September 2016 Training Program

The Leg Day this month is minimal due to a hip injury that I’m trying to heal.  I can bang away on hamstrings but squatting seems to irritate it.

IMPORTANT NOTES:

**THESE WORKOUTS ARE NOT FOR EVERYONE**

These are my personal training routines that are designed for myself.  Some of the movements are advanced and can be very dangerous should one happen to get strong enough to hurt themself.

**Regular sets are done following the “Max OT” protocol**

There are three types of sets: 1) warm-up sets, 2) weight acclimation sets and 3) muscle-building sets as seen in the example below.

  1. Warm-up Sets are done with a weight you can handle easily in a 6 to 12 rep range. Warm-up sets make up the first 2 or 3 sets of your warm-up sequence.
  2. Weight Acclimation Sets are done with a weight you can handle      for 1 to 3 reps. Weight acclimation sets make up the last 2 sets of your warm-up sequence and are designed to prepare your mind and body for overload.
  3. Muscle Building Sets are done to absolute failure.  That is when you attempt another rep with appropriate form and tempo and it doesn’t happen.

**On muscle-building set safety**

These are done with maximum overload to FAILURE.  Several exercises cannot be done to absolute failure (Deadlifts, Squats, or anything without a “spotter” that would result in one being trapped or killed).  On exercises like this I go to “positive failure”–going until the last proper rep can be performed.  I take 2 or 3 minutes rest in between regular sets unless noted.  On heavy compound movements that I am very strong on I implement a 4 second negative in order to handicap my 39 year old self from throwing things over several hundred pounds.

**A *rest pause* is described as it is in DoggCrapp training**

“Every rest-pause set is done with three failure points. A hypothetical incline bench 11- to 15-rep set would start with eight reps to failure, rack the weight, take 15 deep breaths, unrack, two to four reps to failure, rack the weight, 15 deep breaths, unrack, and a final one or two reps to failure.”

**Log Book Mentality**

All workouts must be logged in order to make continuous progress.  Progress is doing either more reps or more weight than last week ONLY USING THE SAME FORM AND TEMPO.

Monday – Delts and Triceps

Side Delt Raise: 2×8-12

Seated Smith Machine Press (Behind Neck): 2×4-8

Rear Delt Raise: 2×8-12 reps

Cable Pressdown: 1×15-25 rp

Lying Tricep Dumbbell Pullover: 2×8-12

Single Arm French Curl: 1×15-25

Tuesday – Back and Traps

Pull-Up: As many sets necessary to get 50 reps

Barbell Row: 2×4-8

Close Grip Pulldown: 1×15-25 rp

Shrugs: 1×15-25 *2 second hold at top until failure and then rep out*

Back Extension: 1×20-40

Thursday – Things and Calves

Abduction: 1×20-40

Adduction: 1×20-40

Lying Leg Curl: 1×15-25

Romanian Deadlift: 1×8-12

Leg Machine Calf Raise: 1×15-25 rp

Seated Calf Raise: 1×10-12

Friday – Chest, Biceps, and Abs

Incline Barbell Press: 2×4-8

Machine Chest Press: 1×15-25 rp

Cable Flye: 1×15-25

Incline Dumbbell Curl: 1×15-25 rp

EZ-Bar Curl: 2×8-12

Single Arm Machine Preacher: 1×15-25

Leg Raise/Sit Up Superset: 3×15-25

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