View Full Version : kkl
back n biceps
deadlift 435lbs 3x6
bent row 275lbs 2x6 1x4
pull ups x14 x12
strict curl 135x4 110x9
chest and tri's on mon
08-03-2001, 06:14 PM
thanx chris. i really enjoy your posts btw.
08-03-2001, 06:22 PM
Shhhh! They will think you are a plant! Chris scampers to nearest mailbox to get $ to KKL quickly!
08-03-2001, 06:32 PM
Chris, where's the money you've been promising me???
Like Chris said, nice lifts, KKL. Curious to see how your whole routine goes.
08-03-2001, 06:36 PM
Damn dude, shut up!!!! I'll send it, I'll send it already!@
pushed forward a day since i had nothing to do
bottom pos. rack bench press 6 sets of 3's to 305lbs
standing military press (strict) 195x4 185x2x6
dumbell incline 100's x7 90's x11
dips 90 x14 x12
p!ssed about with some light laterals and cable cross-overs to finish off.
i find multiple (5-6) sets of 3 working upto a heavy near max has really helped my bench. like today I went 185x3, 225x3 255x3 275x3 290x3 305x3. i could probably do 315x3 without all the other sets but find this helps my shoulders, keeps me in the groove and the total workload helps towards growth and strength.
olympic squats 405x8 315x23
405 wasn't all out, 315 was
stiff legged DL 225x3x15
easy, going to do these for a while instead of regular
power cleans to 245x2
missed 3rd rep, I havent done these for ages thats why
standing abs/leg raises ss 3x10
glute pull throughs 3x10
also, trying to lean out a bit, current bodyweight = 217lbs. i'd like to drop 10-12lbs. I will be doing fairly high intensity cardio 3x a week. i contemplated doing light (225) breathing squats 3x a week to energise the metabolism too but i'm too lazy :)
well since my last update i dropped about 8lbs and can see all 6 abs now. pretty good. far from shredded but i dont want that anyway.
standing military press 135x5 185x1 205x1 225x1 195x5
*havent done a 225 strict press for years! very pleased*
dumbell incline 100's for 5 sets of 5
*first set felt totally out of the groove so did more volume*
dips bodyweight for 35 rest about 15 seconds 11
have been laying off benching as my rotators are screwed. training 4x a week like so: m/thurs = the above, tues/fri = legs/back. "legs" is just hill sprints and any easy machine stuff, though, as i have had lower back problems for a while from constant pounding on squats/dl's so am giving those up in favour of upper body specializing (which means i can train more!). i'm hoping to hit 225 for 5 reps sometime this year in the military, and maybe work upto 130's for 5 in the incline (best was 120's for 7 when i was 20)
thanx for reading
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