I might as well post some of my work in the gym.
I’m working towards fat loss, and my progression has been NROL I through III, to Cosgrove’s Real Fast Fat Loss ( http://www.T-Nation.com/free_online_article/sports_body_training_performance/real_fast_fat_loss ) to a program based on RFFL with some different periodization.
Here’s what I’m doing:
- Hang clean and jerk - 5x5
2A) Back squat - 5x5
2B) Pull up to hanging leg raise - 4x10
3A) Bent over barbell row - 4x10
3B) Bulgarian split squat - 4x10
3C) T-pushup - 4x10
- Hang snatch - 5x5
2A) Deadlift - 5x5
2B) Alternating lunge w/ overhead press - 4x10
3A) Good morning to reverse lunge - 4x10
3B) Lat pulldown - 4x10
3C) Burpees - 4x10
Each workout is followed by some Cosgrove hormone release stuff, then Tabata bike sprints or dumbbell swings.
My most recent weight/set is as follows:
- Hang clean and jerk: 5/95, 4/105, 4/115, 3/125, 3/135
2A) Back squat: 5/225, 5/225, 5/235, 3/245, 3/245
2B) Pullups: All are 8-10 at bodyweight.
3A) Bent over barbell row: 10/95, 10/105, 8/135, 8/135
3B) Bulgarian split squats: 12/BW, 10/60, 11/60, 11/60
3C) T-Pushups: 8-10 with bodyweight.
- Hang snatch: 5/85, 4/95, 4/95, 3/105, 3/105
2A) Deadlift: 5/225, 4/235, 4/235, 3/245, 5/245
2B) Alternating lunge w/ overhead press: 10/50, 10/50, 8/60, 7/60
3A) Good morning to reverse lunge: 8/95, 7/95, 8/105, 6/115
3B) Lat pulldown: 10/120, 10/130, 10/130, 10/140
3C) Burpees: 7-8 at bodyweight.
What I’m going for is hitting several types of training all at once, since intra-workout undulating periodization seems to be very effective. The O-style lifts are completed with about 1:30 of rest between sets, the power exercises have about a minute rest, and everything in superset 3 have only 20 sec of rest between each exercise, to hopefully elicit a higher lactate state for some higher EPOC.
I’ll be backing off on the heavy DLs and squats since I hurt my back somehow. My whole lumbar region hurts and I can’t bend it out, and it also hurts under heavy load. Hopefully it will heal up soon.
I also go run intervals on every day that I don’t lift. Each lifting session is preceded by some dynamic warmups.
I might add in some past workouts here, but for now, I’ll stick with my most recent work. Any comments/suggestions would be great.