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Old 11-29-2010, 04:00 PM   #48
BendtheBar
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Join Date: Jul 2009
Location: Louisiana
Posts: 80,910
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
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How's this look:

Monday
Bench Press 3x5
Barbell Rows 3x5
Seated Military Press 3x5
Squats 1-2x12-20
Sumo RDLs 3x5
Barbell Curls - Max Reps 5 Minutes

Wednesday
Deadlift 3x5
Dips 3x5
Seated One Arm Dumbbell Press 3x5
Squats 1-2x12-20
BB Calf Raise 3x10-20
Weighted Situps 3x10-25

Friday
Dumbbell Bench 3x5
Seated Military Press 3x5
Rack Chins 3x5
Squats 1-2x12-20
Sumo RDLs 3x5
Concentration Curls - Max Reps 5 Minutes

Notes:

Squats. It will take me a few weeks to build back up to 20 reppers. My endurance is week.

Sumo RDLs. Sumo RDLs are ramped sets. 60-80-100.

Deadlifts. Deadlifts are ramped sets. 60-80-100.

3x5 sets. All 3x5 sets are a Reg Park style 5x5 except for rack chins. I plan on a dding weight to rack chins, but there will be a learning curve.

Curls. I am going to pick a weight and just rest-pause the heck out of biceps. I won't use any specific rest periods, but will just hammer away as much as possible. Heavy curls don't feel good to me, so these will allow me to drop the weight a hair and kill my biceps.

Military Presses. My left shoulder is a bit tender during BTNs, so I'm sticking with seated military's for a while.
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