What does your weekly training look like?
Best Lifts unequipped
Best lifts Equipped
Thankfully Representing AtLarge Nutrition and EliteFTS
3 days per week. Rotate the big 4 each day.
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Just get under the bar!
Monday: Heavy Bench/Tris
Tuesday: Back Squat/Biceps
Thursday: Shoulders/Incline Bench/Tris
Saturday: Front Squat/Hams/Calves/Abs
Best lifts: 615/475/660, Raw w/ Wraps
Weds-ME SQ DL
Sat-DE SQ DL
2ply Squat 550 10/17/09 Bench 470 10/17/09 DL 480 10/17/09
Raw Squat 550 11/28/12 Bench 425 5/14/11 DL 530 6/3/12
1. Upper push/pull + arms
3. Squat, calves, abs
5. Upper push/pull + arms
7. Front Squat, deadlift, abs
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 175kg (386lb)
D: 227.5kg (502lb)
Monday: DE Bench
Tuesday: Back and Biceps
Wednesday: Unilateral leg exercise and abs
Friday: ME Bench
Saturday: Back and Biceps
Sunday: Unilateral leg exercise and abs
Monday- ME deadlifts, 2-3 mile fast run
Tuesday- 15-20 mile fast ride
Wednesday- ME bench and upper, 2-3 mile fast run
Thursday- ME/DE squats, 10-12 mile short ride
Saturday- 100-120 mile ride
Sunday- DE bench and upper, 10-12 mile ride and 3-4 mile slow run
"Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
"Alex is all knowing and perfect"-----Jane (loosely paraphrased)
Current mile time: 4:23
Century races: 3
Current supps: http://www.atlargenutrition.com/prod...covery/results
Mon: ME lower
Tues: Dynamic upper
Thus: Dynamic lower
Fri: ME upper
A bunch of football related running mixed within there...
Currently 6 ft, 230 lb.
"All people dream but not equally. Those who dream by night in the recesses of their minds wake in the day to find that it was vanity; but the dreamers of the day are dangerous ones, for they may act their dream with open eyes to make it possible."
mon: ME SQ/ DL
tue: DE Bench
thur: DE SQ + DL
fri: ME Bench
last meet, GPC, Irish Open: 03/11/2012
@ 82.5kg/ 181 junior raw
B: 130 kg/286
best gym lifts:
B: 135 kg/300
D: 220 kg/485
I had been doing
Wed- ME Bench
Sat- DE Bench/Arms
But I am thinking about putting deads on a different day to focus on it better. If I do my split will look the same except deads will be on my back day
Mon- Squats(legs, abs)
Wed- ME Bench(chest, delts, abs)
Thu- Deadlifts(Back, traps/neck, abs)
Sat- DE Bench/Arms, abs
Last edited by muscle_g; 08-04-2013 at 01:29 PM.
Saturday - ME Lower
Sunday - ME Upper
Wednesday - DE Lower
Thurday - DE Upper
If i am traveling for work and cant do the wednesday/thursday DE work due to gym options, do more RE work and might do more days/shorter workouts.