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Poliquin Death Circuit

I tried the circuit Poliquin describes in his lactic acid training article.

The 4 rounds of squat, chins, deads, dips.

That was the hardest thing I have ever done. People thought I was crazy for doing it.

My question is Lets say I wanted to focus only on these lifts for a month. (Try something new). Should I only do this twice a week? Or could I afford to do it more?

I know the politically correct answer would be develop another workout in between but I find it hard to bounce around the gym. this allows me to hold the squat rack and do everything easy.

I wanted to do it by playing with restperiods and reps.

I was thinking maybe do the circuit M and Sat, and on wednsday do 4 sets of hang clean and press, with 1 min rest??? anyones thoughts??

Hmm,
That is a really tough question. First off you are going to have to incorporate some periodization into that workout, but you cant really do more repetitions, obviously less there…

The real problem is I see you getting drained from this routine, I honestly think that routine is way too hard to do twice a week. If you are decently strong there is no way you can train at your RM max, with those lifts, even switching the rep ranges for any good amount of time…

Can you post the link to this circuit? Not sure what you’re talking about.

Bump for a link to this circuit…

Poliquin archives lactic acid training for fatloss. Its the circuit he describes at the beginning of the article. Where he challenges his athletes to do this circuit.

4 rounds
Squat
Chins
Deads
Dips
12 reps one min rest in between each.

and yes I feel overtrained, hard shit here.

Its good for a grenade on your system.

[quote]Shortest Straw wrote:
Poliquin archives lactic acid training for fatloss. Its the circuit he describes at the beginning of the article. Where he challenges his athletes to do this circuit.

4 rounds
Squat
Chins
Deads
Dips
12 reps one min rest in between each.

and yes I feel overtrained, hard shit here.

Its good for a grenade on your system.[/quote]

1 minute rest in between circuits, or in between exercises.

Its not just 12 reps its 12 RM. :60 seconds between exercises performed in a circuit fashion is my guess. Otherwise this is next to impossible.

Perhaps you guys should re-read the article:

http://www.T-Nation.com/readTopic.do?id=724381

How I found it: SEARCH, Search Site, “lactic acid training”, click — and you thought the workout was hard, huh? :wink:

The four exercises he mentioned above are a way to gauge workout fitness of someone who looks like they spent their “off-season camped in front of Krispy Kreme Donuts”.

The circuit is done with 60 seconds between each set. This circuit is NOT the actual program, but just a way to gauge where the athlete is “at”.

Now, the actual fatloss program he shows has a tri-set for each bodypart, with 10 seconds between exercises. The sets of the tri-set are 6 reps, 12 reps, and 25 reps. There’s 2 minutes rest AFTER each tri-set is completed.

yeah i know its not the actual program in the article. However its still a hard ass routine, and would have its place in training. Its harder than the tri set. Its closer to a GBC training. Go try it!

My thought was to build your reps up each workout and cut down rest periods.