Q for goPro

tenxyearsxgone · 12-10-2004, 08:39 PM

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

**CowPimp** · 12-11-2004, 12:12 AM

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

tenxyearsxgone · 12-11-2004, 12:49 AM

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

**CowPimp** · 12-11-2004, 12:54 AM

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...

tenxyearsxgone · 12-11-2004, 02:07 AM

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?

tenxyearsxgone · 12-11-2004, 07:28 AM

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

12-10-2004, 08:39 PM	#1
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	Question for GoPro and Others 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 Last edited by tenxyearsxgone : 12-10-2004 at 09:11 PM.

12-11-2004, 12:12 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Why don't you use a power lifting routine? Use Westside, or Metal Militia's bench press routine, etc.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

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12-11-2004, 12:49 AM	#3
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	i've done westside...i dont like it... and mm focuses on bench

12-11-2004, 02:07 AM	#5
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	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?

12-11-2004, 07:28 AM	#6
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	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