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Need a Routine with mostly compound lifts

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  1. 05-21-2006, 05:19 PM #1
    KEFE
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    Need a Routine with mostly compound lifts

    I need a routine with compound lifts plese

    thanks
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  3. 05-21-2006, 05:38 PM #2
    TJ Cline
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    You will get nothing and like it.
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  4. 05-21-2006, 05:46 PM #3
    Bakerboy
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    I thought you were taking a week off kefe?
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  5. 05-21-2006, 05:55 PM #4
    KEFE
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    No that was the week of the 14- 19th or something like that
    5'6 155lbs
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    deadlift 385x3
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  6. 05-21-2006, 06:01 PM #5
    CowPimp
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    You still haven't read the stickies yet or what?
    The only time it's bad to feel the burn is when you're peeing...

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  7. 05-21-2006, 06:03 PM #6
    kenwood
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    Quote Originally Posted by KEFE
    I need a routine with compound lifts plese

    thanks
    your 12..stick to pushups and situps and etc.
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  8. 05-21-2006, 06:04 PM #7
    KEFE
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    Quote Originally Posted by kenwood
    your 12..stick to pushups and situps and etc.
    I am to Meatheaded for that brother
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  9. 05-21-2006, 06:06 PM #8
    KEFE
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    - One of my recent pictures

    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  10. 05-21-2006, 06:09 PM #9
    topolo
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    Why are you wearing lipstick?
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  11. 05-21-2006, 06:10 PM #10
    KEFE
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    another
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  12. 05-21-2006, 06:10 PM #11
    kenwood
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    Quote Originally Posted by KEFE
    I am to Meatheaded for that brother
    i am not your brother u punk....just EAT!!! here hes a routine for you

    mon: push
    benchpress 4xw/e(no half rep shit)
    overheadpress 4xw/e
    dips 4xw/e

    tues: off bitch

    wed: lower
    squats:4xw/e
    deads 3xw/e
    lunges 4xw/e

    thurs: off homo

    fri: pull
    bentover rows 4xw/e
    wg chinups 4xw/e
    bbcurls 4xw/e


    their Troll!!
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  13. 05-21-2006, 06:10 PM #12
    Double D
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    Wish I was that ripped at 12.........maybe I couldve been if I left those damned powedered dounuts alone.
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  14. 05-21-2006, 06:11 PM #13
    kenwood
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    lol it looks like your wearing lipstick you little troll!! ....Eat!!
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  15. 05-21-2006, 06:12 PM #14
    kenwood
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    Quote Originally Posted by Double D
    Wish I was that ripped at 12.........maybe I couldve been if I left those damned powedered dounuts alone.
    they were good too huh? i bet your eating them right now huh j.k
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  16. 05-21-2006, 06:13 PM #15
    KEFE
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    Quote Originally Posted by kenwood
    lol it looks like your wearing lipstick you little troll!! ....Eat!!
    I do eat you fat slob
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  17. 05-21-2006, 06:15 PM #16
    kenwood
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    Quote Originally Posted by KEFE
    I do eat you fat slob
    eat more you fucking twig
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  18. 05-21-2006, 06:17 PM #17
    Double D
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    Quote Originally Posted by kenwood
    they were good too huh? i bet your eating them right now huh j.k
    Wish I was. Its cutting season so they are outa the question. Waiting for november.............
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  19. 05-21-2006, 06:17 PM #18
    kenwood
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    kefe dont you just love it when all your threads go to shit?

    y dont you put a routine together yourself and read the stickies, instead of demanding a workout lol
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  20. 05-21-2006, 06:18 PM #19
    KEFE
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    I have one but i need one with compound exersizes instead of mine
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  21. 05-21-2006, 06:19 PM #20
    kenwood
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    Quote Originally Posted by KEFE
    I have one but i need one with compound exersizes instead of mine
    dont you know what compound exercises are?!?! jesus why do you even bother being on a bb site?
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  22. 05-21-2006, 06:28 PM #21
    Spud
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    Day1: Bench Press to failure.
    Day2: Squat to failure.
    Day3: Deadlift to failure.


    You asked for it, you got it.
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  23. 05-21-2006, 06:35 PM #22
    kenwood
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    Quote Originally Posted by Spud
    Day1: Bench Press to failure.
    Day2: Squat to failure.
    Day3: Deadlift to failure.


    You asked for it, you got it.
    nice...then take day 4 as a rest day the on day 5 repeat day 1 and so on
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  24. 05-21-2006, 06:37 PM #23
    KEFE
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    Quote Originally Posted by kenwood
    nice...then take day 4 as a rest day the on day 5 repeat day 1 and so on
    Will this work?
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  25. 05-21-2006, 06:40 PM #24
    kenwood
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    yes you little germ
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  26. 05-21-2006, 06:51 PM #25
    P-funk
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    do a bill star 5x5 thing....

    mon
    squat
    bench
    BB row

    5 sets x 5 reps. same weight for all 5 sets

    wed
    squat
    bench
    bb row

    5 sets x 5 reps. weight is 20% lower then the weight on mon.

    fri
    squat
    bench
    bb row

    5 sets x 5 reps. ramp up to a final set of a max 5 reps.
    Optimum Sports Performance

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  27. 05-21-2006, 06:52 PM #26
    KEFE
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    Quote Originally Posted by P-funk
    do a bill star 5x5 thing....

    mon
    squat
    bench
    BB row

    5 sets x 5 reps. same weight for all 5 sets

    wed
    squat
    bench
    bb row

    5 sets x 5 reps. weight is 20% lower then the weight on mon.

    fri
    squat
    bench
    bb row

    5 sets x 5 reps. ramp up to a final set of a max 5 reps.
    I thought that was over training?
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  28. 05-21-2006, 06:54 PM #27
    P-funk
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    Quote Originally Posted by KEFE
    I thought that was over training?

    how so?

    It accounts for volume and intensity.....

    mon- highest volume (5x5 at same weight)
    wed- light day (20% less then mon. for same sets and reps)
    fri- med volume load day (1 max set of 5 reps)
    Optimum Sports Performance

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  29. 05-21-2006, 07:07 PM #28
    KEFE
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    Quote Originally Posted by P-funk
    how so?

    It accounts for volume and intensity.....

    mon- highest volume (5x5 at same weight)
    wed- light day (20% less then mon. for same sets and reps)
    fri- med volume load day (1 max set of 5 reps)
    I dont understand . Can you give an example icluding wieght please
    5'6 155lbs
    bench 275x3
    squat 375x2
    deadlift 385x3
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  30. 05-21-2006, 07:09 PM #29
    P-funk
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    Quote Originally Posted by KEFE
    I dont understand . Can you give an example icluding wieght please

    are you a fucking moron?!!??!?!?!?!?


    Look you fucking jack ass....

    mon-
    squat- 200lbs/5 sets x 5 reps

    wed-
    squat- 160lbs/5 sets x 5 reps

    fri-
    squat- work up to a max set of 5 reps....maybe 220lbs or something. depends on what you can do and where you are at.



    There.....now go read the stickies you stupid shitheaded asshole.
    Optimum Sports Performance

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  31. 05-21-2006, 07:18 PM #30
    kenwood
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    Quote Originally Posted by P-funk
    are you a fucking moron?!!??!?!?!?!?


    Look you fucking jack ass....

    mon-
    squat- 200lbs/5 sets x 5 reps

    wed-
    squat- 160lbs/5 sets x 5 reps

    fri-
    squat- work up to a max set of 5 reps....maybe 220lbs or something. depends on what you can do and where you are at.



    There.....now go read the stickies you stupid shitheaded asshole.
    that simple.
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