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Routine idea
Topic Started: Jul 7 2005, 11:24 PM (176 Views)
IronBender800
Flippin Sweet
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ME Squat Assistance ()=starting weight for all sets and reps

Speed will be done on ME and DE days

On ALL sets accelerating the weight up as fast as possible will be emphasized.

Power cleans 5x3 (185)
Snatch grip deads 3x8 (185)
Barbell Rows 4x8 (165)
Decline bench sit-ups 3x6-8

DE Bench Assistance


3 Board or floor press 3x3 (225)
Lying Tricep Extensions 3x8 (95)
Side db laterals 3x8 (30)
Barbell Curls 3x6 (95)


DE Squat Assistance


Parallel close stance squats 5x2 80% of max (245)
Hang Cleans 5x2 80% of max (185)
Weighted chins 3x6 (bw)
Close Grip rows-3x6 (185)
Weighted situps 3x10


ME Bench Assistance

Flat db bench 3x8 (55)
Close Grip Bench 4x6 (185)
Military Press 4x8 (95)



ME Squat Exercises

Week 1- Parallel Box Squat to 1rm
Week 2- Close stance Arched GM to 3rm
Week 3- Rack pulls (2" below knees) to 1rm
Week 4- 10" Box squat to 1rm
Week 5- Wide stance Arched GM to 3rm
Week 6- Extra rom snatch grip platform dead to 1rm
Week 7- 1" above parallel box squat to 1rm
Week 8- Sumo deadlift to 1rm
Week 9- Rack pull (knee level) to 1rm

ME Bench Exercises

Week 1- Floor Press to 1rm
Week 2- Decline Press to 1rm
Week 3- 3 Board Press to 1rm
Week 4- Close Grip Bench to 1rm
Week 5- 2 board press to 1rm
Week 6- Incline Press to 1rm
Week 7- 1 board press to 1rm
Week 8- Close Grip Floor press to 1rm
Week 9- Close Grip Incline press to 1rm

DE Bench you do this too! FIRST: 9 sets of 3 with 3 different grips on the flat bench press with 40-55% of your max

DE Squat you do this too! FIRST: 8-10 sets of 2 on the parallel box squat with 40-60% of your max squat
Stats: 5'9 214lbs compete 198

Squat 435 raw/505 in metal ace briefs with blue bands all done using monolift

Bench 315 but have been good for at least 330 (225x15)

Deadlift 505 455x10 495x5
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Captain
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1) Westside has stopped ME Goodmornings for the most part I've heard. They find them dangerous when done that heavy. you sure you want to still do them for ME?

2) Week 6 ME Squat: Extra ROM snatch grip dead. That's one hell of a range of motion! How much extra ROM you gonna add?

3) This routine looks fantastic! :)

4) Add weight to those pullups boy

5) Refer to #4 for situps

6) Up the military weight as you move on obviously...95lbs heh

7) 55lb dumbell presses? Why so light? You can probably do 3x8 with 75+

8) I don't like ending a routie with a max deadlift variation. I believe the last time I did this I skipped the last week and made it a max out week

9) Thought you didn't like parallel or above parallel ;)

10) No full squats? That just isnt like you bro!

There's all my comments, for now haha.

-Steel
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