Around the world in 12 working days!
Make yourself a chart. "Bb" is for Barbell, "Db" is for dumbell, and
"Kb" is for adjustable kettlebells if you have them (if you don't then
just use the closest standard weight). If you dont' then you will
make it around the world in eight days. The weights are posted after
the name of the lift, "2/3 bdy" is a total load whether it is divided
between two kbs, two dbs or one bb. For the one arm lifts where there
is an implement in only one hand you will see it is half that.
What you do is simply choose two lifts for the day, workout five or six
days a week and do a set at the weight specified. This is for as many
reps as you can. If it is a one arm lift, start with your weaker hand,
do as many as you can, immediately switch to the stronger hand and
match the number of reps. Do one all out set and perhaps a couple of
lesser sets afterwards for practice. Write down your number in the
correct place and proceed to fill out the chart over a couple of weeks.
An arrangement like:
Day1- A Press and a Clean
Day2- A Jerk and a Snatch
Mix them up such that if you do a two arm press one day, the next press
day is one arm etc. When the chart is full, then start another cycle
and try to break those rep records this time.
There is enough variety here in good lifts to where you should not wear
out too much on any one, and it should stay fun. These lifts should
reinforce each other even though you are not hammering on one lift too
often. Work out five or six days a week, if you feel tired or feel that
chronic soreness, take a day or two off, its not a race.
The idea is taken from the sport idea I posted lately, a comment by
Louie Simmons ("Of course you can work out everyday, just do a
different lift everyday"--bad paraphrase but...) and Kettlebell
lifting.
This is more of a thing for all arounders. If you are after explosive
strength endurance, keep running up the reps. If you want more strength
exclusively, then pick some number like 12 or 20 and when you hit that,
then add weight.
Bryce- Jan 29, 2005
Chart below, cut and print if you like:
2 Arm Press (2/3 Bdy)
Bb-
Db-
Kb-
1 Arm Press (1/3 Bdy)
Bb-
Db-
Kb-
2 Arm Jerk (3/4 Bdy)
Bb-
Db-
Kb-
1 Arm Jerk (3/8 Bdy)
Bb-
Db-
Kb-
---------------------------------------------
2 Arm Cleans (2/3 Bdy)
Bb-
Db-
Kb-
1 Arm Cleans (1/3 Bdy)
Bb-
Db-
Kb-
2 Arm Snatches (1/2 Bdy)
Bb-
Db-
Kb-
1 Arm Snatches (1/4 Bdy)
Bb-
Db-
Kb-