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thanks! any other programs out there besides smolov jr?

Hey I just sprained my MCL (4 weeks for recovery) and my ankle so I am looking for a program that will increase my bench press and military press my current 1RM for bench is around 295 and military...

lol right thanks anything else? this never really happened until i started 5/3/1 and this diet..before it was all meat and pasta

Hey all,

I have a problem.. I'm gaining muscle mass under a lean bulking phase but i have a lot of weight deposit in my thighs rather than the typical area of my stomach. Am I doing something...

Looking for an Offseason Training program..no need to list every day maybe just a link or a name to a preset one and why it is better than others. It can by rugby or football specific
thanks!

2/16/12
Chest/Arms

Flat DB Press: 40x8, 70x8, 80x8, 90x8, 100x8
Flat DB Flyes: 40x8, 40x8, 40x8
Incline DB Press: 70x8, 80x8, 70x8, 60x8
Incine DB Flyes: 35x8, 35x8, 35x8
Dips: 0x10, 0x10...

2/15/12
Rugby Practice
-Conditioning 10 reps of 8 stories of stairs up and down

Macros
Total Cal: 3990
Protein: 323
Carbs: 394
Fats: 128

2/14/12
Back
Chinups: 0x8, 0x8, 0x8
Seated Row: 100x10, 120x10, 140x10, 100x10
Lat Pulldown: 120x10, 130x10, 140x10, 150x10
Barbell Row: 135x8, 135x8, 135x8
Pullups: 0x8, 0x8, 0x8
Closegrip...

2/13/12
Shoulder/Traps
Seated DB Press: 30x8, 60x8, 70x8, 80x8, 90x5
Arnold DB Press: 30x8, 40x8, 50x8
Side Lat Raise: 20x10, 25x10, 30x10
Front DB Raise: 20x10, 25x10, 30x10
Rear Cable Pull:...

2/12/12
Legs
Squats/Box Squats: 135x5, 185x5, 225x5, 275x5, 315x5, 365x5 (each weight done once with squats then another time right after with box squats)
Deadlifts: 135x5, 185x5, 225x5, 275x5,...

2/11/12
Chest
Highlights: 95x5 Incline DB Press
First time doing dumbbell flyes in a while.

Macros
Untracked

2/10/12
Rest Day

Macros
Untracked

2/9/12
Back
Seated Closegrip 1 Arm Row: 60x10, 50x10, 40x10
Lat Pulldown: 130x10, 120x10, 110x10
DB Row: 60x10, 70x10, 80x10
Rope Lat Pulldown: 80x10, 90x10, 100x10
Underhand High Row: 90x10,...

2/8/12
Rugby Practice
Ended practice with a variable terrain 4 mile run around campus.

Macros
Total Calories: 4020
Protein: 297
Carbs: 316
Fats: 194

2/7/12
Shoulder/Traps
Standing Press: 95x12, 115x10, 135x8, 145x5, 95x10
Seated DB Press: 60x10, 70x10, 60x8, 60x8
DB Shrug: 70x12, 75x12, 80x12
Smith Machine Shrug: 140x12, 160x12, 180x12...

2/2/12-2/6/12
Vacation with variable Macros.

2/1/12
Chest/Arms
Incline BB Press: 135x8, 155x8, 185x8
Incline DB Press: 50x8, 70x8, 80x8, 90x8
Cable Flyes: 60x8, 70x8, 80x8
Standing Bar Curl: 60x10, 70x10, 70x10
Skullcrusher: 60x8, 70x8,...

1/31/12
Back
Pullups: 0x10, 0x10, 0x10
Chinups: 0x10, 0x10, 0x10
Seated Closegrip Pull: 90x10, 140x10, 160x10
Bent DB Row: 60x8, 70x8, 80x8, 100x8
Widegrip Lat Pulldown: 100x10, 120x10, 140x10...

1/30/12
Shoulder Traps
Seated DB Press: 30x8, 65x8, 70x8, 80x8, 85x8
Arnold Press: 35x8, 45x8, 50x8
BB Shrug: 185x8, 185x8, 185x8
Side Cable Raise: 30x10, 25x10, 20x10
Rear Cable Flyes: 40x10,...

1/29/12
Lower Power
Deadlift: 185x5, 225x5, 275x5, 315x5, 335x5
Squat: 185x5, 225x5, 275x5, 315x5, 365x5, 415x3, 435x2
Power Clean: 85x5, 135x5, 155x5
Weighted Stepping Jumps (12in, 18in, 24in):...