REG PARK 5 x 5, A/B split. Power + Hypertrophy.

[BigBanh]

Tempo: 2-2-1

Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Bench Press 5×5
Dips 2 x 8-12
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20


Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
Wrist Work 2×10
Calves 2×15-20

Training Schedule:
Week 1: A, B, A
Week 2: B, A, B
Week 3: A, B, A and so forth.

[BigBanh]

BACK SQUATS:
110 x 5
145 x 5
190 x 5
190 x 5
190 x 5

Chin-Ups or Pull-Ups 5×5

5 BW
5 BW
5 BW
5 BW
5 BW

Bench Press:
90 x 5
115 x 5
145 x 5
145 x 5
145 x 5

Barbell Curls 2 x 10.
2 x ?
2 x ?

Barbell (Palms down wrist curls)
2 x 10 (?)

Seated Calve Raises
2 x 15-20 (?)

[BigBanh]

Learned about hip drive today, and improved my form on squat. I'm now doing ass to grass, and 2 second pauses at the bottom. My weights went down ):

175 x 5
155 x 5
145 x 5

Could'nt finish workout because gym closes at 8 on Sat.

[BigBanh]

Or maybe i should just squat regular without the pause at the bottom. o_O

2-0-1

[BigBanh]

My split:

Monday - Chest A + Tris:

Chest A

Bench Press 3 X 3-5
Incline Bench Press 3 X 6-10
Cable Flyes/Crossovers 3-6 X 10-12
Click Here For A Printable Log Of Monday.

Tuesday - Back + Traps:

Back

Bent Over Row 3 X 6-10
Pull-Up or Lat Pulldown 3 X 6-10
Seated Cable Row 3 X 6-10

Traps
BB Shrug 3 X 6-10
DB Shrug 3 X 6-10
Click Here For A Printable Log Of Tuesday.

Thursday - Chest B:

Chest B

Bench Press 3 X 3-5
Incline Bench Press 3 X 6-10
Cable Flyes/Crossovers 3-6 X 10-12
Click Here For A Printable Log Of Thursday.

Friday - Legs:

Legs

Squats 3 X 6-10
Stiff Leg Deadlift 3 X 6-10
Leg Extension 3 X 6-10
Leg Curl 3 X 6-10

Calves
Standing Calf Raise 3 X 6-10
Seated Calf Raise 3 X 6-10
Click Here For A Printable Log Of Friday.

Saturday - Delts + Bis + Tris:

Delts

Military or DB Press 3 X 6-10
DB Side Lateral 3 X 6-10

Biceps
BB Curl 3 X 6-10
DB Curl 3 X 6-10

Triceps
Close Grip Bench 3 X 6-10
Skull Crusher 3 X 6-10
Click Here For A Printable Log Of

[BigBanh]

Repping 165 bench is easy, for it was my max 2 months ago.
Speed/tempo on squat doesn't matter to me no more... Just gonna go explosive, ass to grass and back up, within less than 3 seconds.

[2Latz]

You look good in your avi...no homo acourse