Post by thomas on May 8, 2007 22:14:16 GMT -5
Hello Im back.. Well here goes. I spent some time away from the board due to computer problems. I am a 220 soon to be 198 lifter that was going to go for a 400lbs bench,550squat and nail a 600 deadlift. Well in March 385 went on the bench. 520 on the squat, and 575 on the deadlift. All this was done raw no raps but a belt was used. It gave me a wopping total of 1480 weight was 208. I dont feel I really made all these lifts because the fed that I competed in only had one judge. So here is my new work out. Im going to train for a raw meet. Im not going to compete again until I know I can hit a 1600lbs total at 198.
Im looking to do a 4 day run until 12 weeks out of comp.
Day1mondays
Squat Warm up 135x10,225x10,315x10
Squat work sets 3x5x495
Shrugs 3x8x315
Lat pull downs front of chest 3x8x215
Rack pulls 3x5x600 These are half pulls knee level sumo style
Stiff leggs 3x8x285
Day2Tuesday
Bench warm up 135x10,225x10,315x10 chains
Bench 3x5x375chains
Incline 3x8x315
Military press 3x8x135
Close grip 3x8x315
Ez curls 3x157
Day 3 Thursday
Half Squats 3x5x600
Deadlift from 4 inch platform 3x5x485
One arm Rows 3x8x80
Upright rows 3x8x185
Good mornings/reverse hyper depending if go to gym 3x8x135
Day 4 Friday
Pin presses 4 inches 3x5x420
decline bench 3x8x315
f/s lateral raises 3x8x50 superset front for 10 side for 10 no rest is one set
skulls 3x8x187
Alt curls 3x8x75
I do all exercise until I can do one more rep for each set. So if I can do 5reps 5 reps 6 reps I go to 5 66 then move up 5lbs the next week. I will do this until 12 weeks before then cut back to 3 times a week until 6 weeks out then cut back to triples and take a week off before comp and after comp. I thank the man up stairs for what he has blessed me with. Any suggestions will help for Ive only competed a few times and am still new to alot of stuff. Dopar,Chancy, and Jim it will be nice to talk to you guys again.
;D
Im looking to do a 4 day run until 12 weeks out of comp.
Day1mondays
Squat Warm up 135x10,225x10,315x10
Squat work sets 3x5x495
Shrugs 3x8x315
Lat pull downs front of chest 3x8x215
Rack pulls 3x5x600 These are half pulls knee level sumo style
Stiff leggs 3x8x285
Day2Tuesday
Bench warm up 135x10,225x10,315x10 chains
Bench 3x5x375chains
Incline 3x8x315
Military press 3x8x135
Close grip 3x8x315
Ez curls 3x157
Day 3 Thursday
Half Squats 3x5x600
Deadlift from 4 inch platform 3x5x485
One arm Rows 3x8x80
Upright rows 3x8x185
Good mornings/reverse hyper depending if go to gym 3x8x135
Day 4 Friday
Pin presses 4 inches 3x5x420
decline bench 3x8x315
f/s lateral raises 3x8x50 superset front for 10 side for 10 no rest is one set
skulls 3x8x187
Alt curls 3x8x75
I do all exercise until I can do one more rep for each set. So if I can do 5reps 5 reps 6 reps I go to 5 66 then move up 5lbs the next week. I will do this until 12 weeks before then cut back to 3 times a week until 6 weeks out then cut back to triples and take a week off before comp and after comp. I thank the man up stairs for what he has blessed me with. Any suggestions will help for Ive only competed a few times and am still new to alot of stuff. Dopar,Chancy, and Jim it will be nice to talk to you guys again.
;D