Quote:
Originally Posted by Aspengc8
Mind sharing some info on your diet & training schedule? Definitely beast numbers bro.
|
Generally when I am training for a competition I just train the big 3 with little else.
Saturday -
Squats - 5,4,3,2,1,1,1 based on a cycle
Pause Squats - 2x3 usually 50-90 pounds less than squats
Adductor Machine - 1-2x10-20
Monday -
Bench - 5,4,3,2,1,1,1 1x8-10
Incline - 2-3 x 5-10
Curl of some sort - 1-2 x 10
Wednesday -
Deadlift - 5,4,3,2,1,1,1 2x3-5
Block Pulls with Shrug - 2x5, 1x10
Ab Wheel - 3x10
That's about it and how I've trained for the better part of 20 years. In the offseason like right now I train almost everyday however, trying to shore up imbalances and weaknesses and take care of any injuries I have.
So right now I'm concentrating on a lot of rhomboid, abs and lower back. This is all in preparation for improving my deadlift.
So the last few weeks have been like so......
Monday -
Incline
A row of some sort
Maybe some pipes
Tuesday -
Block Deadlifts with shrug from below the knee - 6-8 x 5
Db Row
Hypers
Wednesday -
Upright Rows or more db rows
Ab Wheel
Thursday -
Pause Squats
Lunges
Ab Wheel
Saturday -
Row
Ab Wheel
Hypers
I will run a specialized routine like this for 4-6 weeks all depending. Then take a break and bring up something else. Next will be hamstrings. After that my meet preparation starts, so everything will be cycles in terms of poundages.