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Thread: Mwf

  1. #1
    Senior Member GEOFF361's Avatar
    Join Date
    Dec 2004


    i havevent lifted seriously for about a year and im trying to get back into the swing of things. i always used to do mondays wednesdays and fridays only at the gym but that seems like too little to me now. I live at school so i could go to the gym any time, and i know alot of kids that are going everyday, should i start going everyday cuz only 3 days a week sounds like too little time at the gym. i basically did WBB routine 1, but maybe i could do all bis mon, shoulders tu, legs wed, chest thur, and tris fri? i dunno just wondering what the best way to get back into the swing of things is, thanks

  2. #2
    Senior Member Anthony's Avatar
    Join Date
    Dec 2000
    Use a full body routine 3-4 times a week focusing on big compound movements. Add some type of sprinting intervals 1-2 times a week. Take at least one full rest day per week. Vary your reps/sets/intensity. Eat lots of good food.

    I think that covers everything you need.
    Facebook - BW166 SQ585 BP405 DL660 CL310

  3. #3
    Join Date
    Oct 2005
    agreed.. i prefer upper/lower twice a week but fullbody with varying intensity/rep range is real solid also

  4. #4
    Senior Member deeder's Avatar
    Join Date
    Oct 2005
    I've found this works well for me:

    Monday - Legs (squat, SLDL, hack squat, etc)
    Tuesday - Back (pullups, BB rows, DB rows...) and Biceps
    Thursday - Chest and Triceps
    Friday - Deadlift + Shoulders
    Full Powerlifting
    Squat - 595lbs -- 270kg -- Dec. 31, '09 (Provincial Record @100kg class)
    Bench - 374lbs -- 170kg -- Dec 20, '08 (@100kg class)
    Dead - 589lbs -- 267.5kg -- Dec 20, '08 (Provincial Record @100kg class)
    Total: 1537lbs -- 697.5kg -- Dec 20, '08 (Provincial Record @ 100kg class)
    Bench Only -- 358lbs -- 162.5kg -- Nov. 25, '07 (Provincial Record @ 90kg class)
    Bench Only -- 376lbs -- 171kg -- Jan. 26, '08 (Provincial Record @ 100kg class)


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