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Old 02-08-2011, 11:05 PM   #5
Just Bench 72
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Join Date: Feb 2011
Location: NYC
Posts: 21
Training Exp: 7
Training Type: Powerlifting
Fav Exercise: Bench
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Quote:
Originally Posted by gaspers04 View Post
Im no expert....Everyone has their own philosophy and methods. This works for me. Also, work dem legs boy! Get some of that GH released, strong legs strong body! If interested, just let me know and I will be happy to go into more detail. We are here to help each other reach our goals!

-Dynamic Squat Day
  1. Main Lift. (Box Squats)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Max Bench Day
  1. Main Lift. See the list below.
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts.
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

-Max Squat Day
  1. Main Lift. (Box Squats or Good Mornings)
  2. Main supplemental lift. (Heavy posterior chain lift)
  3. Accessory lift for the Glutes.
  4. Accessory lift for the Hammies.
  5. Accessory lift for the Lower Back.
  6. Heavy Ab work.

-Dynamic Bench Day
  1. Main Lift. (Speed Bench - 50-60% of 1rm)
  2. Main Supplemental Lift. (Pressing move hitting the Tris)
  3. Accessory lift for the Lats/Rear Delts. (A row)
  4. Accessory lift for the Delts. (Lateral Raises)
  5. Prehab for the Rotator Cuff.
  6. Prehab for the Elbows. (High rep push downs or DB kickbacks)

MAX BENCH LIFTS;
  • Close Grip Bench
  • Board Presses
  • Floor Presses
  • Low Incline Presses
  • Overhead Presses
I greatly appreciate your input, as that is what I'm here for. Starting next week, I will be incorporating some combination of squats, deadlifts, stiff legged deadlifts, and/or power cleans. I'm going to try to keep it very simple going forward, as I believe I will only be able to train 3 days a week. I like some of the Bill Starr 5x5 routines. I also joined the forums so people can keep me honest on my leg work!

2/8/11
Bodyweight: 202lbs (I was a little off on my bodyweight estimate in my first post)

Decline Bench: 255x4x3
JM Press: 75x3x10
Neutral Grip Pulldowns: 160x5, 180x5, 190x5,5
Cable Curls: 50x3x12
Rear Delts (Band Pulls): 3x10-15
Crunches 3x25
ss/ Leg Raises 3x25

Cardio:
Stationary Bike, 16 minutes (180 calories)

After another week or two I'll be conditioned for the gym and I'll have a routine going forward.
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