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01-03-2012, 11:29 AM | #1 | |
MVP
Join Date: Mar 2009
Casino cash: $8245299
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Quote:
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. |
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