The Lardy Bikers Get Fit Fast Thread

Cracking work Clueless! Good on you for sticking with it and for having the determination, commitment and back bone to fight the good fight, despite the pain involved and the effort required

That's what I like to see

 

Peter, I suspect you can smash out some serious push ups now too

If you fancy a bit more pain, you can try and fit this circuit in a couple of times a week...

10 x Push ups
20 x Sit ups
15 x Tricep Dips
5 x Pull Ups

Rest for 60 seconds. Repeat 10 times.

It sounds simple, but makes me feel sick every time!

Don't rest between exercises and go as fast as you can. Enjoy

 

Pete, I will get back to you.

 

Pete,

Do you want to have big arms etc that look good, or do you want to be able to lots and lots of exercises with your arms etc. The two approaches are completely different.

You need to delete some messages so I can PM you.

 

Ok, endurance it is. I'll email you a plan.

 

I have been following this program for a while. Im nearly 30 days in. The first 45 days are the prep phase, followed by a mass gaining phase and then a fat stripping phase. There are some cheeky workouts in here, you'll probably need some equipment or access to a gym and you'll need to google acronyms, movement names etc.


Day1 Strength:

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

Clean + Front Squat + Hang Clean:

One Triplet every 30 seconds for 10 minutes i.e. 20 total triplets

Use 75# - 135#

Then:

Work up to Deadlift 1RM

Then:

5x2 Deadlift @ 80% 1RM

Rest 3 minutes between sets

Then:

KB Swing @ 24kg +

30 sec FLR on rings 10-9-8-7-6-5-4-3-2-1 reps of each

Then:

Cool Down

Notes:

For the Triplet it helps to have a watch that beeps every 30 seconds to mark the time. Perform the Triplet each time the watch beeps. Also the goal here is to perfect form.

For the KB Swing/FLR Ladder it looks like:

10x KB Swing + 30sec FLR +

9x KB Swing + 30sec FLR +

Etc all the way to 1 rep

Day 2 Recovery

60 minute Row/Ride/Run @ Easy Pace

Notes:

Even though today is supposed to be easy you could go at a moderate to difficult pace (i.e. 75-85% MHR) during the cardiovascular exercise according to your fitness level and your recovery status.

Day 3



10 minute Row @ Easy Pace



Then:

6x (30sec Work/30sec Active Rest) Row @ >150m per interval pace

Three Blocks, Rest 4 minutes between blocks

Then:

10 minute Row @ Easy Pace

Notes:

150m per 30sec interval is a suggested pace. It is the equivalent of 1:40/500m pace. Depending on your fitness level you may have to go faster or slower. The goal is to maintain a constant pace throughout all 18 intervals.

Day 4

60 minute Row/Ride/Run @ Easy Pace

Notes:

Even though today is supposed to be easy you could go at a moderate to difficult pace (i.e. 75-85% MHR) during the cardiovascular exercise according to your fitness level and your recovery status.

Day 5 Muscle Endurance

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat @ 25#

Then:

Practice Pull-up, Squat, Push-up, Sit-up

Then:

100x Pull-up +

30x TGU @ 25# +

100x Push-up +

30x TGU @ 25# +

100x Air Squat +

30x TGU @ 25# +

100x Sit-up +

30x TGU @ 25#

Then:

Cool Down

Notes:

The Turkish Get-ups (TGU) during this circuit are not done for time but rather with the emphasis on form

Day 6 Recovery

Workout:

60 minute Row/Ride/Run @ Easy Pace

Notes:

Even though today is supposed to be easy you could go at a moderate to difficult pace (i.e. 75-85% MHR) during the cardiovascular exercise according to your fitness level and your recovery status

Day 7 Rest

Day 8 Strength

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

2x20m Lunge

Then:

Work up to Front Squat 1RM

Then:

5x2 Front Squat @ 80% 1RM

Rest 3 minutes between sets

Then:

100x Front Squat Push Press @ 45# bar + 100x Wall Ball @ 20# ball + 100x Ball Slam @ 20# ball

Then:

Cool Down

Notes:

Today's circuit is completed as quickly as possible. For Time.

Day 9 Recovery

Workout:

60 minute Row/Ride/Run @ Easy Pace

Notes:

Even though today is supposed to be easy you could go at a moderate to difficult pace (i.e. 75-85% MHR) during the cardiovascular exercise according to your fitness level and your recovery status.

Day 10 Strength Endurance

Workout:

10 minute Row @ Easy Pace

Then:

Bench Press @ 135# to Complete Failure + Pull-up to complete failure

5 sets, Rest 2 min between each

Then:

4x (30sec Work/30sec “Rest”) Push Press @ 2 x 20-30# DB

“Rest” is in OH Position

Then:

Cool Down

Notes:

It will help to have someone to spot you for today's workout. For the Bench Press you should be aiming for a minimum of 30-35 repetitions each set.

Day 11 Recovery

Workout:

60 minute Row/Ride/Run @ Easy Pace

Notes:

Even though today is supposed to be easy you could go at a moderate to difficult pace (i.e. 75-85% MHR) during the cardiovascular exercise according to your fitness level and your recovery status.

Day 12 Power Endurance

Workout:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 25#

Then:

Six-Way BB Complex:

6x Deadlift + 6x Bent-over Row (back parallel to floor) +

6x Hang Clean + 6x Front Squat + 6x Push Press +

6x Back Squat + 6x Push-up

Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets. Increase weight on bar with each series, i.e.

75#-85#-95#-105#

Then:

“Meritorious”:

30x HSPU +

40x Pull-up +

50x KB Swing @ 53# +

60x Sit-up +

70x Burpee

Then:

Cool Down

Notes:

The Six-Way BB Complex is done slowly and in a controlled fashion trying to master each movement. "Meritorious" on the other hand is done for time.

Day 13 Recovery

60 mins ride/row/run

Day 14 Rest

Day 15 Strength

Workout:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 53#

3x20m Walking Lunge

3x20m OH Walking Lunge @ 15# DB

3x10 Shoulder Dislocate

Then:

2x (30sec Work/30sec “Rest’) Push Press @ 2 x 15# DB

“Rest” is in OH Position

Two Sets, Rest 2 min between sets

Then:

Work up to OHS 1RM

Then:

OHS @ 35% BW + Ring Push-up

30-20-10 reps of each

Then:

Cool Down

Notes:

During the circuit don't cheat the range of motion for the Ring Push-ups. Make sure you get your chest to your hands each rep even if it takes longer. If you do not have rings use Dumbbells to grab onto with your hands to enhance the range of motion and put your feet on a box.

Day 16 Recovery

60 mins cardio

Day 17 Interval

Workout:

10 minute Row @ Easy Pace

Then:

15x (30sec Row/90sec Active Rest)

Player must Row one additional meter with each passing interval i.e. 150m, 151m, 152m, 153m, 154m, 155m, etc

Then:

Cool Down

Notes:

The ability to start at 150m is dependent on your level of fitness. Some people may be able to start higher (i.e. 160m) and some may need to start lower (i.e. 145m). Don't be greedy. This will seem easy at first but gets very difficult in the later rounds.

Day 18 Recovery

60 mins cardio

Day 19 Power Endurance

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

“Squat Play”

6x 30/15 sec intervals, random sequence of Squat, Jump Squat, Tuck Jump, Static Hold and rest

Then:

3x (1-6) Pull-up Ladder

Then:

"Those Burpees Suck"

10x Pull-up + 20x KB Swing @ 53# + 30x Box Jump @ 24" Box + 40x Push-up + 50x Sit-up + 60x Burpee + 10x Pull-ups

Then:

8x (20sec Row/10sec Active Rest) @ >100m per interval pace

Two Blocks, Rest 4 minutes between each

Then:

Cool Down

Notes:

"Squat Play" should be difficult but not crushing. Remember that you have a circuit to engage in afterwards.

For the rowing intervals 100m per 20sec interval is dependent on your fitness level. You may have to adjust the intensity to get the desired effect. This should be really difficult.

Day 20 Recovery

60 mins cardio

Day 21 Rest

Day 22 Strength

Workout:

10 minute Row @ Easy Pace

Then:

3x5 Wall Squat

2x20m Walking Lunge

2x20m OH Walking Lunge @ 45# BB

Then:

Deadlift:

3x5 DL @ 50% 1RM

Rest 1 min between sets

3x4 DL @ 60% 1RM

Rest 1 min between sets

3x3 DL @ 70% 1RM

Rest 2 min between sets

3x2 DL @ 80% 1RM

Rest 3 min between sets

6x1 DL @ 90% 1RM

Rest 4-5 min between sets

Then:

6x TGU @ 25# DB + 60sec FLR

Five Rounds

Then:

Cool Down

Notes:

Don't rush through the Deadlifts. This workout should take awhile and the key is to maximize rest between each set

For the TGU/FLR circuit ensure this that is not done for time. Do everything as strictly as possible.

Day 23 Recovery

60 mins cardio

Day 24 Strength Endurance

Workout:

Dumbbell Complex (Standard):

6x Hi-Pull + 6x Bent-over Row + 6x Hang Clean +

6x Front Squat Push Press + 6x OHS & SOTS Press Combo +

6x Push-up & One-arm Row

Three Sets, Completed with 20-25# Dumbbells

Then:

Work up to Bench Press 1RM

Then:

Bench Press @ Bodyweight + Burpee Pull-up 10/1-9/2-8/3-7/4-6/5-5/6-4/7-3/8-2/9-1/10 reps of each (digression-progression)

Then:

3x 250m Row For Time

Three minutes Active Rest between efforts

Then:

Cool Down

Notes:

For the "DB Complex" see the How-To-Video for Full instructions.

The Bench Pres/Pull-up combo looks like:

10x Bench Press + 1x Burpee/Pull-up +

9x Bench Press + 2 x Burpee/Pull-up +

Etc

 

Day 25 Recovery

60 mins cardio

Day 26 Power Endurance

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

5x Lunge +

5x Push Press

400m Total

While holding a 45# bar or 2x 25# DB, or similar load, do 5x Lunges followed by 5x Push Press, continue doing this until you have

traveled 400m (this is typically done as 1 lap around a track)

Note:

This should take between 20 and 30 minutes

Then:

Cool Down

Notes:

The Lunge/Push Press workout is typically done around a track but you could do it standing in place. If you do it ends up being 5x Push Press + 5x Lunge, 100 Rounds

Day 27 Recovery

60 mins cardio

Day 28 Rest

Day 29 Strength

Workout:

10 minute Row @ Easy Pace

Then:

Clean/Front Squat/Jerk:

2x 5/5/3 @ 70% (of C&J)

2x 4/4/3 @ 75%

2x 3/3/3 @ 80%

Then:

8x2 Front Squat @ 80-85% 1RM

Rest 1 min between sets

Then:

Frog Hop:

10m
20m
30m
40m
30m
20m
10m

Rest 1 min between sets

Then:

Cool Down

Notes:

For the Clean/Front Squat/Jerk use your Clean & Jerk 1RM.

The combo looks like:

5x Clean + 5x Front Squat + 3x Jerk. All reps repeated in succession.

Day 30 Recovery

60 mins cardio

Day 31 Interval

Workout:

10 minute Row @ Easy Pace

Then:

2000m Row for Time

Rest amount of time it took to complete 2000m

1000m Row for Time

Rest amount of time it took to complete 1000m

500m Row For Time

Then:

Cool Down

Notes:

Each row portion is done for time. The goal is to PR in each event. That may not happen but aim for it.

Day 32 Recovery

60 mins cardio

Day 33 Power Endurance

Workout:

2x5 Wall Squat

2x10 Squat

2x5 Goblet Squat

Then:

20x OHS @ 45# BB +

20x Feet-To-Hands +

30x Front Squat @ 75# + 30x KTE +

40x Back Squat @ 75# and 20-30# of chain +

40x Atomic Sit-up +

50x Air Squat +

50x Sit-up (feet anchored)

Then:

10x Push-up + 10 second Rest

Ten Rounds

Then:

Cool Down

Notes:

Move through the circuit as quickly as possible paying attention to the rules of form.

Day 34 Recovery

60 mins cardio

Day 35 Rest

Day 36 Strength

Workout:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 53#

3x10 Shoulder Dislocate

Then:

Work Up to Heavy OHS

Then:

OHS:

3x5 @ 50%
3x4 @ 60%
3x3 @ 70%
2x2 @ 80%
6x1 @ 90%

Rest 2-3 min between sets above 80%

Then:

5x Deadlift @ 75-80% + 10x Split Jump

5 Rounds

Then:
5x (1-6) Pull-up Ladder

Notes:

Be careful with your back during the DL/Split jump circuit. While the goal is to work hard and go fast it isn't worth hurting yourself.

Day 37 Recovery

60 mins cardio

Day 38 Strength Endurance

3x (1-6) Pull-up Ladder

Then:

2x Strict Press + 2x Push Press + 2x Jerk:

Complete 2 reps of each at 75# (i.e. 6 total reps of each)

If successful on all 6 reps add 5# to bar and repeat.

Do this until you cannot do all 6 reps. Once that happens add 5# and only do 2x Push Press + 2x Jerk.

Continue adding 5# and doing 4 reps until you fail and then complete only 2x Jerk. Add 5# until you reach

failure

Then:

“Jonestown Sprint”:

Push Press @ 75# + Burpee Pull-up

20-10 reps of each

Then:

Cool Down

Notes:

A good time goal for the "JonesTown" Sprint is sub 3:00 minutes

Day 39 Recovery

60 mins cardio

Day 40 Power Endurance

Workout:

3x5 Wall Squat

3x10 Squat

3x5 Goblet Squat @ 25#

Then:

Six-Way BB Complex:

6x Deadlift +
6x Bent-over Row (back parallel to floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat +
6x Push-up
Do these all in a row without letting go of the bar. Rest 1-2 minutes. Do 3-4 sets. Increase weight on bar with each series, i.e. 75#-85#-95#-105#

Then:

Row 500m + 50x Ring Dip + 50x DB Push Press + 50x Step-up @ 18-20” box + 50x Push-up + 50x Sit-up + Row 500m

Then:

Cool Down

Notes:

Complete the 500m Row in today's circuit like it is "for time" and then try to survive and move through the rest of the workout. The goal is to put yourself in a hole.

Day 41 Recovery

60 mins cardio

Day 42 Rest