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Health & Fitness
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Old 07-13-2013, 03:44 PM   #1
BreakMyWallet
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Breakmywallet: 10 Week workout plan

I've been wanting to do this for quite some time, and I have finally had the opportunity to be healthy enough to start it. Everything I have learned has been from my strength coach, Robert Dos Remedios. This plan will be very athlete specific with some more functional movements from a few different programs. It calls for 4 days a week, and I will be doing 5. I'm putting this together for some of the guys that need help with motivation or programming. Though a lot of what I do are pretty complex movements, it will all be put together. It is a push/pull program with alternating linear cycling.



Beginning Strength numbers:

Power Clean: 291LB
Hang Clean: 275LB
Back Squat: 385LB
Front Squat: 305LB
Deadlift: 500LB
Floor Press: 225LB
Bench: 255LB
Snatch: 200LB
Strict press: 185LB
Push jerk: 245LB
1 Mile time: 7:33
60Y time: 6.61
40Y time: 4.55

My numbers reflect not lifting very serious/heavy during a spring Baseball season. I have never done any dedicated chest workouts, and have had multiple shoulder injuries, (including surgery) which reflect all of my low bench and press numbers. I have definitely lost a step on my Yard times, so I am hoping to get those back up as well.

Objective is to get bigger, leaner, stronger, more mobile, and faster.





Supplements: nothing more then Pre-workout, Creatine, and protein powder

Diet: I doubt it will be very strict, though lightly regulated (I frequently try out new restaurants around southern California, and will not be stopping anytime soon)

Week 1:


Week 2:


Beginning Size:
190LBS
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Old 07-13-2013, 03:50 PM   #2
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Starts tomorrow. I will be picking up some extra equipment this weekend. Excited to see how it goes!
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Old 07-13-2013, 06:05 PM   #3
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excited to see your progress
show us your home gym setup as well
(caught a glimpse in your video but can't see much)
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Old 07-13-2013, 06:09 PM   #4
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I will when I get a few more things!
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Old 07-14-2013, 04:35 PM   #5
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Breakmywallet: 10 Week workout plan

Did today's. can't even remember the last time I sweat that much. Finished with a 30y weighted sprint uphill x5 (40lb backpack)




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Old 07-14-2013, 04:36 PM   #6
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Breakmywallet: 10 Week workout plan

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Old 07-16-2013, 12:55 PM   #7
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did tuesdays workout... and WOW. I forgot what my body goes through with these types of strength workouts. it was awesome

numbers:

Squat Clean- 195-205-215
sumo dead- 315-325-330
floor press- 205-210-205
push press- 160-165-165

for a finisher did 15:15 with the sledgehammer on the tire. 3:00 (6 rounds)
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Old 07-16-2013, 01:06 PM   #8
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Quote:
Originally Posted by BreakMyWallet View Post
did tuesdays workout... and WOW. I forgot what my body goes through with these types of strength workouts. it was awesome

numbers:

Squat Clean- 195-205-215
sumo dead- 315-325-330
floor press- 205-210-205
push press- 160-165-165

for a finisher did 15:15 with the sledgehammer on the tire. 3:00 (6 rounds)
I like this
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Old 07-16-2013, 01:55 PM   #9
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Breakmywallet: 10 Week workout plan

The whole workout here: Click image for larger version

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The elevated push-ups were 10, not 5

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Old 07-16-2013, 02:21 PM   #10
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The whole workout here: Attachment 516751

The elevated push-ups were 10, not 5

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Coach Dos came up with this? I'm no expert of course but it looks like a very well put together program. This is pretty much what crossfit should be like. Not a bunch of randomness.

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Old 07-16-2013, 03:21 PM   #11
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Yeah! He has a presentation called "BBA- Building better athletes," in which I extracted most of the information. I have added some of my own touches of what I have learned, but it is all from him.
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Old 07-17-2013, 01:35 PM   #12
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sweat my c0ck off today. 30 seconds on, 30 seconds rest. 25 minutes. 5 exercises, 5 rounds. The workout is posted under "Wednesday"
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Old 07-17-2013, 01:44 PM   #13
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sweat my c0ck off today. 30 seconds on, 30 seconds rest. 25 minutes. 5 exercises, 5 rounds. The workout is posted under "Wednesday"
some of those movements require google lol
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Old 07-17-2013, 02:49 PM   #14
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Breakmywallet: 10 Week workout plan

Haha. Med ball walk overs is basically a straight arm plank where you walk over a 10lb med ball. Back and forth for 30 seconds. Pallof press is a 60-120lb band that you. Out tension on by pulling and you press it from your chest outwards until your arms Are straight. Really good core workout. Sandbags reverse lunge is a reverse lunge where you twist the sandbag and use your core to propel the bag upwards and around to the other side. A lot of acceleration and deceleration in that, and it was bar none the hardest movement.


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Old 07-17-2013, 09:45 PM   #15
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Did a quick video of my "home gym."

Ill have the parrallettes and slosh pipe made by next week... along with an 80LB kettlebell and a squat rack

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Old 07-18-2013, 02:11 PM   #16
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another great one today.

workout posted above (I did Val slide shells instead of the divebomber pushups) .

numbers:

WG hang snatch- 145-155-175
dumbbell 1 Leg RDL- 100-100-100
BB bent over row- 175-215-225
TRX weighted pullups- 15-20-25 (MUCH harder then on a pullup bar)

very tough one today. much needed rest day tomorrow!!
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Old 07-18-2013, 02:38 PM   #17
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You're a freak dude, wow haha great work.
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Old 07-19-2013, 09:42 PM   #18
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Breakmywallet: 10 Week workout plan

Made these today Click image for larger version

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Old 07-20-2013, 12:17 AM   #19
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for ... dips?
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Originally Posted by VaderDave
Fill that hole in your soul by buying more material goods
http://forum.e46fanatics.com/showthread.php?p=15286051
buy my sedan rear seats (gray leather)

sell me sedan A pillars!! (black fabric)
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Old 07-20-2013, 12:23 AM   #20
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Breakmywallet: 10 Week workout plan

For a variety of workouts. Parrallettes are very versatile!


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