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| Routine idea | |
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| Tweet Topic Started: Jul 7 2005, 11:24 PM (176 Views) | |
| IronBender800 | Jul 7 2005, 11:24 PM Post #1 |
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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 |
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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 | Jul 8 2005, 07:00 AM Post #2 |
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Administrator
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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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4:42 AM Jul 11