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  1. Diet Plan -Monday to Wednesday are pure diet...

    Diet Plan

    -Monday to Wednesday are pure diet days.

    -Thursday is a diet day right up to the last meal of the day, which is a cheat. This cheat will
    ''bloat you up'' with water and allow you...
  2. Monday Oct 19 I screwup the last cycle except...

    Monday Oct 19

    I screwup the last cycle except the push press, plateau on all the other lifts..so last week i tested my one rep max and will cut by 10% and restart. Also im starting a diet plan..no...
  3. Saturday Oct18 -lost my paper and number but i...

    Saturday Oct18

    -lost my paper and number but i can tell i performed a upperbody repetion day similar to a rep upper body on ws4sb!!

    Another update coming later..
  4. Friday Oct17 Lower Test Day -Box Squats...

    Friday Oct17

    Lower Test Day

    -Box Squats
    warm up then;
    135x5
    225x5
    275x3
    295x2
  5. Thursday Oct16 Bench Press + Upper Bench -...

    Thursday Oct16

    Bench Press + Upper

    Bench - 205x3, 215x3, 225x4

    DB bench press - 50x23, 50x15 (2x max reps)

    *Superset 10x*
    Pullups - bwx5 for 5 sets, bw+10x3 for 5 sets (various grips)
  6. Wednesday Oct15 UPDATE Obviously the week did...

    Wednesday Oct15 UPDATE

    Obviously the week did not go as planned.
    Monday i had my hockey game but i did not hit the gym since then.
    Tomorrow i should be able to start my week. I try to hit the...
  7. Jim Wendler's 5/3/1 4 workouts per microcycle:...

    Jim Wendler's 5/3/1

    4 workouts per microcycle:
    A. Squat + assistance
    B. Bench press + assistance
    C. Deadlift + assistance
    D. Military press + assistance

    Each mesocycle has 4 microcycles or...
  8. Just that i play hockey once or twice a week,...

    Just that i play hockey once or twice a week, good conditioning, about 1h15min of ice time we have at the rink, 3 defenseman so lots of ice time. Hockey is a contact sports(there light now but...
  9. This Week Plan Monday - Conditioning hockey ...

    This Week Plan

    Monday - Conditioning hockey

    Tuesday
    bench press 5/3/1
    Dips 3xMax
    Flat Bench or Close Grip Bench 4x12
    Skullcrushers 4x12
  10. I won't post it, but do a search on the web, buy...

    I won't post it, but do a search on the web, buy the book on elitefts and read those 2 post.
    Read my log and read Jim and Matt k on elitefts..you will have a good idea then build your for your...
  11. Friday Oct10 Squat + Legs Squat - 275x3,...

    Friday Oct10

    Squat + Legs

    Squat - 275x3, 290x3, 305x2:help:!!!!!!!!!!

    Box Squat (low) - 185x10, 185x8, 225x6

    Leg press - 4platesx10
    4platesx15
  12. Thursday Oct09 Push Press & Stuff Push...

    Thursday Oct09

    Push Press & Stuff

    Push Press - 115x3, 125x3, 135x3 PR

    Push Press - 95x6, 95x6, 95x6
    Pushups feet elevated(3xmax reps) - 25,15,9
    Superset:3x
    *Lat pulldown -105x12, 120x10,...
  13. Thread: Powerbuilding

    by Crankman
    Replies
    20
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    1,159

    http://www.elitefts.com/documents/getting_ready.ht...

    http://www.elitefts.com/documents/getting_ready.htm

    Might be a good mix for you..
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    8,543

    http://asp.elitefts.com/qa/default.asp?qid=68093&t...

    http://asp.elitefts.com/qa/default.asp?qid=68093&tid=

    http://asp.elitefts.com/qa/default.asp?qid=68101&tid=

    those 2 post you almost have the program for free..
    This is the Matt K variation.....
  15. Wednesday Oct08 Deadlifts and more ...

    Wednesday Oct08

    Deadlifts and more

    Deadlifts(sumo) - 265x3, 285x3, 305x3

    Pullups - 10 set of 4 reps
    Reverse Hyper 45" - bwx10(4 sets one second pause on top)
    Dumbell Shrugs - 85x18, 85x13...
  16. Tuesday Oct07 Bench + Stuff Bench press -...

    Tuesday Oct07

    Bench + Stuff


    Bench press - 190x5, 200x5, 210x5

    Bench press - 135x8, 135x8, 135x8
    Dips - bwx10, bwx10, bwx10
    Kroc Row - 55x15, 55x12, 55x12
  17. Monday Oct06 Conditionning - hockey game, we...

    Monday Oct06

    Conditionning - hockey game, we lost, i'm with stupid!:outnumber:
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    forgot my picks...im out!:hello:

    forgot my picks...im out!:hello:
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    Buy the book or read the q/a...!!

    Buy the book or read the q/a...!!
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    50,935

    Been reading your log today(not all of course),...

    Been reading your log today(not all of course), man that good inspiration, motivation..amazing work Bomber!!
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