4 Week Strength Program

[Athlete84]

Check this out:

Monday:
Power Clean 6reps*4sets
Bench Press 6*3
Deadlift 6*4
Db Shoulder combo 6*3
Shrugs 6*3

Wednesday:
Db Bench Press 6*3
Bent-over Row 6*4
Militar Press 6*3
High Pulls 6*4
Dips failure*3

Friday:
Squat 6*4
Push Press 6*3
Bent-over Rows 6*4
High Pulls 6*3
Chin-ups failure*3

I finished doing it for 4 weeks and it felt great!!

[Deciever]

cool. are you going to post the individual training days and how you did or just leave us hanging?

[Athlete84]

well, what do you mean??
Do you want me to tell you the weights??the time of the workouts? The diet? I don't get it, please could you be more especific?

[Athlete84]

If you mean the weights, I've kept a log with it and I will pass it to here:

Week 1:
Power Clean: 66 pds
Bench Press: 154
Deadlift: 154
Db Shoulder Combo: 35
Shrugs: 170
Db Bench Press: 44
Bent-over Rows: 154
Militar Press: 88
High Pulls: 154
Squats: 220
Push Press: 100

Week 2:
Power Clean: 88
Bench Press: 154
Deadlift: 176
Db Shoulder Combo: 35
Shrugs: 176
Db Bench Press: 48
Bent-over Rows: 154
Militar Press: 100
High Pulls: 176
Squats: 264
Push Press: 110

Week 3:
Power Clean: 110
Bench Press: 154
Deadlift: 200
Db Shoulder Combo: 35
Shrugs: 176
Db Bench Press: 53
Bent-over Rows: 154
Militar Press: 100
High Pulls: 176
Squats: 308
Push Press: 110

Week 4:
Power Clean: 132
Bench Press: 154
Deadlift: 200
Db Shoulder Combo:40
Shrugs: 180
Db Bench Press: 57
Bent-over Rows: 154
Militar Press: 100
High Pulls: 180
Squats: 330
Push Press: 110

The Weights may seem odd because I trained with Kilogram-scaled weights!
Each workout had a duration of aproximately 50 minutes.

[Deciever]

looks good! you made some great gains.. but.. im gonna have to call you on your squats.

Either your lying, or you are not squatting deep enough. In all honesty, i dont see how you can squat over 1.5 x your deadlift

[Athlete84]

Well, there's a logical explanation to that!
I've been only deadlifting since the beggining of this workout!
And I've been doing squats all my life!! Besides, my legs are really strong comparing to the rest of my body.

[Athlete84]

but what about other exercises? which are the weak points you think that I could improve??