I would say you're between 230-235
5'8" 177 (meet PRs) ALL RAW
Bench - 290 (291) Pause reps Dead - 500 (479.5) Squat - 446 (430)
Total - 1236 (1168.4)
Goals: Bench - 280 met 1/19/09 new goal - 300 Squat - 435 met 11/28/09 new goal 475 Dead - 500 met 1/23/10 new goal 525
Hey Chris I am thinking of trying this routine. I wanted to know why there isn't any shoulder work.
Yeah, honestly i also thought there was not enough shoulder work. But my shoulders actually got noticeable bigger. I am doing my final day of the program today. Will post results.
I will be giving this a shot. Looks great. Chris - do you think this template could be modified for squatting/pulling?
just finished up with week 2 of 30lbs. in 30 day so far soo good;done everything pretty much how its laid out other than two modifications replaced leg press with some single leg work, replaced calves with some rehab exercises such as rotator cuff work, low trap work
performed 250 2x2, went up with no prob.
performed 50lbs. dumbbell's by 40 reps to failure, prob up the weight next week to 55 lbs.
im liking this program a lot, almost feels like the first workout of the week is a nice little deload, and it gets progressively harder throughout the week
calories have been prob. around maintenance , just more conscious with what I eat (lot of clean foods, and your occasional 1000 calorie burrito!)
i'll let your guys know how the 3rd week goes!~
Just finished week 1 and WOW I'm feeling it already. My starting max was 240 which I got the week prior. The double on friday felt kind of hard. Wasn't expecting that wince I usually rep that same weight for 3 sets of 5.
My back and lower body aren't feeling that great, so I think I'm going to give this a try. Mr. Mason, do you recommend using my current max (this was done with my partner giving me a handoff) or should I be conservative and take off some pounds?
I have another question. Would it be alright to do week #1, take a week off, and continue with the remaining program after (week 2, 3, 4)? Because my gym closes on holidays so I'd like to finish the first week, take a week off during thanksgiving, and finish the remaining program before christmas. Is this okay?
Last edited by MPB; 11-09-2008 at 07:14 PM.
i tested my 1RM today. My beggining RM was 210-215. I did 235x1 today. My friend who did this program with me started with 195-200 1RM. He did 220x1 today. It wasnt 30lb gain, but we are still pretyy satisfied with the results. I would reccomend this program, as it was meet and surpass my expectations.
I just thought shoulder work may be important in increasing bench, that was my only thought.
I am trying this out today Chris, I will tell you how it goes!
Ok I did my first day.
Instead of skull crushers, can I do these? http://www.netfit.co.uk/fitness/exer...ench-press.htm
Except not on a ball lol. Skull crushers REALLY hurt my elbows and I dont feel anything in the triceps at all.
And btw your right... I was tempted to do more sets... but I restrained.
Can I run this^^ after your program?
i'm looking for another 3 day split (but without squats but with deadlifts-- my ass is too muscular/big for my body)
though if you have any suggestions, with your track record of success I'll do it.
Btw, I have one workout left and my old 1RM was 170. I'm easily doing 190 now after 4 weeks. Thanks for the routine, Chris!
Last edited by iknowwhoyouare; 11-12-2008 at 09:28 PM.