Mabo training

**mabo** · 09-28-2007, 06:38 AM

As much as I hate threads where I have to sift through other people's routines, I thought I'd share the routine I'll be using for the next 12 weeks.

I also figured some of the people here might be interested to see what a strength based routine looks like.

My focus at the moment is bringing up my bench. I had a knee injury but it's almost full strength now, though I'm still doing some rehab for it.

Triceps exercises and bench variation rotate every 2-4 weeks.

Monday
Speed Bench: 9x3 – ~50-60%1RM + bands, 3 different widths
Triceps 1: 3x10
Triceps 2: 3x10
DB Row: 5x8
Face Pull: 3x12-15
Front Raise: 3x10 – straight bar

Tuesday
DL: 5x5
SQ: 4-5 x 6-10
Leg Press: 6x10-12 - building up to moderate weight only
Wall squat: 3x10 – swiss ball
Hamstring curl: 3x10
Thick DB curl: 2x failure

Wednesday
Sprint/jog – 20 mins - reasonably high intensity interval stuff
Agility drills – 10 mins
Wrist levering: 3x10 front and back
Card tearing: 4-5 tears

Thursday
Bench variation: hit a top set of 2, 3 or 5
Triceps 3: 3x10
Triceps 4: 3x10
Lat Pulldown: 3x8 + 2x12
Face Pull: 3x10
Laterals: 3x10

Friday
30-40 mins steady state - bike/elliptical/incline walking
Leg press: 3x12 – light
Wall squat: 2x15
Hamstring curls: 2x15

Saturday
Stones: up to top single or double followed by set of 5
Farmers: 3 runs 150ft course
Keg load: 3 runs
Farmers hold: 2x max time

09-28-2007, 10:16 AM

deff should build some strength gains with this split bro. best of luck to you.

**Teamorbit** · 09-28-2007, 12:27 PM

interesting keep me updated.

**julio40** · 09-28-2007, 02:02 PM

yo mabo wats those workouts you do on Saturday they look interesting

bulk then cut · 09-29-2007, 12:30 AM

good luck mabo!

**mabo** · 09-29-2007, 04:50 AM

Saturday is pretty basic strongman stuff.

We have atlas stones weighing roughly 200, 230, 250, 275, 320, and 365. So I'm going to work up to a heavy single or double, then do a back off set of 5 with a lighter stone.

For farmers I'll be using home made handles much like these TITEFW. Load them up to 220-250 per hand and do 3 runs.

The kegs are more for endurance/cardio. Basically pick up a keg weighing 140-150, carry it over to a platform and repeat.

Finally as a finisher for grip I'll load the farmers bars to 300 an arm and hold them for as long as possible, then do a second set with 250ish.

It's been a while since I've done this stuff so it should be a lot of fun.

**julio40** · 09-29-2007, 04:14 PM

ooou you doing strong man comps. good luck bro and get brolic