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Started By
Message
Picked up a 3 day per week 90 day program from Thundrbro: Get Huge Program
Posted on 1/23/24 at 9:26 am
Posted on 1/23/24 at 9:26 am
Tue-Thur-Sat
8 sets of 8 on the movements with two finishers.
I have everything here to accomplish the workouts at the house so I will alternate CF classes with this during the week.
Dave Lipson is big on hypertrophy and what he calls functional lifting.
W1D1
Wide Grip Pullups: 8x8, 30 seconds rest
Back Squat: 8x8, 30 seconds rest, 40-60%
Underhand barbell bent over rows: 8x8, 30 seconds rest, 40-60%
Dumbell Box Step ups: 8x8, 30 seconds rest, 35/50 DBs
Finisher #1
Elevated Heels DB squat (at sides): 3x10, 52x2 sec tempo (5 down, 2 bottom, 2 up) 2 min rest between sets
Max 3/4 reps same movement (no top lockout) until failure
Finisher #2
3 sets of 21s (Barbell curls)
Each workout day will be similar with four 8x8 movements and two finishers.
8 sets of 8 on the movements with two finishers.
I have everything here to accomplish the workouts at the house so I will alternate CF classes with this during the week.
Dave Lipson is big on hypertrophy and what he calls functional lifting.
W1D1
Wide Grip Pullups: 8x8, 30 seconds rest
Back Squat: 8x8, 30 seconds rest, 40-60%
Underhand barbell bent over rows: 8x8, 30 seconds rest, 40-60%
Dumbell Box Step ups: 8x8, 30 seconds rest, 35/50 DBs
Finisher #1
Elevated Heels DB squat (at sides): 3x10, 52x2 sec tempo (5 down, 2 bottom, 2 up) 2 min rest between sets
Max 3/4 reps same movement (no top lockout) until failure
Finisher #2
3 sets of 21s (Barbell curls)
Each workout day will be similar with four 8x8 movements and two finishers.
This post was edited on 1/23/24 at 6:15 pm
6
Posted on 1/23/24 at 9:40 am to LSUAlum2001
quote:
Thundrbro
Outstanding fitness name
Posted on 1/23/24 at 9:41 am to LSUAlum2001
If you are gonna do CF on your rest days...you may need some "extra help"
Posted on 1/23/24 at 9:52 am to scottydoesntknow
quote:
If you are gonna do CF on your rest days...you may need some "extra help"
I already do CF 4-5 days per week so just lifting in place of some CF classes will be easier on me.
Especially with me staying in the 50% range on weights.
Posted on 1/23/24 at 9:55 am to scottydoesntknow
quote:
If you are gonna do CF on your rest days...you may need some "extra help"
Once you’ve done CF long enough, you need to sprinkle in powerlifting/accessory type work to continue the gains. My body is so used to CF I rarely get wrecked anymore.
Posted on 1/23/24 at 9:56 am to LSUAlum2001
That 30 sec rest seems like it would kill your gains but I'm not pro.
Posted on 1/23/24 at 9:58 am to BigPerm30
quote:
My body is so used to CF I rarely get wrecked anymore.
This. The only thing that wrecked me in Miami two weeks ago was the last event at Wodapalooza.
7th workout in 3 days ending with a shitload of reverse lunges with twin KBs in the FR after cals on the echo bike; in a downpour.
Posted on 1/23/24 at 10:01 am to OysterPoBoy
quote:
That 30 sec rest seems like it would kill your gains but I'm not pro.
Lipson is all about forcing blood into the muscle via hypertrophy.
I'm already strong enough with a raw powerlifting total of 1150 or so at my age.
Posted on 1/23/24 at 10:03 am to LSUAlum2001
Hey man I'm all for it. I just lost my breath a little reading it.
Posted on 1/23/24 at 10:10 am to LSUAlum2001
dave and thunderbros is good stuff. have a couple of their programs. very similar to the brute body program
Posted on 1/23/24 at 10:47 am to LSUAlum2001
quote:
This. The only thing that wrecked me in Miami two weeks ago was the last event at Wodapalooza.
You competed?
quote:
shitload of reverse lunges with twin KBs
Light me up every damn time. That and pistols
Posted on 1/23/24 at 11:21 am to BigPerm30
quote:
You competed?
Yeah.
Go the Daily CF thread on the 1st page. I gave an entire event breakdown in the last 2 posts.
This post was edited on 1/23/24 at 11:23 am
Posted on 1/23/24 at 12:37 pm to LSUAlum2001
quote:
Wide Grip Pullups: 8x8, 30 seconds rest
Is this the warmup?
Posted on 1/23/24 at 12:54 pm to LSUAlum2001
quote:
I already do CF 4-5 days per week so just lifting in place of some CF classes will be easier on me. Especially with me staying in the 50% range on weights.
I feel ya...the work capacity is impressive
Posted on 1/23/24 at 1:25 pm to LSUAlum2001
quote:
Yeah. Go the Daily CF thread on the 1st page. I gave an entire event breakdown in the last 2 posts.
GOAT
Posted on 1/23/24 at 1:34 pm to OysterPoBoy
quote:
Hey man I'm all for it. I just lost my breath a little reading it.
Me and you both.
What is that like 38 sets in one workout?
8x8 wide grip pullups with 30 sec rest? Not a freakin' chance.
Posted on 1/23/24 at 2:17 pm to SabiDojo
quote:
Is this the warmup?
I stretched and went right into it..
Posted on 1/23/24 at 3:15 pm to Fe_Mike
quote:
8x8 wide grip pullups with 30 sec rest?
If I could do 25 good pull-ups I could maybe do 8x8 with 30 seconds rest.
You guys are beasts.
This post was edited on 1/23/24 at 3:16 pm
Posted on 1/23/24 at 3:35 pm to OysterPoBoy
My set breaks turned into a minute on the pull-ups. Everything else was fine.
That's too much strict pullup volume, too fast, at 200lbs.
That's too much strict pullup volume, too fast, at 200lbs.
Posted on 1/24/24 at 8:04 am to LSUAlum2001
CF is retarded
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