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Thread: powerlifting routine...
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powerlifting routine...
my friend got this workout from a powerlifter that has has had great success. my friend is using it and also says its a great routine, its a bit high volume but hes growing from it and is natural.
ok the reps change everytime u hit the same muscle like 10x10,10x5,10x3. so it changes for bench every 3-4 days and every 7 days for squat. everything is done like this except for abs.
monday
bench press
close bench
tuesday
bb rows
hammer curls
wednesday
squats
crunches
leg raises
thursday
bench press
jm press
friday
rows
rev. curls
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MA's Bionic Creation
- Join Date
- Mar 2001
- Location
- Indianapolis, Indiana
- Posts
- 4,756
curious what leg raises are and jm press?
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Senior Member
- Join Date
- Jul 2001
- Location
- quebec city,canada
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- 1,008
i' assuming that leg raises is an abs exercise but never heard about jm press
upper chest freak
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The JM Press is named for JM Blakely. This press is performed in the benchpress position. Imagine haning a plumb bob from the bar. You would want the plumb bob to fall directly over your upper chest. Perfoming the press you want the bar to follow the path of the string(the plumb bob). This puts much more stress on the on the triceps which is what most of these big benchers preach.
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Blue Collar Barbell
- Join Date
- Jan 2001
- Location
- LI,NY
- Posts
- 8,979
Just like pump said, they are basically a hybrid close grip bench and skullcrusher.
The exercises look good Calvin, but I don't like the 5 days in a row.
Do you know what percentages of your 1RM you'll be using? Doesn't seem like you'd be going too high.Best Meet Lifts(Raw):
@165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
@181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
Best Meet Lifts(Multi-ply):
@148- 575 SQ 315 BE 515 DL.....1400 total
@165- 680 SQ 380 BE 540 DL.....1555 total
@181- 700 SQ 375 BE 535 DL.....1605 total
Best Gym Lifts(Raw)
455(w/wraps) SQ 275 BE 545 DL
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Lord Kel Masters
- Join Date
- Jul 2001
- Location
- EXIT^2, Ny
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- 1,823
i heard them as being california presses...i've never done them but they sound ace
"The whole jedi thing was just not compatible with my lifestyle. My master was jelous he was always holding me back, -"be mindfull of the future, but live in the present"- what the hell does that mean? I even got my arm cut off...it just sucked. So i switched to the dark side and i havent looked back once...Now i am shooting lightning from my fingertips, choking people over the phone, i even get to wear a cape.....its just boss. My name is Anikin skywalker and i am a sith lord."
"i have the sex drive of 10 rabbits on viagra"
age: 19
height: 5'8'' (im lieing its probably 5'7'')
weight: 159-165 lbs (morning and day)
bodyfat: 8.6
bench:315
squat:405
Deadlift:500
goals for end of the year 405/500/600 at 170-175(with the 8pack)
other: dips 3 and a quarter plates for 4 reps
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my friend told me just pick a weight u can do for the first set..so if i can do say 315 for 10 then thats what i start with...he didnt really say much about % 1rm
yeah the leg raises are for abs....when i first looked at it it looks a bit much also but he says its great and he's geting stonger so it must work right. i dont know if ill do it or not.
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yep they're same as californian presses, there quite a good exercise but to be honest I'd just prefer to do close grips and skull curshers seperately.
Plus it's too easy to cheat on them. good for a bit of variation thohalf the time I have no idea what you're talking about. the other half, I'm not listening.
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