Train like a dinosaur
This is my current workout routine, stolen off of Brooks Kubik. Twice a week workouts, and since there's four different workouts it keeps up a good variety. Currently I do mine Tues and Fri.
I started doing it a few weeks ago, and man is it abso-fucking-lutely brutal. Already some of my lifts are looking like they might go up again, and despite the ass-kicking I endure throughout I feel pretty damn good.
Here's the workouts for those of you interested, with some additional info from Brooks added (all exercises are worked progressively heavier):
Bottom Position Squats (5 progressively heavier singles)
Quarter Squats (3 sets of 3 reps)
Dumbbell Deadlifts (5 sets of 5)
Sandbag Carry (100-150lbs; carry it for a 1/4-1/2 mile. This is a puker!)
Pliers Lift (1 set of 15-20 reps)(using a thick piece of webbing and a pair of pliers, pick up a deadlift bar or a barbell, with weight if you need it)
Reverse Curls (3 sets of no more than 8-10 reps)
Pinch Grip (1 timed hold each hand)
Bent-Legged Situps with Plate
Dumbbell Clean and Press (5 sets of 5; both go up at the same time)
Bent-Over Rows (4 sets of 6 reps)
Bench Press Lockouts (4 progressively heavier singles, 3 at top weight)
One-Arm Curl and Press (using an EZ-bar; hammer curl the sucker and then press it. 2 sets per arm of 5-6 reps. Very tough exercise.)
Sandbag Clean and Press (as many times as possible)
Turkish Get-Up with Sandbag (if sandbag is light, go for reps -- heavy, do singles. Mine's 150lbs and I'm a bit burnt by this time so I do 5 singles)
Commando Pullups with Towel (max effort)
Plier Pullup Hangs (wrap webbing over bar and hang just by the pliers. This thing is brutal, and I can't count how many times I simply fell off and didn't want to get back up.)
Sledgehammer Lifts (put it on the floor, kneel down, and try to lift it straight out at arm's length. Mine's 8lbs, I can only do singles right now.)
Partial Deadlifts (6 sets of 3 reps, progressively heavier)
Parallel Squats (5 sets of 5 reps)
Farmer's Walk (5 sets of 100-200 feet for each set. This is probably the only "easy" thing in here as I used to farmer walk until it dropped for our sets, so this actually gives me a set figure. If you're feeling brave, he recommends shooting for a 1/4 mile.)
Dumbbell Bench Press (5 sets of 5-6 reps; two progressive warm-ups, 3 max effort)
Pull-Ups (5 sets of as many as possible. Add weight if you can do 10+.)
Overhead Press Lockouts (from forehead to lockout, you need a power rack for this one. 4 progressively heavier singles, 3 at top weight.)
Pinch Gripping (3 timed holds per hand)
I might actually have to tone down on some of the grip work or edit something out so I can incorporate my CoC grippers somewhere. If you're feeling adventurous, this thing will kick your ass like nobody's business, but you'll get stronger for it.
Excellent program. I do a lot of that stuff but not the GPP.
It's very vomit-inducing I can say that :) The bile always gurgles up in my throat at least once per workout. The fact that it makes it a superhuman effort to get out of bed for an 8am class doesn't help though :P
Originally Posted by The Train
You eating an Ostrich Egg and Bowl of Austrian Steroids afterwards? :occasion1
How partial is your partial deadlift?
I would wonder if being a competitive athlete (mma or whatever) if that would be too much and eat too much into recovery that would be needed for actual sports training.
About knee height.
Originally Posted by PizDoff
Being a professional, yeah, it definitely would, but being an amateur I don't see too many problems with it. Bagwork, sparring, rolling, and the like could be mixed in pretty well if you took out one or two things (probably the lockouts and some of the gripwork) if you're an amateur.
Originally Posted by AthleticGirl
Damn right, noodle keg! :laughing1 I need to get your ass a copy of Dinosaur Training. I think you'd go nuts for it.
Originally Posted by AkiraMusashi
Last edited by VikingPower; 4/18/2005 10:37pm at .
I managed to catch a glimpse of that book when living in Hawaii. It looked like some seriously hardcore iron training. Unfortunately, I was still locked into the mental masturbation mindset of bodybuilding protocol for non-bodybuilders instead of strength training. Aarr-fucking-ghhh.
Originally Posted by Koto_Ryu
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