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Post by bamalifter on May 12, 2007 22:45:20 GMT -5
Hey, Im Scott, im from alabama, haven't done a meet in 9 years. looking to get back into it. Any help or advice would be appreciated.
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Post by Joey Smith on May 12, 2007 23:00:55 GMT -5
Great having you on Scott!....just start posting your workouts and we can go from there....read others logs and ask questions and we will help you as much as we can....plus read, read, read, we have numerous articles on this forum that can help you!....
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Post by bamalifter on May 12, 2007 23:03:24 GMT -5
My current routine
Week A Monday: ME Squat ME Squat Variation: Work up to max set of 2,3, or 5 Quad Exercise: 3x8-10 Heavy Posterior/Ham Var. 3x5-8 Pulldown Var. 3-5x10-15 Biceps 3x8-15 Weighted Ab Movement
Wednesday: ME Bench ME Bench Variation: Work up to max set of 2,3,or 5 Db Chest/Shoulder Exercise: 3x6-10 Triceps Ext. 3-5x10-15 Rear Delts2-3x 10 Circuit Ab Work
Friday:DE Squat, ME Deadlift Box Squat: 6-8x2 Deadlift Variation: work up to 1 max set of 2,3,or 5 Shrug Exercise: 3x10-15 Row Movement: 3x6-10 Grip Work Weighted Abs Supersetted with Bodyweight Exercise for Low back to flush blood into it
Week B Monday: Bench Assistance Day, Lockout Training DE Bench 8x3 Lockout Movement- unsure about right number of sets here Shoulder Movement- 3x10 Pulldown Var. 3x10-15 Biceps 3x10 Circuit Abs
Wednesday: ME Squat ME Squat Variation: Work up to max set of 2,3, or 5 Quad Exercise: 3x8-10 Heavy Posterior/Ham Var. 3x5-8 Weighted Abs
Friday: ME Bench ME Bench Variation: Work up to max set of 2,3,or 5 Db Chest/Shoulder Exercise: 3x6-10 Row Movement: 3x6-10 Shrug Movement: 3x10-15 Arm Superset Biceps/Tricep Ext 3x10 Circuit Abs
I figure this way, my bench will get worked every 4-5 days, as will my squat. I feel like my deadlift improves pulling every other week. I will rotate my assistance every 3-4 weeks and deload every other "B" week which is once every 4 weeks.
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