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08-23-2011, 03:07 PM
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 #1 (permalink)
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SeventySeven
Pursuing progression with aggression
Senior Member
Max Brawn
Tournaments Won: 1 Join Date: Jul 2011
Posts: 1,021
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
My Mood:
Reputation: 29003
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Project 77-Building a Weapon
Monday Squat DB Bench Row weighted Abs dips Deadlift frontsquat OHP pullups or chin ups Side bends Squat DB Bench DB Rows Dips Weighted Abs 5 min warm up, 10 minutes HIIT cardio post training. 5 meals a day at 56g protien 60g carbs 20g fats. Xtend 1 scoop morning, 2 scoops intra-workout, 1 scoop evening Scivation Novem+5g Primaforce Creaform+1 scoop Primaforce GPLC ON Whey + 5g creaform posy workout CLA, EFA and Multi taken throughout the day. 5RM Numbers coming soon! Last edited by SeventySeven; 08-23-2011 at 03:20 PM. |
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08-23-2011, 03:10 PM
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#2 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
 Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,643
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1698947
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Subbed for epic growth.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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08-25-2011, 08:40 AM
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#3 (permalink) | ||||||||
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SeventySeven
Pursuing progression with aggression
Senior Member
Max Brawn
Tournaments Won: 1 Join Date: Jul 2011
Posts: 1,021
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
My Mood:
Reputation: 29003
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5RM Tests
Squat 225x5-last rep was reallt shady im going to go with 215x5 Deadlift 235x3-grip fail 235x5-alternated grip Bench 115x5 shady form think im better starting 95x5 Row 105x5 OHP 95x3 |
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08-25-2011, 08:47 AM
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#4 (permalink) | ||||||||
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LtL
is loving life.
SHFW
Max Brawn
Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 9,852
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
My Mood:
Reputation: 331231
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Nice work. Now time to build on those.
LtL
__________________
Formutech Nutrition Representative Shop Formutech Nutrition @ the M&S Store www.fnutrition.com www.facebook.com/fnutrition www.liftingtolive.com |
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08-25-2011, 08:59 AM
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#5 (permalink) | ||||||||
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Traphouse86
is after BENCH KING status!
Senior Member
Max Brawn
Join Date: Jan 2011
Location: Hartsville, SC
Posts: 1,235
Training Exp: 6 Years
Training Type: Powerlifting
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Fav Supp: Muscle Milk & Xtend
My Mood:
Reputation: 14307
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Subbed. Time to smash it bro
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08-25-2011, 09:05 AM
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#6 (permalink) | ||||||||
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SeventySeven
Pursuing progression with aggression
Senior Member
Max Brawn
Tournaments Won: 1 Join Date: Jul 2011
Posts: 1,021
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
My Mood:
Reputation: 29003
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The Iron Smashing Carnage starts on monday!
Appreciate the subs! |
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08-25-2011, 09:13 AM
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#7 (permalink) | |||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,643
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1698947
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Quote:
Week 1 Squat Volume - 110 x 5 (60%), 145 x 5 (80%), 180 x 3 sets x 5 reps Squat Heavy - 105 x 5, 125 x 5, 145 x 5, 165 x 5, 185 x 5 Week 2 Squat Volume - 110 x 5 (60%), 150 x 5 (80%), 185 x 3 sets x 5 reps Squat Heavy - 110 x 5, 130 x 5, 150 x 5, 170 x 5, 190 x 5 Week 3 Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5 The heavy day is a bit easier except for the heavier 5RM set. Deadlift. Start at: Week 1 Squat Volume - 115 x 5 (60%), 150 x 5 (80%), 190 x 3 sets x 5 reps Squat Heavy - 115 x 5, 135 x 5, 155 x 5, 175 x 5, 195 x 5 Once you gain about 40-50 pounds on these I would make the steps 25 pounds. Bench Press. Start at: Week 1 Squat Volume - 55 x 5 (60%), 75 x 5 (80%), 95 x 3 sets x 5 reps Squat Heavy - 60 x 5, 70 x 5, 80 x 5, 90 x 5, 100 x 5 Once you add 30 pounds on bench make the jumps 15 pounds. OHPs + BB Rows...just do a straight ramped 60-80-100 and add 5 pounds every week. OHP start with 65 x 3 sets x 5 reps. BB Rows start with 85 x 3 sets x 5 reps.
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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1 members found this post helpful.
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08-25-2011, 09:15 AM
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#8 (permalink) | ||||||||
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BendtheBar
is after a 2000 raw total.
Bearded Beast of Duloc
Max Brawn
Extreme Mini Golf Champion!Tournaments Won: 6Join Date: Jul 2009
Location: Wisconsin
Posts: 67,643
Training Exp: 20+ years
Training Type: Fullbody
Fav Exercise: Deadlift
Fav Supp: Butter
My Mood:
Reputation: 1698947
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^ This doesn't seem like any big deal, by the way, but if you follow it and add weight nearly every week. after 8-12 months you will see incredible differences in your size and strength. It has the potential to take you to:
400 Squat Max 450 Deadlift Max 250 Bench Max 200 OHP Max
__________________
--------------------------------------------------------------------------------------- "Let bravery be thy choice, but not bravado." Support MAB by Shopping with Muscle & Strength: |
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2 members found this post helpful.
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08-25-2011, 09:26 AM
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#9 (permalink) | ||||||||
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Off Road
has no status.
Senior Member
Max Brawn
 Yeti Sports 1- Bloody Pingu Champion!Tournaments Won: 9Join Date: Jul 2011
Posts: 5,665
Reputation: 473911
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Excited to see this quality program get started. I'll be following it for sure.
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08-25-2011, 09:32 AM
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#10 (permalink) | ||||||||
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SeventySeven
Pursuing progression with aggression
Senior Member
Max Brawn
Tournaments Won: 1 Join Date: Jul 2011
Posts: 1,021
Training Exp: 1 year+
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Xtend
My Mood:
Reputation: 29003
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Thanks alot Steve, this will do wonders for me. Volume days are mondays and heavy days fridays correct?
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| Project 77-Building a Weapon - Muscle and Brawn Forums | This thread | Refback | 08-30-2011 02:52 PM | |
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