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Post by Deleted on Dec 10, 2012 19:52:26 GMT -5
this is the routine i use to get to 400 on all 3 lifts. gonna use it for 500 too.
I spread my days by muscle.
each muscle will get 6 to 9 sets,
3 sets of heavy lift > 3 sets at different angle > 2 to 3 sets of stretch (optional)
my 3 sets consist of
8 7 6 reps for size/mass
6 5 4 for strength
4 3 2 for strength ( different variation )
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Post by Deleted on Dec 10, 2012 20:00:33 GMT -5
lets get started
Monday Chest
2 sets of 8 triceps extension. normal grip and reverse grip ( just to get elbow warmup )
flat bench - warm up ( it use to be lighter, just changed last week ) 225 feels light like a feather
6x45
6x135
6x225
6x275
3 to 5 sets of main bench lift ( different thread )
8 7 6 of wide grip neck press on 30 incline press
8 7 6 of wide grip cable pull over
2 sets 8 of standing cable flyes.
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Post by Deleted on Dec 10, 2012 21:14:34 GMT -5
Tuesday - back
warm up deadlift
6x45
6x135
6x225
6x275
4 sets of main deadlifts (different thread)
8 7 6 cable lat pull downs.
8 7 6 bb underhand grip rows.
2 sets of 1 arm cable rows or rope cable rows
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Post by Deleted on Dec 10, 2012 22:47:33 GMT -5
Thursday - arms
2 sets of 8 triceps extension. normal grip and reverse grip ( just to get elbow warmup )
flat bench -warm up ( it use to be lighter, just changed last week ) 225 feels light like a feather
6x45
6x135
6x225
6x275
3 to 5 sets of main bench lift ( different thread )
6 5 4 skull crusher
8 7 6 reverse grip 1 arm db overhead extension
8 7 cable bar extension
8 7 one arm cable reverse grip kick back
6 5 4 1 arm db curls
8 7 reverse grip bar curl
8 7 6 one arm concentrated curls
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Post by Deleted on Dec 10, 2012 22:50:19 GMT -5
Friday - legs
squat warm up
6x45
6x135
6x225
6x275
3 to 5 sets of main squat lift ( different thread )
6cp 5cp 4cp leg press
8 7 6 one leg extension
8 7 6 RDL
8 7 6 leg curls
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Post by Deleted on Dec 10, 2012 22:54:37 GMT -5
Saturday - shoulders
shoulder press warm up
6x45
6x95
6x135
4 3 2 shoulder press
8 7 6 cable pulls toward head ( its for rear delt, i dont know the name of it )
8 7 6 behind the head military press
8 7 6 db front raises
8cp 7cp 6cp reverse flyes
8 7 6 side raises
optional 2 sets of each stretches for each shoulder head.
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Post by bblackstone on Dec 12, 2012 17:10:59 GMT -5
AHHHHHH. To be young again. Very impressive.
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Post by 72 on Dec 21, 2012 23:57:42 GMT -5
When you list a descending rep scheme (e.g. "8 7 6" or "6 5 4") are you keeping the weight the same for each set or increasing it? I'm looking to incorporate some lat work soon and I've found I get bored with the rep schemes I've used previously (typically 3 sets at a given weight for either 5 or 10 reps). Also, do you rotate size weeks with strength weeks? Or do you start with size weeks and gradually work to strength weeks?
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Post by Deleted on Dec 22, 2012 0:39:24 GMT -5
i do size lifts all year long but i dont concentrate on it as much as strength. so i dont really worry about the weight increase on size lifts. my chest for example, i been starting with 8x225 on incline neck press for a while. ill increase the weight on my size lifts only when it starts getting light. my body is almost proportion except for my legs.
i usually increase weight between sets. it makes you feel stronger between sets.
my strength weeks last 6 weeks then i take 2 to 3 weeks of break where i do 80% of max on strength lifts (bench, squat and deadlift).
all my lifts are the same on both strength and break phase, only the rep amount is different.
hmm. when i say 80% of max. i mean its off my estimated max of that week.
i do think that my max increases during break week too. so thats why i increase my weights during break phase as well. i up the weight by 5lbs if i can do the reps that day.
break phase
Day 1 Monday on bench
8x335
7x345
6x350
Day 2 Friday on bench
8x340
7x350
6x355
Day 3 monday on bench
8x345
7x350
6x355
Day 4 friday on bench
8x350
7x360
6x365
335 of 430 is only 78%.
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