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Bosshogg300
12-25-2011, 05:25 PM
Monday- Max upper
Main lifts: Reg Bench, Floor press, inlcine, boards 1-3
skullcrushers or Barbell Ext 5sets x 10
dips 3sets x 10
militray press 3sets x 6
cable rows 3sets x 10
pecdeck 3sets x 10
pushdowns 3sets x 10
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Tuesday - Dynamic lower
Main lift- Speed squat 10sets 2**** 50-60 of 1rm max
GHR 3sets x 10
lunges 2-3sets x 10
leg ext 3 sets x 10
calf raises 3 sets x 15
Shrugs 3 sets 10 reps
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wednesday -off ABS & GPP
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Thursday- Dynamic Upper
Main lift- Speed Bench 9sets x 3reps 50-60% of 1RM
lockoouts @ various heights or DB press 4 sets x 5reps
Rolling DB Ext, Tate press, cross body ext 4-5sets x 10 reps
Pushdowns W/ or W/O bands 3-4 sets x 10 reps
Lat pulls 4sets x 10
rear delt flys 3sets x 10
facepulls, behind neck pulldowns 3sets x 10
flys 2sets x 10
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Friday-Max lower
Main lifts: Good Mornings, Box Squat, Safety bar squat
Legpress, SLDL 4sets x 5-8
GHR 4sets x 8-10
Back Ext 4sets x 10
Barbell Row 3 sets x 8-10 reps
ABS
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Saturday- GPP

theBarzeen
12-25-2011, 09:48 PM
what are you training for?

Bosshogg300
12-26-2011, 12:42 PM
i am just getting back into powerlifting full tilt now i had to take some time off and was just doing some basic training, not focused on powerlifting, but now that im 100% again i am ready to just get back into powerlifting, so i am powerlifting

theBarzeen
12-26-2011, 03:04 PM
personally I'd move the max lower day a day later to give more rest.

Other than that it all really depends on how developed you are and how quickly you recover.
With the weights I use I couldn't do that much volume for very long. When I was just getting started the weights were lighter so I recovered faster and could program like that.

When in doubt..... try it...... then make any adjustments as you need them.

Good luck

Bosshogg300
12-26-2011, 03:18 PM
Yea I recover pretty good and I'm wanting to add size to so I added some extra accessory work, and ok I'll move the max lower day but do you think it will effect my max upper day moving it a day closer to my max upper

theBarzeen
12-26-2011, 09:25 PM
Try it out and see how it goes.... I know how my body responds, but you might not be the same.

Give it a month either way and adjust accordingly. If you are really worried about it you can adjust it either way depending on what you are pushing heavy that week....