My 9 week PL program

**BPP** · 06-02-2003, 02:37 PM

DAY 1

Good Mornings: 45x10, 75x3, 125x3, 150x3, 165x1, 185x1(pr)
Pull-throughs using a 35lb plate: 35x10, 35x10, 35x10
Laying ham curls: 80x10, 90x5, 100x5
Straight leg raises: 5 sets of 15

i was suossed to do reverse hypers and glute-ham raises
but my gym is unequipped and I was unable to find anything to use

so i sub'd the curls and pulls for it
the pulls also simulated keg toss which is good for my strongman trainin

http://www.elitefitnesssystems.com/d...ng-program.htm

theres the routine

**thx10050** · 06-02-2003, 06:31 PM

Lookin' good, BPP.

Yeah, I've found that glute-hams and reverse hypers are usually only found in those gyms that specialize in PLing or have PLing teams and the like.

Kinda sucks, cause the glute-ham raise is an excellent exercise.

Anyways, keep it up!

**BPP** · 06-03-2003, 02:28 AM

thanks bro
im constructing a board tomorrow morning for my board presses tomorrow afternoon hehehe

what do you sub for rev. hyper and the ham-glute raises?

**thx10050** · 06-03-2003, 06:25 AM

I'm not the man to ask in this case.

Sorry, BPP. The gym I went to last summer had those two pieces of equipment, because they had a PL team and it was run by a former PLer, but the people in charge of the Purdue gym probably wouldn't know a reverse hyper if it came up and stuck 45 lb plates up their asses.

**AJ010** · 06-03-2003, 02:45 PM

Its lookin good bro. This westside routine is gonna work great for you,

**AJ010** · 06-03-2003, 02:45 PM

Its lookin good bro. This westside routine is gonna work great for you.

**BPP** · 06-03-2003, 03:05 PM

I sure hope so

DAY 2:
ME Bench

We were SWAMPED with calls this morning at the fire department so I ddint have a chance to go get and make my boards, so I did rack lockouts instead from a few inches above my chest

Bench lockouts: 45x10, 95x3, 125x3, 155x3, 185x3, 205x2(45-60sec rest bet. sets)

SKullcrushers: 35x10, 45x10, 55x10(45 seconds between sets)

Pushdowns: 70x10, 90x10, 110x10(45 seconds bet. sets)

wasnt a great day
but i was kinda sore in the lats and such from the pullthroughs yesterday, plus with my busy day on calls I didnt get much to eat today
hopefully thur's workout goes better

**AJ010** · 06-03-2003, 06:02 PM

Good job! How many inches were you pressing on the lockouts? Next time will be better.

**Fullback_45** · 06-03-2003, 06:19 PM

Good stuff bro. I read your maxes at Fortifiediron, your going to go up real quick!!! Looks good.

**BPP** · 06-03-2003, 07:27 PM

Originally posted by Fullback_45
Good stuff bro. I read your maxes at Fortifiediron, your going to go up real quick!!! Looks good.

thanks bro

Originally posted by UnlimitedSteel
Good job! How many inches were you pressing on the lockouts? Next time will be better.

the bar was prolly about 4 inches above my chest
they were comin down very low

**Batz w/ Napalm** · 06-04-2003, 09:48 AM

Thanks for little me know bro of your Journal...keep up the great work.

**BPP** · 06-04-2003, 03:08 PM

no prob bro
hope your questions got answered

today was my off day
im doin this program Mon/tue, and thur/fri

**wimpybiceps** · 06-04-2003, 04:12 PM

were the good mornings you did on your me squat day straight or bent legged? ive been doing bent-legged for my minicycle but i don't think i have been doing them right because i got up to 230 the other day for 1 but i can only squat around 330. anyway i do glute hams on a lat pulldown machine. you can get a rope attachment and hold onto that with weight or with no weight if you fell like you are going to fall at the bottom. i do reverse hypers on a hyper bench but i just lay on it backwards and hold onto the leg holds. i put a dumbell in between my feet and hold it there. i know these are pretty raggedy ways to do those exercises but im just trying to get by. hope this helps, later.

Mike

**BPP** · 06-04-2003, 04:19 PM

the good mornings were stiff legged

I looked at the lat pulldown, it just didnt seem like both knees would fit on the bench without fallin off the side

and interesting way on the rev hypers
il look at it
it just didnt look tall enough to fully lower legs without hittin ground

ill check tomorrow

**wimpybiceps** · 06-04-2003, 06:17 PM

yeah i'm pretty short (5'4") so that is probably one reason why i can get a full extension. if you workout with a partner you could do glute/hams on the ground by having your partner hold your feet and if necessary hold a rope hooked on the cable crossover over your head if you think you are going to fall near the bottom. if you don't have a partner try just hooking your feet under something sturdy. try these and maybe you'll get some use out of one of them. good luck and keep pumping.

Mike

**BPP** · 06-05-2003, 02:20 PM

All exercises today done with 45-60sec between sets

DE squat day

Box squats: 45x10, 135x2, then 10 sets of 185x2

Zercher squats: 45x10, 70x5, 90x5, 115x5, 135x5(PR)

BB shrugs: 185x15, 185x15, 185x15

notes:

-box was roughly parallel..had to work with whats available

-was my first time doin Zerchers..loved them..were done to well below parallel

-zerchers will be an AWESOME exercise to train me for the COnan's wheel, as the grip and placement on and of the bar is the same

**BPP** · 06-09-2003, 02:02 PM

Week 2 Day 1

ME squat

Good Mornings: 45x10, 95x3, 135x3, 165x3, 185x3, 205x1(PR)

Pull throughs: 35lb plate x10, 35x10, 35x10

Straight leg raises: 3 sets of 20

AB pulldown crunches: 50x15, 80x15, 100x15

**AmateurWrestler** · 06-09-2003, 02:30 PM

the workouts have been looking pretty good, you lookin strong!

btw how do those plate pull-throughs feel? they effective???????

**BPP** · 06-09-2003, 02:36 PM

Originally posted by AmateurWrestler
the workouts have been looking pretty good, you lookin strong!

btw how do those plate pull-throughs feel? they effective???????

thx bro

hopefully be hella stronger in 8 more weeks

yeah, they get a pretty good sweat goin, and I use them as practice for Keg Toss in strongman...so I go way back with them, then try ansd explode up, makin sure to squeeze the glutes on the way up

usually lats are a bit sore the next day too
so they have multiple benefits

i mean
theyre not a killer like squats
but IMO they work ok

**AmateurWrestler** · 06-09-2003, 03:09 PM

awesome man

keep up the good pace your setting!

**BPP** · 06-09-2003, 03:10 PM

Originally posted by AmateurWrestler
awesome man

keep up the good pace your setting!

thanks bro

the encouragement def helps!

**BPP** · 06-10-2003, 04:39 PM

week 2 day 2

Speed Bench: 45x10, 95x5, 105x5, 115x5, 125x5, 135x5, 135x5
(all with 45-60sec rest between)

SKull Crushers: 35x10, 45x10, 55x10, 65x10, 55x10, 45x10
(60sec rest between)

Tri pushdowns: 60x15, 80x15, 90x15

1 Arm presses: 35x10, 35x10, 35x10(alternating arms...75sec rest between)

good workout
good sweat goin

got my tire today too...its only like 150 or 200lbs
butwill be good to train speed/endurance/technique on

**Fullback_45** · 06-10-2003, 09:17 PM

These workouts are looking sweet! Keep at it, there damn good.

**AmateurWrestler** · 06-10-2003, 09:25 PM

workout looked like fun, maybe a lil to easy?

hehe just kidding, keep it up bro

**BPP** · 06-11-2003, 01:50 AM

Originally posted by Fullback_45
These workouts are looking sweet! Keep at it, there damn good.

thanks bro

hopefully they pay off
ive been hopin they are doin ok

Originally posted by AmateurWrestler
workout looked like fun, maybe a lil to easy? hehe just kidding, keep it up bro

seriously though
im following the program and weights recomennded

**AJ010** · 06-16-2003, 05:53 PM

You're doing it right. Good job on the goodmorning PR!!

**BPP** · 06-16-2003, 09:21 PM

Originally posted by UnlimitedSteel
You're doing it right. Good job on the goodmorning PR!!

thanks

havent updated lately
missed thur and fridays workouts due to work and other stuff
just got too busy
o well
back to normal this week

**AMG** · 06-17-2003, 01:13 AM

Journal looks good so far bro. Nice work.

**BPP** · 06-17-2003, 05:37 PM

see: Strongman Event Training journal for today's

http://forum.bodybuilding.com/showth...7&goto=newpost

**BPP** · 06-20-2003, 03:03 PM

OK ive been slackin this week
just got busy
but thats no excuse
back to normal Monday

FRIDAYS WORKOUT:

SPeed bench: 45x10, 95x5, then 10 sets of 135x3, 45-60seconds between sets

Zercher Squats: 45x10, 95x5, 115x5, 135x5, 155x5, 185x3, 200x1(PR by 65lbs)

Bicep curls, alternating straight and cambered bars: 45x10, 55x10, 65x8, 85x5

all in all
good workout
VERY happy with the ZS
hurt on the forearms, but as I learned to accept in Stongman, Its only pain

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