T Nation

Tdopb is Getting After It


#1

Now that its the off season for me, and our summer workout for football has started, its time for me to do my own thing and prepare for the next season in a fashion that I want! thank god! Here is what I'll be doing for 6 weeks. After 3 weeks I'll probably mix it up a little.

After this 6 week routine I'll evaluate my progress and decide what else is needed. This workout is based off Brian Siders? Intermediate Workout, but I've obviously made changes to suit me better.

Monday
1. Bench Press
Look at weekly progression
2. 3 Board Press
5x5 to 5RM
3. Incline BP
Medium Grip, 4x6 at 60%
4. Westside DB Extensions
8x6 (light) w/15 sec rest
5. Lats
8-10 Sets

Tuesday
1. Back Squat
Look at weekly progression
2. Good Mornings
6x6 to 6RM
3. Rack Pull
Work up to 1RM
4. GHR
3x8
5. Abs

Wednesday
1.CG Bench
Sets of 5, Begin at 50% and build to 5RM
2. CG 3 Board Press
4x6 at CG 5RM
3. Floor Press
4x6 at 60-65% of BP Max
4. Triceps & Bicep
4x15 (light)
5. Upper Back/Rear Delt
8-10 sets

Thursday
1. Clean & Hang Clean
Look at weekly progression
2. DL
6x3 at 75%
3. Side lunge/Front lunge/ Single Leg DL combo
3x8 each for each leg
4. Plyo Jumps
6x2-3

Friday
1. Speed BP
9x3 45 sec rest, alternate grips
2. Pause Reverse Grip BP
4x6, work up to 6RM
3. Seated Military Press
6x6
4. Lats/UpperBack/RearDelt
3 sets each
5. Side Raises
4x15 (light)

Saturday
1. Hang Snatch
5x3
2. Box Squats
8x2 at 50-60%
3. Front Squats
4x6 at 50-55% of Squat Max
4. Speed DL
8-10x1 at 60-65% w/:30 sec rest
5. Abs


#2

Monday
Today went well

BP 8x3@75%@280
-easy
3 board press
-275x5 315x5 325x5 335x5 345x5
-easy
Incline
4x6@225
Westside DB Extensions
8x6@40lbs
Chins w/band assistance
-6r 5rx3s
swimmers lat pulls
-3x10@80lbs
Lat pull downs
-140lbsx12 180lbsx12x2s


#3

Tuesday

Squats 8x3@75%-405lbs
-Struggled on the last couple of sets
Rack Pulls-2 inches below knees
-225x3 315x2 405x1 455x1 505x1 525x1
Good Mornings
-135x6 225x6x5
GHR
-3x8
Abs
8 sets

Today was a little more difficult. Lower body is out of shape, mostly due to the 3 weeks of spring ball, and only working lower body once a week. Haven't dead lifted in 4 months so my rack pulls were weak, but it'll come back


#4

Wednesday

CG Bench
225x5 245x5 275x5 285x5 290x5 300x5
3 board CG
280x6 290x6x3
floor press
225x6x4
DB Extensions
35x15x4
Cable Curls
100x15x4
Face pulls
70x12x2 80x12
Inverted Rows
4x10
RB rear Delts
25x2


#5

Thursday

Cleans
1+3@75%x2
Dl 7x3
375x3 415x6
Ply Jumps
36-38inch box jumps- 6x2
front lunge Side Lunge single leg dl combo
90lbsx8repsx2sets each leg. total of 96 reps
TKE-knee prehab
4x20 each leg
Hip Machine-hip prehab
4x20 each leg
Fire Hydrants & donky kicks
2x10 each
Hanging Ab crunches
3x12

Feeling real shitty on cleans. Decided to quit them and hit it hard on the DL and prehab work


#6

Friday

DE Bench
9x3@55%-185w/80lbs of resistance from bands
Reverse Grip BP 4x6
185x6 225x6 275x6*NEW PR 275x4
DB Military Press 6x6
45x6 55x6 65x6x4
One-Arm Lat Pull Downs
3x12@80lbs
BB rows
135x10 185x10x2
Lateral Raises
4x14@15lbs
Lying One Arm Rear Delts- Prehab
2x20@5lbs

Sore Today, But happy about setting a new PR for Reverse Grip BP. Hopefully next week it'll be 285.


#7

Saturday

Hang Snatch-Emphasis on speed
5x3@135
Box Squats W/ Reverse Bands
8x2@315
Front Squats
185x6 225x6x3- Haven't done front squats in a month, felt heavy lol
Snatch Grip DE DL off a 4ich platform
225x1x10
Decline crunches
2x20
Lying Leg Raises
2x10


#8

Week 2
Monday
Bp 8x3@80%-295
3 board Press
315x3 355x3 365x3 375x3 390x3*PR
DB Bench w/band
55x10x3w/band
Incline Westside DB Extension
8x6 w/15 sec rest@35lbs
Chins w/band
3x5 1x4
Lat Pull Downs
120x10 140x10x2- closer grip
Swimmers Lat row
80x10x3

Bp felt easy, along with board press. PR'd on board press and hopefully next week it'll be 405x3


#9

Tuesday
Squats 8x3@78%-420lbs
Rack Pulls
314x2 405x1x2 495x1x2
RDL
4x6@225
GHR
3x8

Wednesday
CG Bp
135x5 225x5 275x5 305x5*PR 315x5*PR
CG 3 Board Press
4x6@315
Floor Press
4x6@230
Band Rows
3x20
Seated Cable Rows
120x12 140x12 160x12
Face Pulls w/Bands
2x15
Band Pull aparts w/2 bands
30 sec holdsx2
DB Curls
4x20@35lbs
Cable Extensions
4x15@ 120,130,140,150

Lower Body is way out of shape. Bringing down the volume so my main lifts wont be killing me as much.


#10

Thursday
DL 8x3
405x3x2s 420x3x2s 440x3x4s
Plyo Jumps
6x2@38inches
Front Lunges
2x20@90lbs
Side Lunges
3x10@90lbs


#11

Couldnt lift last friday or saturday, simply had to much going on with moving into my new place, finals, 7 hour dive ect...

Monday
BP
8x3@81%-305 easy
3 board press
315x3 365x3 390x3 405x2*PR
Decline Press
275x8x3s
Pull ups
8,7,6,6,5
Lat Pull Downs
4x10@120,130,140,150
Db extensions
8x6 w/ 15 sec rest @30lbs

Happy about the board press. So far thats been 4 PRs for my upper body which is damn good progress


#12

Tuesday
Squats
135x6 225x6 315x3 405x3x2 420x3 440x3 460x3 500x3*PR 460x3 405x3
DL to mid thigh, 4 sec hold
225x3 315x3 365x3
Mid Pull
315x3 365x3x2s
High Pull
315x3x3
GHR
4x6
Hanging leg raises
2x10


#13

Wednesday
CG BP
225x5 275x5 305x5 320x5*PR 335x3*PR
CG 3Board Press
4x6@315
DB Bench
3x12@75lbs
Band rows
3x20
T-bar rows
3x12@ 90,115x2
RD Rear delts
2x30
Band Pull aparts
30secx2
DB Curls
4x12@35lbs
Tricep extensions
4x12@100lbs


#14

thursday
DL
405x3 425x3 465x3 500x3*PR 465x3 405x3x3
Reactive box jumps
4x2
SLDL
3x8@135
Lunges
3x8@135
Band Pull throughs
3x12
donkey kicks
3x10
firehydrants
3x10
x band walk
10 steps each sidex2
Ab circuit


#15

Friday 5-15
DE BP
10x2@185w/bands
Illegally wide pause BP
185x6 205x6 225x6x2s
Overhead Press
135x6 155x6 165x6x2-Shoulder was hurting, didnt go heavy
BB Rows
3x12@165lbs
Side Rasies
4x10@10lbs

Really Really Sore today, mostly my back..

Saturday 5-16
Clean&Hang Clean 2+2
4x4@225
Hang Snatch
135x3 155x3x3
Box Squat
8x2@225
Leg Press
300x8 400x8x2s

Lower back was extremely sore

Monday5-18
BP
275x3 315x3 355x3 370x3*PR
3 Board Press
315x3 365x3 405x1 420x1*PR 430x1*PR
DB Bench
3x12@80lbs
DB Extensions
8x6@35lbs w/15 sec rest
Pull Ups
4x3
Lat Pull Downs
140x12 160x12x2s
Swimmers Lats
3x10@80lbs

Felt Good Today! Happy About the new PRs!


#16

Tuesday
My lower back was really tight today.. Decided to give my hamstrings somewhat of a break today, along with my lower back.
Squats
405x5x3s
leg press
430x3 540x3 650x3 720x3x2s
TKE
2x20


#17

Wednesday
CG BP
225x5 275x5 325x5*PR 305x8
Pin Press CG
225x6 275x6x3s
Floor Press
225x6x4s
Face Pulls
120x10 160x10 180x10 200x10
DB Curls
4x10@40lbs
Tricep Pushdowns
4x10@180lbs
Shoulder Rehab-left shoulder
-lying rear delt raises