|02-28-2014, 02:23 PM||#1|
Join Date: May 2013
Location: San Diego
Training Exp: on and off 5 years
Training Type: Powerlifting
Fav Exercise: Deadlift, Squats
Fav Supp: Phosflex
Essential Strength: Legs, Push, Pull Fullbody Workout
Bench Press 3x3
Lunges or Leg Press 2-3x12-15
Military Press 3x5
Bench Press or Machine Press 3x10
Chin-ups 3xAMAP or Row variation 3x10
Progression Once you can do three sets of the rep goal then add five pounds the next week. This applies to every lift but your 20 rep squat and pulls and chins.
20 Rep Squat This will be worked at 50% of Monday's squat weight. It's okay if you cannot complete 20 reps, then just do AMAP. This exercise does not progress on it's own. It only progresses if your heavy squat progresses. Only ever use 50% of your heavy squat.
Pulls and Chins For pull-ups and chin-ups once you are able to complete three sets of 12 reps add weight.
The Small Stuff For abs, calves, and grip (or forearm) I like the Reg Park Philosophy. So, IF you want to isolate theses muscles, choose one exercise for each muscle after every workout. Abs 3x15-20, Calves 2x15-20, Grip 2x10.
Rest 2-3 minutes.
|02-28-2014, 04:52 PM||#2|
Bearded Beast of Duloc
Excellent. Moving to workout section.
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