Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 17, 2010 9:08:47 GMT -5
I posted this on my Raw Forum they directed me here for some info and answers....
#'s BP 480 SQ 650 DL 480
Goals
BP 510/SQ 700/DL 510
First 2 days...
Mon 6/14
Bench Press
bar x 12 x 2
135 x 8
225 x 6
240x5
290x4
335x3x2
360x3x5
SQ
200x10x2
260x6
325x6
390x6x4
BP
240x5
290x5
335x4x4
Flat DB Fly
65x8x5
Inc Sit uPs(actually ball sit ups with kettle bell)
10x5(20lb)
Wed 6/16
Bench Press
Bar x 12 x 2
135 x 8 x 2
225 x 6
240x5
290x5
335x4x2
360x3x2
385x2x2
360x3x2
335x4
290x5
240x6
Leg Extensions
120x10x5
BP lock outs
415x3x6
Dips
BW x 8 x 5
Str8 Bar Tri PD
100x8x5
Hypers x8x4
Ouch...shoulders feel broken...lol
More updates to come after Fri/Sat routines.....felt crappy Tues but feel ok today, not as tired, more sore in the shoulder.....
|
|
|
|
Post by joeldibattista on Jun 17, 2010 18:10:40 GMT -5
You know gime1 is a bench only routine right? I have the full 14 week cycle if you would like it.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 18, 2010 8:28:10 GMT -5
Yes i do, thanks....
I am only competing in bench going forward so it is a tough routine but so far so good.
If i am competing 7/31 should i take that last week off to deload going in?
or just not bench at all that week...?
|
|
|
|
Post by joeldibattista on Jun 18, 2010 21:49:01 GMT -5
Well you are doing a 4 week prepatory cycle. You are a week in and have 6 weeks left.
PM me your email address and I can email you the full cycle and you could do the final 3 weeks after you finish gime1 if you like. I would definitely still bench in your final week - a deload of sorts.
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 23, 2010 8:02:59 GMT -5
6/18
bench press
bar x 20
135 x 10
225 x 6
240 x 5
290 x 4
335 x 3 x 2
385 x 2 x5
SQ
135x10
225 x 8
300 x 5
325 x 4
390 x 4
455x3 x4
Close grip BP
135 x 12
225 x 6
240 x 4
290 x 4 x2
315 x 3 x5
Pec Dec
200 x 8 x 5
Lat PD
170 x 8 x5
Sit ups-Ball
12x5
6/19
Inc BP
135 x 12
225 x 6
315 x 4 x 6
Flat DB
150 x 2 x6
Dips
bw x 4 x 6
Str8 Bar Tri PD
130 x 8 x5
Good Mornings
165 x 6 x5
Shrugs
120 x 8 x 4
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 23, 2010 8:03:51 GMT -5
6/21
BP
bar x 12 x 2
135 x 8 x 2
225 x 6
240 x 5
290 x 4
335 x 3 x2
385 x 2 x5
Leg Press
800 x 8 5
BP
265x5
315x4
360x3x5
Flat DB Fly
55x8x5
Lat PD
180x10x5
Sit ups
12x5
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 24, 2010 7:59:04 GMT -5
6/23/10
BP
bar x 12 x 2
135 x 8 x 2
225 x 6
240 x 6
290 x 5
335 x 4 x 2
360 x 3 x 2
385 x 2 x 2
410 x 1 x 2
385 x 2 x 2
360 x 3 x 2
315 x 5
265 x 5
SQ
135 x 10
225 x 8
325 x 5
390 x 5
420 x 5 x 4
Lockouts
405 x 3 x 5
Tri PD
135 x 12 x 5
Hypers
x10
Sore as hell today....
|
|
Deleted
Deleted Member
Posts: 0
|
Post by Deleted on Jun 29, 2010 8:34:58 GMT -5
Friday 6/25
1.Bench Press
240x5 290x4 335x3x2 385x3x5
2.Leg Extension 8Х5 130 x 10 x 5.
3.Wide-Grip Bench Press
185x8x2 215x6x4
4.Latisimus dorsi. 8Х5.
220 x 8 x 5
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4.
Satuday 6/26
1.Bench Press
240x6 290x6 315x6x4
2.Bench press locality Lockouts
410x5x5
3.Standig Barbell Curl 120 x 8 x4
4.Hyperextensions 8Х4.
M-6/28
BP
Bar x 12 x 2
135 x 10
225 x 6
265x5
315x4
360x3x2
410x2x4
Leg Ext
130 x 10 x5
BP
240 x 5
290 x 4
335 x 3
385 x 3 x 4
Pec Dec
225x10x5
Tri PD "V" BAR
160 x 10 x 3
190 x 10 x 2
Sit ups
12x5
|
|
