Starting bulk today, going to continue for 3 more years.
Moderators: cassiegose, Boss Man
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Starting bulk today, going to continue for 3 more years.
Routine helped made by the great people on t-nation:
Monday, Chest:
Flat BB Bench Press 4x6-8
Incline BB Bench 3x8-10
Dips 3x10-12
(I'm doing the range thing but I'm going for the highest number there but if I don't get it I won't cry)
Tuesday, Back:
Chins 4x6-8
Pull Ups 3x8-10
DB Rows 3x10-12
T-Bar Rows 3x10-12
Wednesday, OFF
Thursday, legs:
Squat 4x6
Romanian deadlift 3x8-10
Leg Press 3x10-12
Leg Curl 3x10-12
Calf Raises 3x10-12
Friday, OFF
Saturday, Tris, Bis, Shoulders, Abs, mirror muscles basically.
Military Press 4x6-8
Barbell Curls 3x10-12
Close Grip Bench 3x10-12
Revers Crunch 3xFailure
Shoulder Press 3x8-10
Sunday OFF
Monday, Chest:
Flat BB Bench Press 4x6-8
Incline BB Bench 3x8-10
Dips 3x10-12
(I'm doing the range thing but I'm going for the highest number there but if I don't get it I won't cry)
Tuesday, Back:
Chins 4x6-8
Pull Ups 3x8-10
DB Rows 3x10-12
T-Bar Rows 3x10-12
Wednesday, OFF
Thursday, legs:
Squat 4x6
Romanian deadlift 3x8-10
Leg Press 3x10-12
Leg Curl 3x10-12
Calf Raises 3x10-12
Friday, OFF
Saturday, Tris, Bis, Shoulders, Abs, mirror muscles basically.
Military Press 4x6-8
Barbell Curls 3x10-12
Close Grip Bench 3x10-12
Revers Crunch 3xFailure
Shoulder Press 3x8-10
Sunday OFF
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- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
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- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
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- Joined: Sun Jan 06, 2008 6:47 pm
Squats, to the grass.
295lbs, 5x5
Deadlifts, happy swans?
275lbs, 5x5
Leg Press
540lbs, 5x5
Leg Curl
162.5lbs, 5x5
Calf Raises
610lbs, 5x5
I decided to do everything 5x5. You may be critical of that but when I was doing previous program I made more progress on the 5x5 setxrep scheme than any other. I made progress very fast and a lot of it.
295lbs, 5x5
Deadlifts, happy swans?
275lbs, 5x5
Leg Press
540lbs, 5x5
Leg Curl
162.5lbs, 5x5
Calf Raises
610lbs, 5x5
I decided to do everything 5x5. You may be critical of that but when I was doing previous program I made more progress on the 5x5 setxrep scheme than any other. I made progress very fast and a lot of it.
I have to agree with the last comment, particularly in regards to squats and deads on the same day. Good way to kill the CNS and hamper growth.
, I understand your point about 5x5, I know many people who have had great success with it. However, don't overdo it you need no more than 4 big lifts a day, plus some abs if you want. Use the KISS principle, 2 upper/2 lower or 3 full body, eat, recover, repeat. That may sound too simple to you, but just keep in mind quality over quantity.
Bench variation
Squat or DL
Row variation
Quads or Hams
Weighted abs
Nice that you are going ATTG on squats, but it's not necessary, just get into the hole below parallel. Set up the pins so you know where that is, tap them and get out of there. The only time you need to go that low is the bottom of a technical clean or snatch.
, I understand your point about 5x5, I know many people who have had great success with it. However, don't overdo it you need no more than 4 big lifts a day, plus some abs if you want. Use the KISS principle, 2 upper/2 lower or 3 full body, eat, recover, repeat. That may sound too simple to you, but just keep in mind quality over quantity.
Bench variation
Squat or DL
Row variation
Quads or Hams
Weighted abs
Nice that you are going ATTG on squats, but it's not necessary, just get into the hole below parallel. Set up the pins so you know where that is, tap them and get out of there. The only time you need to go that low is the bottom of a technical clean or snatch.
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- Joined: Sun Jan 06, 2008 6:47 pm
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- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
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- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm
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- REGULAR
- Posts: 720
- Joined: Sun Jan 06, 2008 6:47 pm