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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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Hello Everyone,
Now that Phase I is approaching the end, it's time to look at Phase II. Be sure to perform Ian King's "A Lazy Man's Guide to Stretching" as your stretching routine. And be sure to follow the T-Dawg 2.0 diet. The supplement recommendations from Phase I carryover to Phase II.
Here's your program for weeks 3-4.
WEEKS 3-4
DAY 1
Sets: 6
Reps: 4
Load: 6RM
Rest: 60s between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc)
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Step-ups or Reverse Lunges
A2 Bent-over BB Row (palms up grip)
B1 Push Press
B2 Cable Crunches or Swiss Ball Crunches
C1 Power cleans
C2 Standing Calf Raise
Stretching
DAY 2
HIIT - 16 minutes (75s walk/45s sprint)
Stretching
DAY 3
Sets: 3
Reps: 15
Load: 17RM
Rest: 70s between pairings
A1 Pulldowns (palms down grip)
A2 Squat Thrusts (hold a db in each hand if your bodyweight is too light)
B1 Sit-ups
B2 Back Extension
C1 Decline BB or DB Bench Press
C2 DB External Rotation
D1 BB Back Squat
D2 Lying or Seated Hamstring Curls
Stretching
DAY 4
HIIT - 18 minutes (75s walk/45s sprint)
Stretching
DAY 5
Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15s, perform as many reps as possible, rest 15s, perform as many reps as possible. Continue until you reach 100 reps.
Sissy Squats or Bodyweight Squats
Rest 120s
Standing DB Press
Rest 120s
DB Romanian Deadlift (use straps, if necessary)
Rest 120s
Seated Cable or Chest-supported Rows
Rest 120s
Stretching
DAY 6
HIIT - 20 minutes (75s walk/45s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT - 16 minutes (70s walk/50s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT - 18 minutes (70s walk/50s sprint)
Stretching
DAY 12
Same as Day 5 but increase the number of reps to 105 (load remains constant).
Stretching
DAY 13
HIIT - 20 minutes (70s walk/50s sprint)
Stretching
DAY 14
Off
Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike.
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apuraja
Level 4
Join date: Mar 2006
Location:
Posts: 59
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Chad Waterbury wrote:
Hello Everyone,
Now that Phase I is approaching the end, it's time to look at Phase II. Be sure to perform Ian King's "A Lazy Man's Guide to Stretching" as your stretching routine. And be sure to follow the T-Dawg 2.0 diet. The supplement recommendations from Phase I carryover to Phase II.
Here's your program for weeks 3-4.
WEEKS 3-4
DAY 1
Sets: 6
Reps: 4
Load: 6RM
Rest: 60s between pairings (A1, rest, A2, rest, A1, rest, A2, rest, etc)
Note: Don't rest between arms or legs with single limb exercises. Start with your weakest side first.
A1 Step-ups or Reverse Lunges
A2 Bent-over BB Row (palms up grip)
B1 Push Press
B2 Cable Crunches or Swiss Ball Crunches
C1 Power cleans
C2 Standing Calf Raise
Stretching
DAY 2
HIIT - 16 minutes (75s walk/45s sprint)
Stretching
DAY 3
Sets: 3
Reps: 15
Load: 17RM
Rest: 70s between pairings
A1 Pulldowns (palms down grip)
A2 Squat Thrusts (hold a db in each hand if your bodyweight is too light)
B1 Sit-ups
B2 Back Extension
C1 Decline BB or DB Bench Press
C2 DB External Rotation
D1 BB Back Squat
D2 Lying or Seated Hamstring Curls
Stretching
DAY 4
HIIT - 18 minutes (75s walk/45s sprint)
Stretching
DAY 5
Sets: 1
Reps: 100 (total)
Load: 50RM (25% of your 1RM)
Note: Use a load that allows you 45-50 reps before failure. Stop one rep short of failure after the first set of 45-50. Rest 15s, perform as many reps as possible, rest 15s, perform as many reps as possible. Continue until you reach 100 reps.
Sissy Squats or Bodyweight Squats
Rest 120s
Standing DB Press
Rest 120s
DB Romanian Deadlift (use straps, if necessary)
Rest 120s
Seated Cable or Chest-supported Rows
Rest 120s
Stretching
DAY 6
HIIT - 20 minutes (75s walk/45s sprint)
Stretching
DAY 7
Off!
DAY 8
Same as Day 1 but decrease the rest periods 5s (load remains constant).
Stretching
DAY 9
HIIT - 16 minutes (70s walk/50s sprint)
Stretching
DAY 10
Same as Day 3 but decrease the rest periods by 5s (load remains constant).
Stretching
DAY 11
HIIT - 18 minutes (70s walk/50s sprint)
Stretching
DAY 12
Same as Day 5 but increase the number of reps to 105 (load remains constant).
Stretching
DAY 13
HIIT - 20 minutes (70s walk/50s sprint)
Stretching
DAY 14
Off
Note: Any of the HIIT workouts can be used with running outside, running on a treadmill, or on a bike.
Allright! Phase 2, it's on.. Thanks CW!
Quick exercise questions, if i only have dbs, what can do i in replace of:
1. pulldowns
2. back extension
thanks
ap |
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MTVixen
Level 4
Join date: Mar 2006
Location: Montana, USA
Posts: 166
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hmmmm... this day 5 looks like more fun than last time!! Yeah for putting in power cleans, my favorite ex. |
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PharmD Pete
Level 4
Join date: Oct 2002
Location: Colorado, USA
Posts: 675
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Looks like fun now, I'm sure i'll be cursing your name on Day 5 again. Thanks. |
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yanksfan324
Level 0
Join date: Mar 2006
Location: Delaware, USA
Posts: 23
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Hey Chad, is there anything we can replace the leg curls on Day 3 with in D pairing? My gym is very crowded and it will be very diffiult to hold down the squat rack and leg curl at the same time. Maybe stiff leg deads or something?
Thanks! |
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rbnlaw
Level 3
Join date: Nov 2004
Location: California, USA
Posts: 314
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Looking at Day 5, I'm reminded of Clubber Lang.
Interviewer: "Clubber, what's your prediction for the fight?"
Clubber: "Pain." |
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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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apuraja wrote:
Quick exercise questions, if i only have dbs, what can do i in replace of:
1. pulldowns
2. back extension
thanks
ap
1. DB Rows
2. Good Mornings |
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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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yanksfan324 wrote:
Hey Chad, is there anything we can replace the leg curls on Day 3 with in D pairing? My gym is very crowded and it will be very diffiult to hold down the squat rack and leg curl at the same time. Maybe stiff leg deads or something?
Thanks!
Do all the sets for your squats, then do all the sets for leg curls (ie, use straight sets instead of pairings). |
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lakebum1143
Level 0
Join date: Mar 2006
Location:
Posts: 8
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I was scrolling down reading day 1 and day 3 and thinking ok, ok, I wonder what torture awaits on day 5 and then sure enough, I was like... "well, hell." |
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primo73
Level 1
Join date: Feb 2006
Location:
Posts: 54
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It looks like another ezciting two weeks. I have a question about day 1. What can I do instead of power cleans?
I thought the same thing days 1 and 3 were ok then I say day 5 and thought Chad the Mad scientist of trainers has done it again.
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3299
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primo73 wrote:
It looks like another ezciting two weeks. I have a question about day 1. What can I do instead of power cleans?
I thought the same thing days 1 and 3 were ok then I say day 5 and thought Chad the Mad scientist of trainers has done it again.
You can do a high pull, which is just like a power clean except you don't "catch" the weight. If you don't know how to do high pulls, then try speed deadlifts. |
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sam747
Level 5
Join date: Nov 2003
Location: Texas, USA
Posts: 562
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I've heard of sissy squats before but not exactly sure how to of them. Anyone have a pick or explanation? |
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grimskunk
Level 2
Join date: Mar 2004
Location: Quebec, CAN
Posts: 373
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There's still no need for arm work in this phase? (as in phase 1) |
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sam747
Level 5
Join date: Nov 2003
Location: Texas, USA
Posts: 562
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grimskunk wrote:
There's still no need for arm work in this phase? (as in phase 1)
I'll be surprised if there is any direct arm work. |
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sam747
Level 5
Join date: Nov 2003
Location: Texas, USA
Posts: 562
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MikeTheBear wrote:
sam747 wrote:
I've heard of sissy squats before but not exactly sure how to of them. Anyone have a pick or explanation?
Step 1: Put on a pink shirt.
www.exrx.net/WeightExercises/Quadriceps/WTSissySquat.html
Step 2: Say goodbye to your knees.
I can't even come close to doing that. |
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3299
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sam747 wrote:
MikeTheBear wrote:
sam747 wrote:
I've heard of sissy squats before but not exactly sure how to of them. Anyone have a pick or explanation?
Step 1: Put on a pink shirt.
exrx.net/WeightExercises/Quadriceps/WTSissySquat.html
Step 2: Say goodbye to your knees.
I can't even come close to doing that.
I agree that it looks really tough on the knees. I like the look of this phase and will be doing it, and it's the BW option for the Friday workout. |
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thrasher
Level 5
Join date: Oct 2003
Location:
Posts: 635
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Anything non-oly we can substitute for push press and power cleans? |
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lap
Level 0
Join date: Mar 2006
Location:
Posts: 18
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What does Pull Downs refer to. I'm assuming it's not a lat pull, is it where you pull a high cable bar w/ straight arms down to your thighs? Thanks! |
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wfifer
Level 4
Join date: Jan 2006
Location: New York, USA
Posts: 1516
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A pull down is a pull down...if he wanted the straight arm variation, he would have said so. |
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tbeach
Level 1
Join date: Jul 2005
Location:
Posts: 31
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Help me out - Can't find a video showing the Squat Thrusts - how do you do them?
Thanks, |
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thrasher
Level 5
Join date: Oct 2003
Location:
Posts: 635
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tbeach wrote:
Help me out - Can't find a video showing the Squat Thrusts - how do you do them?
Thanks,
bodybuilding.com/fun/henkin18d.gif
It's the same as a burpee.
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blooey
Level 1
Join date: Oct 2004
Location:
Posts: 227
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Can we substitute pullups for pulldowns on day 3? I thought pullups were supposed to be universally better. |
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MikeTheBear
Level 3
Join date: Mar 2003
Location: Colorado, USA
Posts: 3299
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blooey wrote:
Can we substitute pullups for pulldowns on day 3? I thought pullups were supposed to be universally better.
I'm not CW, but if you can do 3 sets of 15 of pullups I don't see why not. |
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Chad Waterbury
Contributor
Join date: Nov 2002
Location: California, USA
Posts: 5844
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primo73 wrote:
It looks like another ezciting two weeks. I have a question about day 1. What can I do instead of power cleans?
I thought the same thing days 1 and 3 were ok then I say day 5 and thought Chad the Mad scientist of trainers has done it again.
Why no power cleans? If you must omit them, perform upright rows instead. |
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