Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Resources > Articles

Notices

Articles Bodybuilding, Powerlifting, Nutrition, Supplement Articles.

Reply
 
Article Tools Search this Article Display Modes
  #1  
Old
BendtheBar's Avatar
BendtheBar BendtheBar is online now
Bearded Beast of Duloc
Max Brawn
Points: 1,478,514, Level: 100 Points: 1,478,514, Level: 100 Points: 1,478,514, Level: 100
Activity: 42% Activity: 42% Activity: 42%
Join Date: Jul 2009
Location: Louisiana
My Mood: Lurking
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default Steve Justa's Singles Routine
by BendtheBar 10-11-2009, 09:44 AM

Steve Justa's Singles Routine



Big Three Routine #1

-Train every day
-4 singles with each lift with a minute or two rest in between. Use 70% of your max.
-Add 5 lbs to your bench every 3 days and 10 lbs to your squat and deadlift every day.
-Max out every 3 weeks. Recalibrate your daily training poundages to 70% and start again.

Big Three Routine #2

-Train every other day.
-Train the bench at every session. Alternate between the squat and deadlift.
-25 singles for the deadlift or the squat plus 12 singles on the bench.
-Add 20 lbs to your squat and deadlift every week and 10 lbs to your bench every week.
-Max out once a month. Recalibrate your daily training poundages to 70% of your 1RM and start again.
Attached Thumbnails
Click image for larger version

Name:	justa.gif
Views:	7014
Size:	99.6 KB
ID:	5  
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


Views 1940 Comments 3
Sponsored Links
Total Comments 3

Comments

Old 03-09-2014, 09:36 PM   #2
BendtheBar
BendtheBar
is getting skinny(ish)
Bearded Beast of Duloc
Max Brawn
Points: 1,478,514, Level: 100 Points: 1,478,514, Level: 100 Points: 1,478,514, Level: 100
Activity: 42% Activity: 42% Activity: 42%
 
BendtheBar's Avatar
 
Extreme Mini Golf Champion!Tournaments Won: 6

Join Date: Jul 2009
Location: Louisiana
Posts: 80,279
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood: Lurking
Reputation: 2556958
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Attached Thumbnails
Click image for larger version

Name:	steve-jusata-1.jpg
Views:	90
Size:	193.7 KB
ID:	13489  
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is online now   Reply With Quote


Share with Facebook
Old 03-10-2014, 09:01 AM   #3
ravimolasaria
ravimolasaria
Wanted to be as strong as a polar bear ...
Senior Member
Max Brawn
Points: 25,202, Level: 95 Points: 25,202, Level: 95 Points: 25,202, Level: 95
Activity: 99% Activity: 99% Activity: 99%
 
ravimolasaria's Avatar
 

Join Date: Feb 2012
Location: India
Posts: 14,424
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
My Mood: Yeehaw
Reputation: 905692
ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!ravimolasaria is one with Crom!
Default

It is looking easy but I'm sure it is not when implemented properly ...
__________________
My Log
ravimolasaria is offline   Reply With Quote


Share with Facebook
Old 03-10-2014, 10:28 AM   #4
Soldier
Soldier
is judging you.
Senior Member
Max Brawn
Points: 13,628, Level: 75 Points: 13,628, Level: 75 Points: 13,628, Level: 75
Activity: 42% Activity: 42% Activity: 42%
 
Soldier's Avatar
 

Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,561
Training Exp: On and off for 15 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
My Mood: Doubtful
Reputation: 208004
Soldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master memberSoldier is a master member
Default

Quote:
Originally Posted by ravimolasaria View Post
It is looking easy but I'm sure it is not when implemented properly ...
It would be at first. Those increases would be a bitch after a while. If you worked it right then you could drop back down just before you hit the cns too hard. It's a pretty well thought out plan even though it's simple, but it would have to be implemented smartly.
__________________
Currently training for raw competition.
Gym PR's at 242-
465, 345, 515, 1325
Goals-
Win.
Soldier is online now   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
bench press, deadlift, justa, powerlifting, routine, singles, squat, steve


Similar Articles
Article Author Forum Replies Last Post
Strength and Singles IronManlet Powerlifting & Strength Training 21 04-28-2012 07:50 PM
my steve reeves routine-question thread CoopDawg Muscle Building and Bodybuilding 77 02-19-2011 11:02 PM
.D. Beginner Workout Routine - Steve Reeves Inspired .D. Training Logs 0 01-05-2011 06:04 PM
Fitness-Singles DennisInGeorgia General Board 17 11-18-2009 03:06 PM
Steve Justa Strength Training Singles Routines Iron Gladiator General Board 2 10-30-2009 12:17 PM

Article Tools Search this Article
Search this Article:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 10:56 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.