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2nd Follow Up to The Workout From Hell


 

by Jeff Elison

December 29, 2001

Here's a summary of how we did the Workout From Hell. This doesn't allow for much time on the rock (or walls), but it is an off-season workout. For the first couple of weeks, we felt blasted all the time. You can't imagine how hard it is to do that many sets of 30. Now in phase III, I have little trouble bouldering on Tuesday and Saturday.

I've included the weights I used because it was too much trouble to edit them out. You will have to figure them out for yourself. That will take a few workouts and then they will start to increase. The weights are very light in the first phase because you are doing 3 sets of 30. Using these weights causes you to hurt from lactic acid, not so much from muscle strain. I was constantly amazed by being able to finish a set even when the pain started at 15 and was intense by 25.

Lift on Sunday, Monday, Wednesday, Thursday. Boulder or climb on Saturday.

On Sunday, Wednesday do stuff from (1) below as follows: 4 exercises (3 sets each) BACK; 12 sets total 3 exercises (3 sets each) CHEST; 9 sets total 3 sets Abdominals

On Monday, Thursday do stuff from (2) below as follows: 3 exercises (3 sets each) SHOULDERS; 9 sets total 3 exercises (3 sets each) BICEPS; 9 sets total 2 exercises (3 sets each) TRICEPS; 6 sets total 4 sets wrist curls, alternate back and front

Key: * - Preferred exercises 3 x 30 @ 35 ====> 3 sets of 30 reps at 35 lbs.

PHASE ONE: 4 weeks, 90 second rests


(1)	*Pull-ups      15 x 7-8  on 1 minute interval from start to start
                     OR 3 x MAX (20,18,16,14)                BACK
	*DB Rows        3 x 30 @ 35                          BACK
	*Lat Pull-down  3 x 30 @ 90                          BACK
        *Close grip P-d 3 x 30 @ 90  (Lat machine w/ "V" grip handle; lean 
                                      back at 45 degrees to floor)
         Hangcleans     3 x 30 @ 44                          BACK

	*Incline Press  3 x 30 @ 55      BAR or DB           CHEST
	 DB Flyes       3 x 30 @ 14-15   or Machine          CHEST
	*Bench Press    3 x 30 @ 60      BAR or DB           CHEST
	*Dips           3 x MAX (16,16,16)                   CHEST

	*Abdominals     3 x 30

        --------------

(2)     *Military Press 3 x 30 @ 28                          SHOULDERS
        *DB Raise       3 x 30 @  8      Front and/or Side   SHOULDERS
        *DB Press       3 x 30 @ 12                          SHOULDERS
         Shrugs         3 x 30 @ 28                          SHOULDERS

        *Rev Curls      3 x 30 @ 37                          BICEPS
        *DB Curls       3 x 30 @ 18                          BICEPS
         "30"s          3 x 30 @ 42                          BICEPS
        *Bar Curls      3 x 30 @ 47                          BICEPS

        *Tri extension  3 x 30 @ 28                          TRICEPS
         DB back tris   3 x 30 @ 17                          TRICEPS
	*Pressdowns     3 x 30 @ 70                          TRICEPS

	*Wristcurls Rev 2 x 30 @ 22
                  Front 2 x 30 @ 32


PHASE TWO: 3 weeks, 90 second rests, same exercises, increase weight for 2
           sets of 15, then use phase 1 weight for 1 set of 30.
           Pull-ups done with weight.


PHASE THREE: 3 weeks, 120 second rests, same exercises, increase weight for
           2 sets of 5-6, then use phase 1 weight for 1 set of 30.
           Pull-ups done with alot of weight (50 lbs).



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