Isaac Hays Template/2 Day Strength Routine

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TerryB
Sergeant Commanding
Posts: 9697
Joined: Fri Jun 06, 2008 1:17 pm

Re: Isaac Hays Template/2 Day Strength Routine

Post by TerryB » Sat Jan 14, 2017 1:38 am

I train twice a week on my five-day routine. Drinking usually derails the other days.
"Know that! & Know it deep you fucking loser!"

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bennyonesix
Sgt. Major
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Joined: Tue Nov 24, 2009 3:25 am

Re: Isaac Hays Template/2 Day Strength Routine

Post by bennyonesix » Sat Jan 14, 2017 2:02 am

Calm down ian.

MeatPlow
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Posts: 408
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Re: Isaac Hays Template/2 Day Strength Routine

Post by MeatPlow » Mon Jan 16, 2017 1:25 pm

I have been doing a play off of the 50/20 program the past 2 months or so. Its definitely filling me out as my arms are both over 17in now and my neck is nearing 18.5in at round 190lbs. I'm gaining strength too.

Day 1 Saturday
circuit- repeat 10 rounds as fast as possible
1)**Incline Press- 2-3-5(I do 2 reps rack- 5 breaths, 3 reps rack- 5 breaths, 5 reps rack then move to pulldowns)
2)Parallel Grip Pulldowns- 10 reps
3)Neck harness- alternating ext/flex- 20-25 reps
**I change grip width ever set working from close to wide**

arms
superset
decline tricep ext- 3 sets high reps(15-25)
barbell curls- 3 sets high reps(15-25)
lateral raise- 3 sets high reps(15-25)

stretch and done- takes about an hour to get it all in with warmups and stretching

Day 2- Wednesday

Deadlift-
Week 1- (heavy) as many singles as I can get in 5 minutes. I only use sumo stance during this workout.
Week 2- (light) as many singles as I can get in 15 minutes alternating sumo and conventional- Sometime add a mini band to this.
Week 3- (medium) as many singles as I can get in 10 minutes alternating sumo and conventional

Circuit- repeat 6x
Straight arm pulldowns- 10-15 reps
Prone rows- 10-15 reps
Neck harness- alternating ext/flex- 20-25 reps

finish up with some rear delt work and plate pinching

I've also been doing BJJ/judo 2x per week, DDP Yoga 2x per week, and Epson Salt and Baking soda bath 2x per week.

been feeling awesome. I'm pulling some of the best deads ever and best of all with no belt. Pulled 475x7 singles in 5 minutes 2 weeks ago with no belt. never did that before.

bennyonesix
Sgt. Major
Posts: 2710
Joined: Tue Nov 24, 2009 3:25 am

Re: Isaac Hays Template/2 Day Strength Routine

Post by bennyonesix » Mon Jan 16, 2017 5:17 pm

This is cool.

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