mchicia1
12-01-2008, 09:20 PM
Hi, I am currently 6'5" 220...my current maxes are:
Bench: 275
Squat: 335
Deadlift:405
I am not concered with deadlifts at all...I came up with a workout that I believe will give me mass in my legs and hopefully allow me to bench 300 pounds.
I just started this today so I will post my starting weights. I will also post the weights of what I will do the following days.
Here is my workout:
Monday:
HEAVY bench: 260 x 2, 265 x 2, 270 x 1 (will try to go up 5 pounds/week)
BB bent over rows: 3 sets of 200 x 5
close grip bench: 185 x 6, 225 x 3 (I couldnt believe it myself), 205 x 5
Wide grip pullups (for lats): 2 sets of BW x 10
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10
Tuesday:
Squats: 1 set of 185 x 20
Hammer DB curls: 3 sets
Heavy Walking Lunges: 3 sets of 6 each leg, 80 pound DB's
Regular DB curls: 3 sets
Thursday:
Light bench: 2 sets of 225, to failure (starting point, 9 reps)
Rowing machine: 3 sets of heavy, 6 reps.
Close Grip Bench: 3 sets of heavy, like tuesday
Curl Grip Lat Pulldowns: 2 sets of heavy
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10
Friday:
Same as tuesday
As you can see, no deadlifts. I feel like my deadlifts are pretty good, plus, with squats twice a week I dont see where I can fit them in. I am going to attempt this 20 rep squat routine because to my understanding, it is great for building leg mass, which is what I am lacking.
If anyone objects to this routine, please post. Thanks.
I am not sure if I will be able to go up 5 pounds a week on bench. If not, I will just put some extra clips on the bar for added weight :). Anyone know how much one of those clips weighs?
Bench: 275
Squat: 335
Deadlift:405
I am not concered with deadlifts at all...I came up with a workout that I believe will give me mass in my legs and hopefully allow me to bench 300 pounds.
I just started this today so I will post my starting weights. I will also post the weights of what I will do the following days.
Here is my workout:
Monday:
HEAVY bench: 260 x 2, 265 x 2, 270 x 1 (will try to go up 5 pounds/week)
BB bent over rows: 3 sets of 200 x 5
close grip bench: 185 x 6, 225 x 3 (I couldnt believe it myself), 205 x 5
Wide grip pullups (for lats): 2 sets of BW x 10
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10
Tuesday:
Squats: 1 set of 185 x 20
Hammer DB curls: 3 sets
Heavy Walking Lunges: 3 sets of 6 each leg, 80 pound DB's
Regular DB curls: 3 sets
Thursday:
Light bench: 2 sets of 225, to failure (starting point, 9 reps)
Rowing machine: 3 sets of heavy, 6 reps.
Close Grip Bench: 3 sets of heavy, like tuesday
Curl Grip Lat Pulldowns: 2 sets of heavy
Rope pulldown: 1 medium set of 6, 1 heavy set of 4
Weighted DB abs: 2 sets of 70 DB x 10
Friday:
Same as tuesday
As you can see, no deadlifts. I feel like my deadlifts are pretty good, plus, with squats twice a week I dont see where I can fit them in. I am going to attempt this 20 rep squat routine because to my understanding, it is great for building leg mass, which is what I am lacking.
If anyone objects to this routine, please post. Thanks.
I am not sure if I will be able to go up 5 pounds a week on bench. If not, I will just put some extra clips on the bar for added weight :). Anyone know how much one of those clips weighs?