My Original Training Program

I have been meaning to put this up for some time now. This is the training program that reintroduced me to both deadlifting and heavy training...and eventually led to powerlifting. I started training this way back in 1992, when I read an article in Muscular Development. It was called the "testosterone boosting workout." The premise was that you train core lifts [deadlift, squat, and (to a lesser extent) bench press] which require full body work. The theory is that these lifts help increase the production of testosterone in your system, and this rise in testosterone can remain in effect for several hours as you continue your workout.

The key to this program is that you don't overtrain and limit the number of sets and reps, but taking each rep to failure. The rep range is between 6 to 10. The goal is start with 6 reps at each weight. Continue training with that weight until you are able to reach 10 reps. Once you reach 10 reps, you increase the weight until you are back to benching only 6 reps until failure. And so on.

Here is the workout format:

Day 1

3 sets of Deadlift: 6 - 10 reps

3 sets of one row exercise: 6 - 1o reps

3 sets of one pull exercise: 6 - 10 reps

3 sets of one hamstring exercise: 6 - 10 reps

2 - 3 sets of one tricep extension exercise: 6-10 reps

2 - 3 sets of one tricep push exercise: 6 - 10 reps

Day 2

rest

Day 3

3 sets of Squat: 6-10 reps

3 sets of quad press exercise: 6 - 10 reps

3 sets of quad pull/extension exercise: 6 - 10 reps

3 sets of calf raise exercise: 6 -10 reps

3 sets of another calf raise exercise: 6 - 10 reps

2-3 sets of abs

Day 4

3 sets of Bench Press: 6 - 10 reps

3 sets of Chest exercise: 6 - 10 reps

3 sets of Shoulder Press exercise: 6 - 10 reps

3 sets of Shoulder Raise exercise: 6 - 10 reps

2-3 sets of bicep dumbell exercise: 6 - 10 reps

2-3 sets of bicep barbell exercise: 6 - 10 reps

Day 5

rest

Day 6

Repeat Cycle

For the novice powerlifters or for lifters who want to try something different (especially those with limited time), this is a really good workout. Check it out!

More Training News

Good couple of weeks of training. I actually backed off deadlifting for a few weeks and I can already feel my shoulder feeling better. It still hurts but not nearly to the level it was...and my bench has gotten better.

April 1, 2010

Bench Press w/ carpet

290 x 3 x 2

Close Grip Bench Press w/ carpet

255 x 3 x 2

Incline Bench Press

235 x 3 x 2

Push Ups (30 sec rest between sets)

Bodyweight x 50

Bodyweight x 25

Bodyweight x 25

Barbell Upright Rows

95 x 6 x 3

Bent Over Laterals

55 x 8 x 3

25 x 10 x 2

Dumbbell Overhead Exts.

40 x 8 x 2

Tricep Dips

45 x 12 x 1

70 x 8x 2

April 3, 2010 (in Redding, CA)

Squats

405 x 6

425 x 4

425 x 4

405 x 6

Leg Extensions

255 x 8 x 3

Leg Press

630 x 6

720 x 6

810 x 6

Toe Presses

540 x 10 x 3

Standing Calf Raise

395 x 8 x 3

April 6, 2010

GHR's

Bodyweight x 12 x 3

Rack Pulls w/Zercher Harness and Sumo Stance

(rack was set at 33rd hole and stood on one mat)

405 x 8 x 1

455 x 4 x 1

495 x 4 x 1

545 x 2 x 1

615 x 1? x 1 (I cheated by grabbing the rack...if you're not cheating, you're not trying)

Good Mornings w/ Zercher Harness and Conventional Stance

315 x 8 x 3

Pull Ups

Bodyweight plus 25 lbs x 6 x 3

T-Bar Rows

90 x 8 x 1

115 x 6 x 2

Concentration Curls

50 x 8 x 2

Straight Bar Curls

95 x 8 x 3

April 8, 2010

Bench Press

275 x 2

285 x 2

300 x 2 x 2 (last rep of second set was completed with help from spotter)

Close Grip Bench Press

265 x 2 x 2

Incline Dumbell Presses

80 x 10 x 1

100 x 6 x 2

Dumbbell Shoulder Press

65 x 6 x 2

Side Laterals

30 x 8 x 2

Bent Laterals

70 x 6 x 2

Overhead One-Arm Dumbbell Exts.

40 x 6 (right arm)/8 (left arm) x 1

45 x 6 (right arm)/8 (left arm) x 1

Double Dumbbell Kickbacks

55 x 8 x 1

60 x 6 x 1

Good times...