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Old 02-25-2013, 03:24 PM   #11
leefarley
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Originally Posted by vuleje View Post
Squat 200lbs x1; DL 240lbs x1; BP 145lbs x1.
a would do a fullbody 3 days a week.
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Old 02-25-2013, 04:52 PM   #12
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Would chin ups be an ok substitute to pull ups?
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Old 02-25-2013, 05:04 PM   #13
leefarley
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Originally Posted by thewingnut13 View Post
Would chin ups be an ok substitute to pull ups?
i wouldn't pull ups work the back/lats better in the contents of this workout.

Last edited by leefarley; 02-25-2013 at 05:07 PM.
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Old 02-25-2013, 05:13 PM   #14
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Great. Thanks for the response!
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Old 12-03-2013, 06:09 PM   #15
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Originally Posted by BendtheBar View Post

Monday Workout
  • Bench Press 5 x 5
  • Pull Ups 3 x 10
  • Seated Overhead Press 5 x 5
  • Barbell Curls 3 x 10
  • Dips 3 x 10

Tuesday Workout
  • Squats 5 x 5
  • Deadlifts 3 x 5
  • Weighted Sit Ups 3 x 10-25
  • Calf Raise 3 x 10-20
  • *Leg Curl 3 x 10-15 (Optional)

Thursday Workout
  • Dumbbell Bench Press 3 x 10
  • Barbell or Dumbbell Rows 3 x 10
  • Close Grip Bench Press 4 x 5
  • Seated One or Two Arm Dumbbell Press 3 x 10
  • Dumbbell Curls 3 x 10

Friday Workout
  • Squats 48
  • Romanian Deadlifts 4 x 10
  • Planks 3 x 60 seconds
  • Calf Raise 3 x 10
  • *Leg Extensions 3 x 10-15 (Optional)
Hey BTB! I was wondering if you included warm up sets in this here? Or should someone include their own warm up sets? Like on the Tuesday workout do you perform five working sets for squats or are two of those warm ups?
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Old 12-03-2013, 08:07 PM   #16
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Strong looking routine.
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Old 12-03-2013, 08:13 PM   #17
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Originally Posted by Adamite1114 View Post
Hey BTB! I was wondering if you included warm up sets in this here? Or should someone include their own warm up sets? Like on the Tuesday workout do you perform five working sets for squats or are two of those warm ups?
Good question.

The 5x5's can be worked as a straight 5x5 or as a ramping 5x5 with 2 warmups.

A ramp looks like:

60% x 5
80% x 5
3 sets of 100% x 5

I woul dstart with a 3x5 and add sets ONLY if you feel needed.
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Old 12-03-2013, 08:15 PM   #18
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Originally Posted by BendtheBar View Post
60% x 5
80% x 5
3 sets of 100% x 5

I woul dstart with a 3x5 and add sets ONLY if you feel needed.
Thank a lot BTB. Considering this for after my meet.
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Old 12-03-2013, 09:04 PM   #19
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Originally Posted by Adamite1114 View Post
Thank a lot BTB. Considering this for after my meet.
It's a great program Adam! I am currently on week 29 and used this up to my meet and beyond
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Old 12-04-2013, 11:02 AM   #20
Adamite1114
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It's a great program Adam! I am currently on week 29 and used this up to my meet and beyond
That's great KD! What exactly have been your results on the program?
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