports I need focus for, unfortunetly I am a poor bastard and cant afford any of Coach D's stuff.


#2

I really like Chad Waterbury's Next Big Three program- I've gotten great results so far, and I'm only in week 2- I'll post a before and after when I'm done...


#3

Here's something you could try. I've been utilizing it and it's been working great for me.

Monday and Friday:
The Bear 1x5
Deadlift 1x5
Barbell Row 1x5
Stiff legged Deadlift 1x5
Bench press 1x5
Dips 1x5
Dumbell curls 1x5
Dumbell tricep extensions 1x5

Wed and Saturday
Squat 1x5
push press 1x5
sumo deadlift 1x5
cleans 1x5
pull ups 1x5
incline bench press 1x5
hammer curls 1x5
close grip bench press 1x5

I do the exercises in a circuit with 60 seconds rest in between. The first 4 exercises can all be done in the squat rack which makes things easy. I use the maximum amount of weight I can safely handle. Calves and abs you can do as you see fit. I am currently doing one circuit and will be working up to 3 over the next few weeks. This workout will kick your ass and make you gasp for breath much like Alessi's Meltdown does. All I can say is so far my strength has been going up and I don't get that drained feeling that Meltdown gives me. I've noticed quite a bit of fatloss over the last 2 weeks, so maybe this will work for you.


#4

Have a look at my Bulgarian/EDT hybrid thread on Lair of the Ice Dog.


#5

check out renegade bodybuilding. it's dope, and if you do it to it you could become a puking, super athlete type.


#6

Have you looked at Meltdown II?


#7

Alright here is what I came up with, as no program really had everything I wanted....rip it apart fellas......
DAY 1
One Arm Barbell snatch (warm up)
3X10
30 seconds rest

Jump Squats
% of 1 RM (rep max): 60% for the first 2 sets, 75% for last 3
Sets: 5
Reps: 10
Rest: 60 seconds

Hack Squat
% of 1 RM: 60% for the first 2 sets, 75% for last 3
Sets: 5
Reps: 10
Tempo: 501 tempo
Rest: 60 seconds

Front squat
sets: 5
reps: 5
rest: 60 seconds
One-Arm Barbell Curl
% of 1 RM: 75%
Sets: 3
Reps: 10
Tempo: 311
Rest: 60 seconds

Incline Dumbbell Curls
% of 1 RM: 60% for the first set, 75% for last 3
Sets: 4
Reps: 16 on the first set, 12 on the last 3 sets
Tempo: 422
Rest: 60 seconds

Standing Reverse Curl
3x10
Decline situp-weighted
3x10
Side Bend-weighted
3x10
Full contact Twist
3x10

DAY 2
Dumbell Bench Press
% of 1 RM: 60% for the first two sets, 75% for last 3
Sets: 5
Reps: 10
Tempo: 301
Rest: 60 seconds

Dips
3x10

Close grip bench
3X6
tricep pushdown
3x6 80% max

See-Saw Press
% of 1 RM: 75%
Sets: 3
Reps: 10
Tempo: 201
Rest: 60 seconds

Barbell Front Raises
% of 1 RM: 75%
Sets: 3
Reps: 10
Tempo: 301
Rest: 60 seconds

Bar Hang
3 sets-30 seconds

DAY 3
Heavy Deadlifts
2x10 (warmup)
1x5
1x3
1x1

Good mornings
3x8

Walking Deadlift
5X5 (50% max)
60 seconds

One Arm Side Deadlift
Sets: 4
Reps:10
Tempo: 301
Rest: 30 seconds

Ab circuit no rest in between exercises, 60 sec between sets
full contact twist
side bends
Knee up on incline bench
Toes to sky

DAY 4
Pushups 5x10
rest: 30 seconds

Bench 3x10
65% of max
rest: 60 seconds

Incline d-bell bench
3x10
75% max

Bent over dumbell Lat row
3x10
75% max

90 degree lat raise
3x10
65% max

Dumbell military press
3x10
75% max

Plate raise
3x10 45lb plate