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Best routine I've ever done for strength...
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Posted by: SuperFlex
This routine got me up to 365lbs. for reps on bench. This was after 2 months of training coming back from a looong layoff... I decided to take a step back on legs however. 405lbs is all I'm willing to do. 500lbs. wouldn't be hard at all though. I believe I'm a legit 700lb. raw squatter if training for it...
Anyway I'll post the routine, but it will take a few minutes. Hopefully it will help someone out...
Posted by: kenwood
what works for you doesnt mean it will work for someone else 
Posted by: SuperFlex
WEEK 1
MONDAY: SQUAT DAY
-1 set at 45% of your working weight for 10 reps
-1 set at 65% for 5
-1 set at 85% for 3
-1 set at 90% for 1
Working sets
-3 sets of 10 reps
-3 sets of Leg Presses for 10 reps
-3 sets of walking or standing lunges
alternate with leg extensions for 3 sets of 10 every other workout
-4 sets of seated calf raises for 10 reps
TUESDAY: BENCH DAY
-1 set at 45% for 10 reps
-1 set at 65% for 5
-1 set at 85% for 3
-1 set at 90% for 1
Working sets
-3 sets for 10 reps
-3 sets of incline db presses for 10
-3 sets of dips for 10
-3 sets of db flyes for 10
THURSDAY: DEADLIFT DAY
SAME WARM-UP SETS
Working sets
-3 sets for 10 reps
-3 sets of barbell rows for 10
-3 sets of wide grip pulldowns for 10
-2 sets of stiff legged deadlifts standing on box for 10
-3 sets of heavy shrugs for 10
FRIDAY: ASSISTANCE DAY
-2 SETS OF CLOSE GRIP BENCHES FOR 15-20 AS WARM-UPS
-3 working sets for 10 reps
-3 sets of barbell shoulder presses for 10
-3 sets of db laterals for 10
-3 sets of bent laterals for 10
-3 sets of cable pushdowns for 10
-3 sets a db curls for 10
-3 sets of standing calf raises for 10
CONTINUE TO USE THIS SET-UP FOR THE DURATION OF THE PROGRAM! SIMPLY FOLLOW THE NEW REPS SETUPS...
WEEKS 2-3
Increase the weights you're using and do 8 reps per working set for the core lifts... Continue to perform 10 reps for the assistance exercises.
WEEKS 4-5
Increase the weights and do 5 reps on the main lifts. Increase the weights of the supplemental lifts as well at perfrom 8 reps.
WEEKS 6-7
Increase the weights again to perform 3 reps on your main lifts. Other exercises remain at 8 reps.
WEEK 8
Attempt a new 1 rep max. You should be at least 30lbs stronger! I was much more, but had just returned to lifting... If you fail, drop the weight 5-10 pounds and try again... Stay with eight reps on every other lift!
Posted by: Double D
Routine looks pretty good. Nothing really out of the ordinary. I assume you were pretty strong prior to your layoff? Because muscle has amazing memory.
Posted by: PWGriffin
Quote:
Originally Posted by SuperFlex
This routine got me up to 365lbs. for reps on bench. This was after 2 months of training coming back from a looong layoff... I decided to take a step back on legs however. 405lbs is all I'm willing to do. 500lbs. wouldn't be hard at all though. I believe I'm a legit 700lb. raw squatter if training for it...
Anyway I'll post the routine, but it will take a few minutes. Hopefully it will help someone out...
|
You and your damn "best routine for ______" threads.
Posted by: SuperFlex
Quote:
Originally Posted by Double D
Routine looks pretty good. Nothing really out of the ordinary. I assume you were pretty strong prior to your layoff? Because muscle has amazing memory.
|
Yes sir, good assumption... The routine works great however! Check it out now, you read an unfinished program because I was going to make seperate post for each rep breakdown.
Posted by: SuperFlex
Quote:
Originally Posted by PWGriffin
You and your damn "best routine for ______" threads.
|
Only trying to help... I've received some, so I'm only giving back...
Posted by: SuperFlex
Quote:
Originally Posted by kenwood
what works for you doesnt mean it will work for someone else |
You will bench 300lbs. if you do it... Thank me then.
Posted by: P-funk
what is your BW? A raw, LEGAL, 700lb squat is fucking sick!
Posted by: SuperFlex
Quote:
Originally Posted by P-funk
what is your BW? A raw, LEGAL, 700lb squat is fucking sick!
|
I've never done it P... I believe I could. No doubts about it. With a little time in specialized training...
Posted by: IainDaniel
I believe I could throw a 100 mile an hour fastball as well. 
Posted by: SuperFlex
Quote:
Originally Posted by IainDaniel
I believe I could throw a 100 mile an hour fastball as well. |
I believe you could suck a dick...
Posted by: IainDaniel
Quote:
Originally Posted by SuperFlex
I believe you could suck a dick... |
Everything you believe in or think about have to do with your homosexual tendancies?
Posted by: camarosuper6
Pics?
Posted by: ReproMan
Quote:
Originally Posted by IainDaniel
I believe I could throw a 100 mile an hour fastball as well. |
You're a mod eh? I didn't know there was a sarcasm forum.
Posted by: IainDaniel
I blocked you out 
There will be no serious people in the sarcasm forum
Posted by: ReproMan
Quote:
Originally Posted by IainDaniel
I blocked you out
There will be no serious people in the sarcasm forum |
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