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Thread: How's it look

  1. #1
    Senior Member Bosshogg300's Avatar
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    How's it look

    Monday- Max upper
    Main lifts: Reg Bench, Floor press, inlcine, boards 1-3
    skullcrushers or Barbell Ext 5sets x 10
    dips 3sets x 10
    militray press 3sets x 6
    cable rows 3sets x 10
    pecdeck 3sets x 10
    pushdowns 3sets x 10
    *
    *
    Tuesday - Dynamic lower
    Main lift- Speed squat 10sets 2**** 50-60 of 1rm max
    GHR 3sets x 10
    lunges 2-3sets x 10
    leg ext 3 sets x 10
    calf raises 3 sets x 15
    Shrugs 3 sets 10 reps
    *
    *
    wednesday -off ABS & GPP
    *
    *
    Thursday- Dynamic Upper
    Main lift- Speed Bench 9sets x 3reps 50-60% of 1RM
    lockoouts @ various heights or DB press 4 sets x 5reps
    Rolling DB Ext, Tate press, cross body ext 4-5sets x 10 reps
    Pushdowns W/ or W/O bands 3-4 sets x 10 reps
    Lat pulls 4sets x 10
    rear delt flys 3sets x 10
    facepulls, behind neck pulldowns 3sets x 10
    flys 2sets x 10
    *
    *
    *
    Friday-Max lower
    Main lifts: Good Mornings, Box Squat, Safety bar squat
    Legpress, SLDL 4sets x 5-8
    GHR 4sets x 8-10
    Back Ext 4sets x 10
    Barbell Row 3 sets x 8-10 reps
    ABS
    *
    *
    *
    Saturday- GPP
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  2. #2
    illinois fattest lifter theBarzeen's Avatar
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    what are you training for?
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

  3. #3
    Senior Member Bosshogg300's Avatar
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    i am just getting back into powerlifting full tilt now i had to take some time off and was just doing some basic training, not focused on powerlifting, but now that im 100% again i am ready to just get back into powerlifting, so i am powerlifting
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  4. #4
    illinois fattest lifter theBarzeen's Avatar
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    personally I'd move the max lower day a day later to give more rest.

    Other than that it all really depends on how developed you are and how quickly you recover.
    With the weights I use I couldn't do that much volume for very long. When I was just getting started the weights were lighter so I recovered faster and could program like that.

    When in doubt..... try it...... then make any adjustments as you need them.

    Good luck
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

  5. #5
    Senior Member Bosshogg300's Avatar
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    Yea I recover pretty good and I'm wanting to add size to so I added some extra accessory work, and ok I'll move the max lower day but do you think it will effect my max upper day moving it a day closer to my max upper
    " though the pain may come over you, never let it overcome you "
    FUSCULAR*(fus*ku-lar)adj.: A large person who is a combination of fat and extreme muscular mass.
    Height-5'9
    Weight- 205
    Age-21
    (Raw lifts) - BP-325 SQ-600+ DL-520
    My journal http://www.wannabebig.com/forums/sho...art&highlight=

  6. #6
    illinois fattest lifter theBarzeen's Avatar
    Join Date
    Jul 2009
    Posts
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    Try it out and see how it goes.... I know how my body responds, but you might not be the same.

    Give it a month either way and adjust accordingly. If you are really worried about it you can adjust it either way depending on what you are pushing heavy that week....
    Meet PR's: 1008-750-750 - 2464

    Gym PR's... don't count ... time to do another meet!

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