dk246

i have jst come up wiv my very 1st trainning rutine after doing alot of reserch on routines!!!

this is it - it is based on an 8 week cycle

week 1 @50% of 1 r m on bench, squat and dead lifts

week2 @55%

week3 @60%

week4 @68%

week5 @76%

week6 @84%

week7 @92%

week8 @100%

then on the 9th week u got for 1 rep failures.

train 4 days a week:

monday
extentions 3 sets light weight warmup 8-12 reps
squats 6 sets 10, 6, 4, 3, 3, 3
dead lifts 6 sets 10, 6, 4, 3, 3, 3
leg prees/hack squats 3x10
hamstring curls/stiff leg deads(depending on back)3x10

tri's
press down 3x8-10
ropes 3x8-10
dips/close grip bench 3x6

tuesday - back
pullovers 1warm up, 3x8-10
pulldowns 3x8-10
seated rows 3x8-10
wide grip bent foward rows 3x8-10

wednsday - off

thursday - chest
bench 1warm up, 5sets 6, 4, 3, 3, 3
inclined db press 3x6-8
decline bb press 3x6-8
flat cable flys 3x12

bi's
db curls 3x10
21s 3 sets
concetration curls 3x10

friday - shoulders
front millatry press 3x8-10+warm up
rear military press 3x8-10
side lateral rises 3x12
upright rows 3x8-10

calfs
seated calf rises 5x10
standing rises 3x10

average trainning sesion take about 2,5 hours wiv 3 - 4 of us trainning!!!!

__________________
:lift: 3 white lights and u gone to deep :lift:


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big

Unless I'm reading this wrong, are you saying that on week 8 you intend to do:

bench 1warm up, 5sets 6, 4, 3, 3, 3

With 6 reps, 4, 3, 3, 3 at 100% of your 1RM?! And the same for squats and deads?!

It reads like that, and if that's the case I think you'll end up disappointed.

Also, if it's taking you 2.5 hours to do 20 sets, that's around 7 minutes rest between sets, which is way too long IMO.

Also, I'd find it a struggle to do deads after squats on the same day.

dk246

right no1 for starters only the last 3 sets are the total weight for the week!!!! eg week 2 is 55% so u woult 3 set of 3 reps on 55% of ur 1rm

and the way this routine works is that because every week u move up weight ur 1rm is higher!!!!! oviously on week 8 u aint gonna get 3 sets of 3 reps out on your 1 rep max but this is a guide this is waht im aiming for!!!!!

no2 7 minits rest is not enought for i am a power lifter and each set should be done from fresh!!!! so i need as much rest between sets as i can get!!!

no 3 i do squats and deads on the same day as when u come to competing u do the 3 lifts on the same day and this helps u on the day of the comp as you are not shocking ur body by doing an extra 2 lifts on 1 day will only bed doing 1 extra lift being the bench as you are use to doing squats and deads on the same day anyway!!!

__________________
:lift: 3 white lights and u gone to deep :lift:


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trickymicky69

a lot of the guys in my gym use the following routine to good effect, hope this helps.

• do six sets of six reps at a fairly easy weight adding 2.5kgs every week until you fail
• use the failure weight and now do five sets of five reps adding 2.5 kgs every week until you fail
• now do four sets of four reps adding 2.5kgs every week until you fail
• now do three sets of three adding 2.5kgs every week until you fail
• now do two sets of two until you fail
• now time for your 1rm
• all of the above use warm up sets first

its a good way to start crunching a lot more weight but in gradual increments. "rome wasnt built in a day, but it was destroyed in less than a minute"