I designed my own strength/bodybuilding program, and it has been working very well for me. It is based on a 3-day per week schedule, one heavy squat, one heavy bench, and one heavy deadlift day. It is full-body as well. Here it is:
Monday: Heavy Bench day
Power Cleans - 5 ramping sets of 3
Flat Barbell bench - 5 ramping sets of 5
Squat - 4 ramping sets of 10
chin-ups/pull-ups - 2 x 10
Wednesday: Heavy Deadlift day
Deadlift - work up to one single heavy set of 5
Overhead press - 5 ramping sets of 5
Front squat - 5 ramping sets of 5
Friday - Heavy squat day
squat - 5 ramping sets of 5
DB bench - 5 ramping sets of 10
BB rows - 5 ramping sets of 5
weighted chin-ups/pull-ups - 3 x 5
For cardio, I have been taking MMA classes 2 - 3 days per week. Some days I have MMA right after I go to the gym, otherwise I run like 2 miles on the eliptical.
Basically just keep trying to increase the weight as often as possible. Pretty simple, full-body routine, and it has been working very well for me.
I like that, but how do you go heavy on both rows and weighted pullups back to back? You must be in very good condition, either one of those if I go heavy they wipe my back out.
I don't think that pull-ups are that hard. I basically do the exercises in order of what I think is hardest (first) to the easiest (last).
I guess by doing SS and following it with the texas method, I got used to doing lots of heavy compounds right in a row. I don't even really feel tired or worn out until after I'm done my workout.
Oh ya, plus I superset (with rest) the two sometimes.
Like I'll do
set 1 rows
set 2 rows
set 3 rows
set 1 pull-ups
set 4 rows
set 2 pull-ups
set 5 rows
set 5 pull-ups
Then I go home happy that I'm done with that
Last edited by brihead301; 04-29-2009 at 08:44 AM.
well nice bro, I like the look of that format
I've always been good at pullups cause of strength:weight ratio, but I still do find them extremely taxing if I push the weights.