Since I have new goals and Routines that will be going on, I guess I should start a new Log and break everything down for everyone. For Bench
I will be looking to follow The Gorilla Method
. For Squat
I will be doing a 5x5
till the knee is 100%, then will give Smolov squatting a try. Dead lifts
I will be following a plan Steve, has used.
Benching week Goal's(all weeks are 3x3
week 7: Test 1 RM
1) Deadlifts 6 sets x 3 reps with 65% of your one rep max.
Each week add 10 pounds. When you can't safely hit 3 reps on a set, drop it. Never perform a rep if your form starts to slip.
So let's say you start with 250 pounds on deadlifts and hit 6 sets x 3 reps. You add weight for 2 weeks, but when you get to 280 pounds the last set feels spotty and you are unable to hit 3 safe reps. Drop that set and continue adding weight.
You continue this pattern of adding a weekly weight, and dropping sets until you can perform only one set of 3 reps. At that point take a week break, come back and test your max.
Squat's: I will be starting at bar again
Week Break Down:
Mondays: Bench&Dead lift
Thursday: Dead lift& Bench
Gorilla Bench: http://ironpupil.blogspot.ca/2012/10...h-program.html