View Single Post
Old 06-18-2013, 12:02 AM   #52
Hywelbane
Senior Member
Max Brawn
Points: 3,145, Level: 34 Points: 3,145, Level: 34 Points: 3,145, Level: 34
Activity: 15% Activity: 15% Activity: 15%
 
Hywelbane's Avatar
 

Join Date: Feb 2013
Location: Texas
Posts: 755
Training Exp: 8
Training Type: Powerbuilding
Fav Exercise: Squat
Fav Supp: Condense
Reputation: 46979
Hywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machineHywelbane is a lifting machine
Default New Routine

Conjured up a new routine, well not new exactly. This is basically the routine that got me strong in the first place. I feel I need a back to basics routine and this is what I've come up with. It is how I progressed to a 330(gym) bench, 475 squat (500 barely missed), and 520 deadlift @165 in single ply gear without any learning of the gear, basically putting it on without knowing grooves or having time to learn them.
Although I did tweak it with what I've learned over the years for my needs.

ME Push
Bench 5x2 + back off set of 8
CGBP max set of 4
Military 5x5
Dips 3x8-10

DE Pull
Deadlift 4x8
BB rows 3x10
Rear delt flies 3x15
Chin ups 3xmax
BB curls 4x12

ME Legs
Squat 5x3+ back off set of 6
Good morning 5x5
Weighted Decline situps 4x10

Off

DE Push
Bench 8x3 (4 sets 65%+ chains, 4 sets 70-75%+ chains)
Floor press 3x8
Military 4x12
Incline 12,10,8
Skulls 4x8

ME Pull
Deadlift 7x3 (2x3@65%,2x3@80%,2x3@90%, optional set of 3@95%)+back off set of 8+
Back extensions 4x8
Weighted abs 3x15

DE Legs
Squat 8x3(4 sets 65%+ chains, 4 sets 70-75%+ chains)
Front Squat 3x8
Hack squat 2x10
Hamstring curls 4x8
__________________
"...I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." - Henry Rollins


Last edited by Hywelbane; 06-18-2013 at 12:45 AM.
Hywelbane is online now   Reply With Quote