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Thread: You show me yours and I'll show you mine

  1. #1
    Couldn't find IAMBUFF.COM
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    Apr 2007
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    You show me yours and I'll show you mine

    I have been a VERY long time reader of this forum but not until I started building my home gym did I signup and post...none the less I have always noticed people are very fast fo throw up the Starrs 5x5, BGB, WBB1-2-3, as a routine to research (and adapt to fit). But I want to see your exact routines assuming they are adapted.



    Like mine (currently) is, for example, WBB2 except I do a ultralight (5-15#) set of 15 to warm-up (ex-football player...have to warm up and stretch). Then do 2 heavy sets of 6 to 9 (once I can do 10 I advance weight). Also I alternate bar and dumbs on incline and flat bench. My chin, dips and pullups are weighted. And no leg press, or leg extension, just 2-10 squats. And on leg day I have weighted crunches are hanging leg raises. Also on day5 I work my obliques.
    Then every 8th week we do a boxing routine ->middle of the page is the routine



    Basically if you could just post your routines, or the routine title and your adaptations...I will be your friend

  2. #2
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Mine is a modified BGB, which is a 4 day split. You can see how I modified it by looking at the past week of my journal (in my sig.) Hope it helps - I've been happy with it.
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  3. #3
    Senior Member deeder's Avatar
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    See attached for the 4 week program I am on right now. I just started week 3.
    Attached Files Attached Files
    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)

  4. #4
    Ex-Twig. Future Freak. Rock Steady's Avatar
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    Quote Originally Posted by deeder View Post
    See attached for the 4 week program I am on right now. I just started week 3.
    Wow, that's a lot of volume! How have the first 2 weeks been?
    My Journal & Before/After Bulk Pictures
    6'1, 217 lbs
    Lifts (lbs): D:465 / SQ (to ||):335 / DB Bench: 110s x 4 / TK:8

  5. #5
    Senior Member Sensei's Avatar
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    I'm on the "Get-to-the-gym-as-often-as-possible-and-try-to-do-kettlebell work-when-I-can't" program... It's a pretty crappy program and I don't recommend it.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  6. #6
    天龙 McIrish's Avatar
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    Tuesdays - Back
    Deadlifts (5x5)
    BB Rows (3x3, 4x4, or 5x5)
    Clean and Jerk (8,6)
    Pull-ups

    Thursdays - Chest and Abs
    DB Bench (5x5)
    BB Incline (8,6)
    Dips
    Weighted Cable Ab Crunches

    Saturday - Legs
    Squats (5x5)
    SLDL (8,6)
    Calve work
    Goodmornings (only if I remember to do them)

    Anyhow, there's nothing special about this split. I push the weight up when I can and I eat more when I can't. Whoever said the devil is in the details is right... so I just get rid of all the details and voila, I'm devil-less.

    Oh, I just saw your name - you're living in Dillon? Right on, I lived in Alumni. I was there this weekend for the Blue and Gold game, Claussen is going to be a beast in like 3 years.
    25 years old, 5'10''

    Back in the States to get hayooooge!

    Health goals
    - Weigh a healthy and active 170-180, healthy mind and body
    - Dunk a basketball (hey a man can have big dreams huh)
    - Swim 2-3x/week and become a better swimmer

  7. #7
    Senior Member deeder's Avatar
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    Quote Originally Posted by Rock Steady View Post
    Wow, that's a lot of volume! How have the first 2 weeks been?
    Absolute hell on earth.
    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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