goergen1
09-24-2007, 01:40 PM
Team Buffalo's Ultimate Workout
by Bert Sorin
I have watched my father (Richard Sorin) and his buddies (collectively known around the gym as Team Buffalo) have some unreal gains this past lifting cycle. Team Buffalo is a small group of self employed, working class, business men, cops, and salesmen.
No one who you would consider a gym rat by any stretch, a couple even have to be coaxed into the gym with the promise of food. None of which (besides Richard) are, or have been, elite athletes. The youngest of the folks mentioned here is 36 with the majority being on the north side of 50. No drugs what so ever are used by these men, and the only supplements being used are Whey Protein and a good multi-vitamin.
The guys range from 5'10" 180lb, to 6' 322lb., and everyone in between. All body types and athletic abilities are represented. I am stressing this to you not to brag on these fellows, but to discourage the popular misconception that you must be elite level to have huge, drug-free improvements.
The following work out was just completed, which produced the best lifts of these men' s lives...yes, that's right lives. Not just "since they were in college" or something like that, but absolute bests, which is comforting to see are still possible at age 50 and above.
They started this 9 week cycle relatively light, going up in weight 5 to 10lbs. per week in each lift. The 5th week was taken as a 50% week, where all lifting was dropped to half the weight, to give the body a rest for the last phase of the cycle.
In this cycle, a few standouts come to mind. Robbie, who is 5'10" 180 and 36 years old took his p.r. bench from 320 to 352, and his squat from 440 to 460. Jay, who is 6' 322lb. went from a 365x4 bench to 365x9 and 410 single to 422. His front squat went from 320 to 400, and his Romanian Deadlift (RDL) went from 380 to 500! Not bad for some old dudes, lead by my Pop. They this workout for 9 weeks. I bet you will see some awesome gains in size and strength.
So here it is....
Day 1
Seated Dumbbell Press 3x5
Bench Press 3x2, 3x6
Dumbbell Press lying 4x10
Power Clean 7x3 (3 sets at top wt.)
RDL 3x8 (at top Power clan wt.)
Day2
E-Z Curl 3x6
Machine Curl (preacher) 4x8
Concentration Curl (dumbbell) 4x6
Back Squat 3x8 (after warm up sets of 2)
Leg Extension 5x8 (light)
Day3
Dumbbell Lying Press 4x4
35 degree Incline Press 3x5
Close grip Bench (12"" grip) 3x6
Standing DB press 4x4
or
Front Lateral Raise 4x4
Snatch Grip Deadlift off 3,2,1 (2""thick mats) Then one set from floor 4x4
RDL 3x8 (with same weight as first deadlift set)
Day 4
Hammer Dumbbell Curl 4x8 (4 rep per arm)
Cable Crossover curl 4x8
Dumbbell Concentration Curl 4x6
Front Squat 6x2, then 1x3 at top wt.
Back Squat 1x8, 1x5 at top F. Squat wt.
Leg Extension 5x8 (light)
Good Luck!
by Bert Sorin
I have watched my father (Richard Sorin) and his buddies (collectively known around the gym as Team Buffalo) have some unreal gains this past lifting cycle. Team Buffalo is a small group of self employed, working class, business men, cops, and salesmen.
No one who you would consider a gym rat by any stretch, a couple even have to be coaxed into the gym with the promise of food. None of which (besides Richard) are, or have been, elite athletes. The youngest of the folks mentioned here is 36 with the majority being on the north side of 50. No drugs what so ever are used by these men, and the only supplements being used are Whey Protein and a good multi-vitamin.
The guys range from 5'10" 180lb, to 6' 322lb., and everyone in between. All body types and athletic abilities are represented. I am stressing this to you not to brag on these fellows, but to discourage the popular misconception that you must be elite level to have huge, drug-free improvements.
The following work out was just completed, which produced the best lifts of these men' s lives...yes, that's right lives. Not just "since they were in college" or something like that, but absolute bests, which is comforting to see are still possible at age 50 and above.
They started this 9 week cycle relatively light, going up in weight 5 to 10lbs. per week in each lift. The 5th week was taken as a 50% week, where all lifting was dropped to half the weight, to give the body a rest for the last phase of the cycle.
In this cycle, a few standouts come to mind. Robbie, who is 5'10" 180 and 36 years old took his p.r. bench from 320 to 352, and his squat from 440 to 460. Jay, who is 6' 322lb. went from a 365x4 bench to 365x9 and 410 single to 422. His front squat went from 320 to 400, and his Romanian Deadlift (RDL) went from 380 to 500! Not bad for some old dudes, lead by my Pop. They this workout for 9 weeks. I bet you will see some awesome gains in size and strength.
So here it is....
Day 1
Seated Dumbbell Press 3x5
Bench Press 3x2, 3x6
Dumbbell Press lying 4x10
Power Clean 7x3 (3 sets at top wt.)
RDL 3x8 (at top Power clan wt.)
Day2
E-Z Curl 3x6
Machine Curl (preacher) 4x8
Concentration Curl (dumbbell) 4x6
Back Squat 3x8 (after warm up sets of 2)
Leg Extension 5x8 (light)
Day3
Dumbbell Lying Press 4x4
35 degree Incline Press 3x5
Close grip Bench (12"" grip) 3x6
Standing DB press 4x4
or
Front Lateral Raise 4x4
Snatch Grip Deadlift off 3,2,1 (2""thick mats) Then one set from floor 4x4
RDL 3x8 (with same weight as first deadlift set)
Day 4
Hammer Dumbbell Curl 4x8 (4 rep per arm)
Cable Crossover curl 4x8
Dumbbell Concentration Curl 4x6
Front Squat 6x2, then 1x3 at top wt.
Back Squat 1x8, 1x5 at top F. Squat wt.
Leg Extension 5x8 (light)
Good Luck!