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: Malley
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
