Page 4 of 4 FirstFirst 1 2 3 4
Results 31 to 38 of 38

Thread: All Gas

  1. #31
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,141

    Re: All Gas

    Name: Xavier Carter

    Body Weight: 195

    Power Clean 1-rep max: 265

    Bench Press 1-rep max: 275

    Squat Projected 1-rep max: 380


    Week 7:

    Day 1

    Snatch 4x5 @ 107

    Rep Jerk (1-8) 3x8 @ 88

    Power Clean 4x8 @ 172

    Bench 3x10 @ 151

    Squats - Deep 3x7 @ 190


    Day 2

    Hang Snatch 3x5 @ 98

    Power Clean 4x5 @ 172

    S.Leg Squat (each) 3x10 @ 95

    Bent Leg Deadlift 3x8 @ 142

    Walking Lunge 3x12 @ 40

    Day 3

    Hang Clean 3x7 @ 159

    Seated Military Press 3x10 @ 124

    Lunge Jump 4x10 @ 20

    Alternating Lat Pull 3x12 @ 50

    St.Leg Deadlift 3x8 @ 122

  2. #32

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    LSU BODY BUILDING TRAINING - SPRINTS/HURDLES
    Instructions: 30 continuous repetitions with light weight in approximately 40 seconds Set your beeper watch on 40 seconds for exercise / 20 seconds for rest
    Day 1 Day 2
    Lat Pull Down Upright Row
    Leg L's Alternating Toe Touch
    Seated Behind Neck Press Frog Hangs
    Hanging Double Leg Eagles Double Arm Curl
    Leg Extension (Up quick/down slow) Triceps Extension
    Leg Curl (Up quick/down slow) Standing Russian Twist
    Alternating Pull up/Chin up Leg Extension (Up quick/2 pauses down)
    Dips Leg Curl (Up quick/2 pauses down)
    Dorsi Flexor Back Hyperextension
    Toe Raise (Heel in/out) Pushup
    Back Hyperextension Hip Flexor
    Standing Russian Twist Dorsi Flexor
    Box Jumps Running Arms
    Hip Flexor Leg L's
    Running Arms Dips
    Cable Exercises x 10 each legCable Exercises x 10 each leg Abductor/Adductor/Hip Extensor/Trail Leg Circles


    I will post the SE circuits in another post.
    Thanks for all these workouts. Some interesting ideas here.

    Not sure about the BB workout though. Seems like a crazy variety and number of exercises, looks like 17 different ones on each of day 1 and day 2.
    For practical purposes I would need to train at midnight to get enough space in my gym to do these consecutively !
    Personally I prefer 3 or 4 basic bodywt exercises (push up, sit up and plank variations, squats, lunges) going a bit heavier with some KB swings, dumb bell snatch type of dynamic stuff. Not usually more than 6 or 7 exercises in a set. Fear of cross fit injuries ......

  3. #33
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,141

    Re: All Gas

    Quote Originally Posted by Oldbloke View Post
    Thanks for all these workouts. Some interesting ideas here.

    Not sure about the BB workout though. Seems like a crazy variety and number of exercises, looks like 17 different ones on each of day 1 and day 2.
    For practical purposes I would need to train at midnight to get enough space in my gym to do these consecutively !
    Personally I prefer 3 or 4 basic bodywt exercises (push up, sit up and plank variations, squats, lunges) going a bit heavier with some KB swings, dumb bell snatch type of dynamic stuff. Not usually more than 6 or 7 exercises in a set. Fear of cross fit injuries ......
    If you saw the video above the weights are extremely light and these athletes are young and very talented. Gotta make up for the low volume tempo runs, Charlie is doing 2000m+ while lsu is doing 6 reps let's say over 200m with bb circuits, and gs work etc.

  4. #34
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,141

    Re: All Gas

    Week 3 - other week 1-2 are similar - week 4 testing

    Mon
    Warm Up: E

    Acceleration:
    6x30m

    MultiJump:
    Bx20m
    Cx3

    Weights:
    Day 1

    Shot Throws: Ax6
    (First 2 exercises)

    Cooldown: E

    Tue
    Warm Up: C- w/ BSR

    General Strength:
    RI=20” on / 20” off

    Body Build:
    Day 1
    30 reps/40 seconds

    Extensive Tempo:
    (Parade Grounds)
    g1
    -6x30" w/jog 1'
    g2
    -6x40" w/jog 1'
    g3
    -6x1' w/jog 2'

    Cooldown: B

    Wed
    Warm Up: D

    Hurdle/Lunge/Bound/Drill/
    Ab/Remedial Circuit
    -4 circuits

    Weights:
    Day 2

    Shot Throws: Ax6
    (Last 2 exercises)

    Cooldown: C

    Thur
    Warm Up: A- w/ BSR

    Body Build:
    Day 2
    30 reps/40 seconds

    Stadiums:
    RI=2:30
    -2xtriple
    -2xsingle
    -2xdouble
    -1xbleacher

    Cooldown: A

    Fri
    Warm Up: D

    Jump Run: C
    (soccer field)
    -drills x 4 each
    -g1 run 1'
    -g2 run 1'20"

    (No jumps)
    -g3 run 2'20"

    Cooldown: Walk w/ BSR

    Sat
    Warm Up: A

    Hills:
    RI=2'
    g1-6 hills
    g2-7 hills
    RI=1:30"
    g3-7 hills

    Weights:
    Day 3

    Shot Throws: Ax6
    (First 2 exercises)

    Cooldown: E

  5. #35
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,141

    Re: All Gas



    She went from this high school training to lsu training.... smh

  6. #36
    Member Chris6878's Avatar
    Join Date
    Jun 2003
    Location
    South Florida
    Posts
    3,857

    Re: All Gas

    I memba watching this video a while back....

  7. #37

    Re: All Gas

    Quote Originally Posted by RB34 View Post
    If you saw the video above the weights are extremely light and these athletes are young and very talented. Gotta make up for the low volume tempo runs, Charlie is doing 2000m+ while lsu is doing 6 reps let's say over 200m with bb circuits, and gs work etc.
    Young and talented - well that counts me out.
    Good point on the tempo volumes. Plenty of athletes like circuits for the general all round fitness and for reducing impact stresses from running volumes.

  8. #38
    Member RB34's Avatar
    Join Date
    May 2008
    Posts
    5,141

    Re: All Gas

    Well, hopefully we can get some good conversation going... I feel there are some things we can take from this training regardless of our age.

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •