hepennypacker52
11-14-2004, 11:35 AM
Posted this in some other places, but I haven't seen you guys post anywhere else, and I'd like to get your input (Beast, str8flexed, Sixpack, Abdominator).
I'm on Westside now, but I want a change of pace, and to make my workouts more bodybuilding oriented, while still training the Big 3 for my first PL'ing meet in March '05. Here's what I've come up with :
Reps are 7-9, once I hit 9 reps, the weight goes up. I'll alternate splits every 2 weeks, so it'll be [A A, B B, A A, B B, etc.].
For the main movement, I'll work up to a specific rep max over ~5 sets, that will look like this :
Week 1 - 3 reps
Week 2 - 1 rep
Week 3 - 3 reps
Week 4 - 1 rep
Week 5 - deload
Overall volume/frequency is semi-low, that is accustomed to my body.
Monday - Squat/Legs
Tuesday - Bench Press/Chest/Triceps
Wednesday - Rest
Thursday - Shoulders/Lats/Traps
Friday - Deadlift/Back/Biceps
Split A
Monday - Squat/Legs
ATG Squat - 5 x 3/1
Front Squat - 2 x 7-9
SLDL - 2 x 7-9
Leg Curl - 2 x 7-9
Calf Raises - 2 x 10-12
Tuesday - Bench Press/Chest/Triceps
Bench Press - 5 x 3/1
Incline Bench Press - 2 x 7-9
CG Bench Press - 2 x 7-9
French Press - 2 x 7-9
Thursday - Shoulders/Lats/Biceps
Military Press - 2 x 7-9
Lateral Raises - 2 x 7-9
Bent Rows - 2 x 7-9
Pulldowns - 2 x 7-9
Curls - 2 x 7-9
Friday - Deadlift/Lower Back/Traps/Abs
Deadlift - 5 x 3/1
Good Morning - 2 x 7-9
Shrugs - 2 x 10-12
Hanging leg raises - 2 x 10-12
Ab Roller - 2 x 10-12
Split B
Monday - Squat/Legs
Low Box Squat - 5 x 3/1
Leg Press - 2 x 7-9
Diemel Deadlifts - 2 x 7-9
Lunges - 2 x 7-9
Tuesday - Bench Press/Chest/Triceps
Board Press - 5 x 3/1
DB Press - 2 x 7-9
Weighted Dips - 2 x 7-9
Reverse Grip Press downs - 2 x 7-9
Thursday - Shoulders/Lats/Biceps
Arnold Press - 2 x 7-9
L-Flys - 2 x 12
Cable Rows - 2 x 7-9
Pull-ups - 2 x 7-9
Friday - Deadlift/Lower Back/Traps/Abs
Rack Pulls - 5 x 3/1
Seated GM - 2 x 7-9
Power Shrugs - 2 x 10-12
Calf Raise - 2 x 15-18
Weighted Crunches - 2 x 10-12
Thanks to all who take a peek.
I'm on Westside now, but I want a change of pace, and to make my workouts more bodybuilding oriented, while still training the Big 3 for my first PL'ing meet in March '05. Here's what I've come up with :
Reps are 7-9, once I hit 9 reps, the weight goes up. I'll alternate splits every 2 weeks, so it'll be [A A, B B, A A, B B, etc.].
For the main movement, I'll work up to a specific rep max over ~5 sets, that will look like this :
Week 1 - 3 reps
Week 2 - 1 rep
Week 3 - 3 reps
Week 4 - 1 rep
Week 5 - deload
Overall volume/frequency is semi-low, that is accustomed to my body.
Monday - Squat/Legs
Tuesday - Bench Press/Chest/Triceps
Wednesday - Rest
Thursday - Shoulders/Lats/Traps
Friday - Deadlift/Back/Biceps
Split A
Monday - Squat/Legs
ATG Squat - 5 x 3/1
Front Squat - 2 x 7-9
SLDL - 2 x 7-9
Leg Curl - 2 x 7-9
Calf Raises - 2 x 10-12
Tuesday - Bench Press/Chest/Triceps
Bench Press - 5 x 3/1
Incline Bench Press - 2 x 7-9
CG Bench Press - 2 x 7-9
French Press - 2 x 7-9
Thursday - Shoulders/Lats/Biceps
Military Press - 2 x 7-9
Lateral Raises - 2 x 7-9
Bent Rows - 2 x 7-9
Pulldowns - 2 x 7-9
Curls - 2 x 7-9
Friday - Deadlift/Lower Back/Traps/Abs
Deadlift - 5 x 3/1
Good Morning - 2 x 7-9
Shrugs - 2 x 10-12
Hanging leg raises - 2 x 10-12
Ab Roller - 2 x 10-12
Split B
Monday - Squat/Legs
Low Box Squat - 5 x 3/1
Leg Press - 2 x 7-9
Diemel Deadlifts - 2 x 7-9
Lunges - 2 x 7-9
Tuesday - Bench Press/Chest/Triceps
Board Press - 5 x 3/1
DB Press - 2 x 7-9
Weighted Dips - 2 x 7-9
Reverse Grip Press downs - 2 x 7-9
Thursday - Shoulders/Lats/Biceps
Arnold Press - 2 x 7-9
L-Flys - 2 x 12
Cable Rows - 2 x 7-9
Pull-ups - 2 x 7-9
Friday - Deadlift/Lower Back/Traps/Abs
Rack Pulls - 5 x 3/1
Seated GM - 2 x 7-9
Power Shrugs - 2 x 10-12
Calf Raise - 2 x 15-18
Weighted Crunches - 2 x 10-12
Thanks to all who take a peek.