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Q for goPro


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Posted by: tenxyearsxgone

I was curious what you though of power training, your program and max-ot

here is a routine I'd like to undertake for pure strength gains...i'm a somewhat of an ectomorph at 5'11" 180lbs...but my lifts are

dont laugh at my squat...

sq -- 330
dead -- 445
bench -- 300

but my arms are only 16.5" and chest is only 42

At first i wanted to get bigger...but now my goal is to up my lifts ... id like a bench of about 350 and a squat at around 405 with breaking parallel... anyway...here is my routine

Monday

Squats -- 4x6
Good Mornings -- 2x6
Roman Chair -- 2x6
Calves -- 4x8
Abs

Wednesday

Bench -- 3x4-6 --> Alt w/ 1 week of Inc. Press every 3 Weeks
Inc. DB -- 2x6
JM Press -- 3x6
Side Raise -- 3x6

Friday

Deadlift -- 3x3 --> Every 3rd Week do either SLDL or Romanian DL
B/O Row -- 2x6
Pull Ups -- 3x6
BB Shrugs -- 3x6

Saturday

Military Press -- 2x6
Rope Pull Downs – 3x6
BB Curls -- 3x5
DB Curls -- 3x6
Calves – 4x8
Abs


Posted by: CowPimp

Why don't you use a power lifting routine? Use Westside, or Metal Militia's bench press routine, etc.


Posted by: tenxyearsxgone

i've done westside...i dont like it... and mm focuses on bench


Posted by: CowPimp

Quote:
Originally Posted by tenxyearsxgone
i've done westside...i dont like it... and mm focuses on bench
Yes, I was suggesing MM for the bench. Use something else for the squat and deadlift. There are other viable powerlifting routines out there. However, if you want to improve your core lifts, then you should be doing a powerlifting routine...


Posted by: tenxyearsxgone

what makes powerlifting routine so different then mine...i am using workouts that they use and going low reps also i am only relaly not doing a DE day?


Posted by: tenxyearsxgone

goPro and others what do you think about this program???

Strength Routine

Fiber Target: IIb

Monday

Squats -- 4x6
Good Mornings -- 2x6
Roman Chair -- 2x6
Calves -- 4x8
Abs

Wednesday

Bench -- 3x4-6
Inc. DB -- 2x6
JM Press -- 3x6
Side Raise -- 3x6

Friday

Deadlift -- 3x3
B/O Row -- 2x6
Pull Ups -- 3x6
BB Shrugs -- 3x6

Saturday

Military Press -- 2x6
Rope Pull Downs – 3x6
BB Curls -- 3x5
DB Curls -- 3x6
Calves – 4x8
Abs

Fiber Target: IIa

Monday

Squats -- 4x8
Good Mornings -- 2x8
Roman Chair -- 2x8
Calves -- 4x8
Abs

Wednesday

Inc. Bench – 3x6
Flat Bench DB -- 2x8
JM Press -- 3x8
Side Raise -- 3x8

Friday

Deadlift -- 3x3
B/O Row -- 2x8
Pull Ups -- 3x8
BB Shrugs -- 3x8

Saturday

Military Press -- 2x8
Rope Pull Downs – 3x8
BB Curls -- 3x8
DB Curls -- 3x8
Calves – 4x8
Abs

Fiber Target: IIa/IIb

Monday

Squats -- 2x6
Squats – 2x10
Roman Chair -- 2x6
Calves -- 4x8
Abs

Wednesday

Inc. Bench -- 3x4-6
Flat Bench DB -- 2x10
Push Down -- 3x6
Rear Delts -- 3x10

Friday

SLDL – 3x10
WG Pull Down -- 2x6
Pull Ups -- 3x10
DB Shrugs -- 3x10

Saturday

Military Press -- 2x6
Rev. Grip Pull Down – 3x10
BB Curls -- 3x4
DB Curls -- 3x10
Calves – 4x8
Abs

Schedule

Week:

1. IIb
2. IIb
3. IIa
4. IIb
5. IIb
6. IIa/IIb
7. IIb
8. IIb
9. IIa
10. IIa/IIb



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