xMONSTERx
09-29-2004, 02:00 PM
Put together by me and the help of Mike Miller. This program was designed to increase my raw strength and increase muscle size.
Tuesday: Box Squats (no bands or chains), Reverse Hypers, Glute Ham Raise(used sometimes with mini's), Drag Sled, Trunk twist.
Wednesday: Raw bench. Giving more info on this as people have been asking me about my bench routine. Using the conjugate method since mike thought this was a the best way to prepare me for the combine as well as on field performance. Weeks 1-5 5x5 (increasing bar weight 10 lbs. each week). Weeks 6-10 5x3 (increasing the weight 10 lbs. each week). Weeks 11-15. Which may be hard for the body to finish all 5 weeks of this but I should be able to complete at least 3 of the 5 weeks. 5x1 increasing the weight 5-10 lbs. each week. Barbell curls
Friday: Rack pulls (I pull from the floor approximately every 3 weeks) Bent over rows, Shrugs, abs.
Saturday: Shoulders (military press) tri's (I start with a compound movement like JM press or mule press with bands/chains. Then move on to hypertrophy work which consist of excersises like tricep pressdowns or skull crushers for 20 reps. I'm not sure why mike told me to do 20 reps but it has increased my muscle size in the arms. I then finish with bi's (incline dumbell curls).
I didnt go in to my squat routine or back workout as I really wasnt asked. I really just wanted to give people the gyst of what I was doing.
Goals for december (all raw of course)
Bench 500 lbs.
Squat 700 lbs.
Dead- 600 lbs.
@240 lbs.
We'll see how close I get but Im on pace now.
Tuesday: Box Squats (no bands or chains), Reverse Hypers, Glute Ham Raise(used sometimes with mini's), Drag Sled, Trunk twist.
Wednesday: Raw bench. Giving more info on this as people have been asking me about my bench routine. Using the conjugate method since mike thought this was a the best way to prepare me for the combine as well as on field performance. Weeks 1-5 5x5 (increasing bar weight 10 lbs. each week). Weeks 6-10 5x3 (increasing the weight 10 lbs. each week). Weeks 11-15. Which may be hard for the body to finish all 5 weeks of this but I should be able to complete at least 3 of the 5 weeks. 5x1 increasing the weight 5-10 lbs. each week. Barbell curls
Friday: Rack pulls (I pull from the floor approximately every 3 weeks) Bent over rows, Shrugs, abs.
Saturday: Shoulders (military press) tri's (I start with a compound movement like JM press or mule press with bands/chains. Then move on to hypertrophy work which consist of excersises like tricep pressdowns or skull crushers for 20 reps. I'm not sure why mike told me to do 20 reps but it has increased my muscle size in the arms. I then finish with bi's (incline dumbell curls).
I didnt go in to my squat routine or back workout as I really wasnt asked. I really just wanted to give people the gyst of what I was doing.
Goals for december (all raw of course)
Bench 500 lbs.
Squat 700 lbs.
Dead- 600 lbs.
@240 lbs.
We'll see how close I get but Im on pace now.