Brutal workout

Here is one I "bit" on when I was a young pup...it's
called the Tiger Workout and "if" anyone can do it the
first attempt...I'll pay your way into Pleasanton ! Pick
5 core lifts and do them LONG enought to total
100,000 pounds...! EXAMPLE...10-reps with 500-
squat = 5,000 lbs. ( Hey you only need 95,000 more   
   I went out at 45,000 on my first walk through...it
took me 3-weeksto become a TIGER...I look forward
to the RESULTS

How many 12oz curls is that?

Ditto Bruce-o - a buddy of mine has stones like that - will attempt in December.....100,000lbs?Sheeeyut...OK I'm in (dummass)   Will start Sunday as I prepare for November games- will give pitiful reports.  

Now all you younger throwers out there - listen to the voice of experience and formulate your own " off-season" program - just like a World Champion/World record holder - absorb all you can from this exalted voice of "reason".     

Coach Mac -

Okay, I gave it a go last Friday... here's what I did (took about 70 minutes - and then another 10 on the treadmill to loosen up:

Squat - Set 1 - 225x10, Set 2 - 315x10, Sets 3-5 365x10 = 21,825

Deadlift - Set 1 - 225x15, Set 2 - 315x15, Set 3-5 405x15 = 26,325

Bench - Set 1 - 225x15, Set 2 - 315x15, Set 3-5 365x15 = 24,525

Seated ROW's - Set 1 225x15, Set 2 275x15, Set 3-5 315x10 = 16,950

By this time, I was getting pretty tired - and went for some shrugs and gripper work... not sure if gripper's count in this system, but here goes:

Shrugs - 225x10, 315x15 (2 sets), 365x12, 365x10 = 24,525

Gripper (#2) - 5 sets of 8 (right hand) - only made 3 full sets of 8 on the left with 4 and 6 reps for the final sets - total 'work' would have been = 21,090 if you count the hands separately.

Total without gripper is 110,480 lbs... with gripper increases to 131,570 if I counted right.  If workouts are measured on a scale of how sore I am, then the workout was great (although, I forgot my weight-lifting belt - and was thinking about it the first few squat sets).  Hardest part of the workout - probably set 4 in squatting, and the final bench set.  Biggest bummer since last Friday - I tried to do some cleans on Sunday morning, and slightly pinched a nerve under the shoulder blade... course, that's what Motrin & ice and for.

Mac - let me know if I understood the Tiger workout correctly.

Dave

oops.. just noticed a typo - the squat was 3 sets of '15' at 365, bench and deadlift were correct as shown.

Sean - it's all motivation at this point...

I'm actually trying a workout that Ken Lowther told me about - based on % of max... with squat I assumed a 500 lb max and was trying 3 sets of 15 reps for 70% max (350), and was supposed to go 3 sets 12 reps for 75% max later today (375 lbs).  Based on achieving the 365 for 15, my estimated max is around 525... so I'll try 405 for 3 sets of 12 today. 

Wanna see a video?  It's neat to see the bar flex for rep after rep.. breathing becomes the key after rep 7-8, and it's all mental after rep 11. 

Lil Abner (aka-West Coast Dave) ....VERY
impressive !    IF (?) I remember correctly I was in the
218-lb-225 range during this time...I was relegated
to riding a 15-speed Bavarian racing bike at the time
and for those of you familiar with the Magic Mountain
area (north of L.A.) round trip OVER the hills was
about 65-70 miles...the quads were ridiculous BUT
couldn't gain a pound of bodyweight (D'uhhhh)

Again...just keep the exercises to (5) and I would
suggest a circuit affair (like a GIANT set...exercise 1
followed by 2 ect. then rest after the 5th and repeat)
This si the way it was explained to me...I tried NO
REST the first time (kind of a MONGO approach...fire
BAD...girl GOOD) and experiance taught me
something...

THere are a variety of ways to take the CNS to a
higher level...we have someone who has been with
us for 3-years and 3 months and he has essentially
almost doubled his ability for work in that time....we
do a 80% set of 5 with 15-seconds rest and 2.5%
jumps between REST-PAUSE singles...after the first
set JUMP up to 82.5 % and repaet for reps 6-10...he
did 12 TOTAL REPS as a frosh...17 as a redshirt
sop...23 reps this fall (our record is 25-reps) and
has missed a lot of training with low back issues
that he brought with him from perhaps the most
sophisticated high school thrws program in Calif.

p.s Valenti PLEASE proof read and ask questions
(preferably in Canadien       )