Discussion in 'Health & Fitness' started by Sin Skywalker, Jul 5, 2013.
Lmao I'm ~185 but I'm not very strong ill admit that.. With time tho..
135x21 Squat ATG explode up
135x10 Incline Bench
75DBx8 DB Press FLAT
120x6 Lat Pulldown Triangle Grip
60x20 Hamstring Curl
U wasted too much energy on those skip em rest 3-5minutes in between and hit 315 next time at the end
Good shit and luck homie
Early morning muay thai session, 3hrs cardio, leg press up to 240kg/529lbs, whole body workout - not feeling like doing separate body workout days anymore.
someone said earlier - leg press is pointless. do squats instead. total body workout, will help you get a butt and improve your lower body infinitely better than a leg press.
i can leg press around 1,600lbs but only squat 1/4 of that. squats help much more.
how much u squat/DL/bench ?
and your stats?
im new to working out with weights, lifting heavy is a task
when i was doin power lifting (changed to bodybuilding last month to get lean) for 3 months, i last maxed 405sq, 475dl and 325b
i was 225.
doubt i can get close to those numbers again as it stands, but will start power lifting again in december or next january
still DL 315 for 6 reps and 6 sets easy, though. probably max out around 425 or 405 right now. squats probably like 350. bench i may get 285 if i really feel good.
from 315dl how long it took u to get to the 400's ?
after 2 months i got to 405. after 3 months i maxed at 475 using a weight belt.
the workouts i was doing is completely focused on heavy weight though. all the auxillary exercises only helped to improve those specific lifts: DL, Squat, OH Press and Bench.
week 1: 5, 5, 5 (50%, 60%, 70%)
week 2: 3, 3, 3 (65%, 75%, 85%)
week 3: 5, 3, 1 (75%, 85%, as many 1's till you max)
week 4: 5, 5, 5 (30%, 40%, 50%)
2-3 times a week.
so hopefully they steadily shoot up.
Wed- Squat/Incline/Rows or LatPull Down
I add in good mornings, incline bench, DB bench, seated OHP, leg curl in the week.
i want to add in snatch grip high pull, not sure what day yet
you're doin it wrong, no offense. i'll write you a quick program tonight.
test it out for 2 weeks and see how much you improve.
thanks ill appreciate your response
Wednesday, July 17th.
Chest / Upper back.
Flat Bench Barbell / Seated Cable Rows.
135 lbs. x 12. / 52 lbs. x 10.
185 lbs. x 8 / 60 lbs. x 10.
185 lbs. x 10 / 65 lbs. x 10.
225 lbs. x 4 / 70 lbs. x 10
225 lbs. x 4 / 80 lbs. x 7
Incline Bench Barbell / Chest Cable Pulls / Pull-ups.
135 lbs. x 10 / 25 lbs. x 10 / 10
185 lbs. x 3 / 27 lbs. x 10 / 7
135 lbs. x 10 / 30 lbs. x 10 / 7
135 lbs. x 10 / 35 lbs. x 7 / 6
185 lbs. x 2 / 25 lbs. x 10 / 7
Let me see that as well
Sent from my iPhone using Tapatalk
Sorry I didn't post it up. I wrote it but I'm on my phone and can't type it right now. First thing in the am, promise.
Thanks for the look out
Here we go:
Week 1 - 3x5, Week 2 - 3x3, Week 3 - 5,3,1, Week 4 - 3x5
Wk 1 - 65, 75, 85
Wk 2 - 70, 80, 90
Wk 3 - 75, 85, 95
Wk 4 - 40, 50, 60
1) Military (strict) Press (main lift): 65%, 75%, 5 or more at 85%
Accessory - 2-10 pull-ups (any form of pull-up/chin-up) between EVERY set for the rest of the workout
2) Strict press (explosive, low weight) - 2-3 sets, 10 reps
3) Dips (weighted or BW) - 5x10-20
4) Chest Supported Row - 5x10-20
5) SA KB/DB Push Press - 3x8-15ea
6a) Bench-supported Reverse fly - 3x10-20
6b) DB alternating curl - 3x10-20ea
7a) D-handle w/ chains (or whichever bar you have access to) reverse curl - 3x10-20
7b) Push-ups - 3x As Many Reps As Possible (AMRAP)
1) Deadlift - 65%, 75%, 5 or more at 85%
2) Sumo Deadlift (explosive - lower weight) - 2-3x10
3) Glute-Hamstring Raise (GHR) - 5x10-20
4) Front Foot Elevated (FFE) Reverse Lunge - 4x10-20ea
5a) Hanging Leg Raise - 5x10-20
5b) KB swing - 5x10 (heavy)
6) DB Side Bend - 5x10-20ea
7) Heavy sled push - 3-5x Down & Back
1) Bench Press - 65%, 75%, 5 or more at 85%
2) Bench Press (explosive - lower weight) - 2-3x10
3) Low Incline DB Bench Press - 5x10-20
4) DB SA Row - 5x10-20
5) DB Close-Grip Floor Press - 3x8-15ea
6a) DB Lateral Raise - 3x10-20
6b) DB Fat Gripz Hammer Curl - 3x10-20
7) BB Shrugs - 3x10-15
1) Squat - 65%, 75%, 5 or more at 85%
2) Box Squat (explosive up, slow down - lower weight) - 2-3x10
3) BB Good Mornings - 5x10-20
4) Heel-elevated BB Front Squat - 4x10-15
5) DB Bulgarian Split Squat - 4x10-20ea
6a) KB Goblet Squat - 5x10-20
6b) Reverse Crunch - 5x10-20
7) Box Jumps - 5x15
Conditioning is whatever you want to do, but make sure you are going heavy on this.
that shit looks hard as fuck cot dam lol
let me know if you have any questions. also, you can split it up however you want, i.e.: day 1, day 2, rest, day 3, day 4
Separate names with a comma.