Hi all... I am interested in some feedback for the routines I have just developed. I have been attempting to perfect the art of excess with help of PaleoHAcks. Mayhap some would care to draw al little in-spiration? Here they are: Hi all. I am attmepting to get into a powerlifting/olympic-lifting orientation to my training
with prospects for amateurish competition. Here it is. I will be accepting of any critiques
people wish to throw my way...
4-DAY CYCLE(2 sessions per day:AM session 4-6 sets of 4-6 reps; PM session 6 sets of 1-5 reps) Notes: exercise variations change each workout(barbells, dumbells,
wide/narrow/medium grip, stance variations, etc.); forward slash indicates optional substitute.
Usually 1-2 warm-up sets performed prior to 'working sets' at 6 Rep-Max weight
DAY AM PM
1["Upper Body Pulling"] a)-b)Deadlift, variation 1 & 2(6x1-5) a)Deadlift, variation 1 (4-6x6) c)Shrugs(6x1-5) b)Row/Shrug, variation 1("...") d)-f)Neck(6x10-20) c)Deadlift, variation 2 ("...") d)Row/Shrug, variation 2("...") e)-f)curls, variations 1 & 2("...") g)wrist extensions(4-6x10-15) h)wrist flexion("...") i)static holds/wrist roller
2["Lower Body, Quad dominant"] a)Squat, variation 1(6x1-5) a)Squat, variation 1(4-6x6) b)Step-Up(6x1-5) b)Step-up("...") c)Squat, variation 2("...") c)Squat, variation 2("...") d)calves(4-6x10-20) d)Squat, variation 3("...") e)Hip Bridge("...") f)Kneeling Squat("...") g)-h)calf raises(4-6x10-15)
3["Upper Body Pushing"] a)-c)Press, variations 1-3
a)-c)presses, variations 1-3(4-6x6) d)-e)Neck(4-6x10-20)
e)-g)press(triceps concentration)("...") h)-i)rectus abs/intercostals(4-6x10-20)
[Lower Body] [Upper Body} a)-c)("...10x1-3; mainly triples) a)-c)10x1 d)abs/intercostals(4-6x10-20) d)Calves(4-6x10-20)
Note re: Day 4: 3 exercises each session focusing mainly on "upper" or "lower" body
(keep in mind that I aspire to compete in olympic lifting/powerlifting)
PWO #1 (1st MEAL):
Potato(8 oz.) Sea Salt(1 tsp.) Vitamin C(500 mg.), Vitamin D(800 i.u.) Shredded Coconut(300kcal worth) turmeric, cayenne, paprika, ginger powder, eggs(6 raw yolks, 6 cooked whites) garlic(bulb) parseley(sprig) bone(ground-20 grams)/eggshell(10 grams)
Organ MEat(6-7 oz.) Gelatin(1-2 oz.) Butter(50-60 grams) Vitamin D 800 i.u.(depending on sun exposure) green tea(5 grams loose leaf)
PWO #2 (3rd MEAL):
Potato(8 oz.) Sea salt(1 tsp.) Tuna(can, yellowfin) Oil(cod liver oil/olive oil, usually cod) egg(1-2, 1-2 yolks raw, 1-2 whites cooked) "Coconut mix"(as above, 6 oz.) Onion/garlic
Muscle meat(7 oz.) Butter(50-60 grams) gelatin(1-2 oz.) cabbage Vitamin C(500 mg.), Vitamin D(400-800 i.u)
asked bypaleohacks (78467)
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on August 20, 2011
at 03:50 PM
Definitely try to limit liver intake to about once a week, that is a lot of vitamin A. Heart is a less dense source vitamin A if you want to eat organs more often. A good rule is to eat organs and muscle in the same ratio that you would on an animal. I like a 4/3 split when training, but is 2X a day necessary?
I'm not a power lifter, but am an athlete and I say the more rest the better. They say that you should work a muscle group once a week for maintenance (I know these type of statements will get you slaughtered around here, but whatev :P) and twice a week for gains. As long as you are doing this I think the extra rest will be more beneficial than the extra work of training twice a day on your training days.
on April 29, 2011
at 09:50 PM
Regarding the overtraining business, I know that overtraining is also more common in high-volume work. You and I seem to be doing lower volume, heavier training. Bodybuilders who do 3x12 hypertrophic work of a dozen different assistance exercises several times a week would be more apt to suffer from it than us who do far, far fewer reps. Maybe the lower volume plus the AM/PM split gives you the ability to recover and stay healthy?
One thing that sticks out to me: Are you comfortable eating organ meat daily? If you're eating liver or kidney, the Vitamin A is going to accumulate startlingly fast. Might be toxic if done for too long. Someone made a good point recently that HG's, if divvying up a kill, would probably share the valuable organ meats, not eat a whole organ per person, and especially not every day.