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Posted at August 26, 2012, 9:46 pm: first of alli'm not a powerliter, i'm anathlete looking to make strength gains, i am simply posting here because as powerlifters i'd assume you'd have good general knowledge about strength, the followingis a program i've devised myself, keepin mind i've been lifting for the past couple of years, and have a good base of knowledge so please don't flame my routine, simply offer constructive criticism, thanx *note, all exercises are 3 sets of 3-5 reps (once i attain the 5 reps, i increase weight), unless otherwise specified DAY 1. PUSH flat BB bench bb shoulder press weighted dips tricep extension cable flies DAY 2. PULL weighted pullups cable rows super wide grip lat pulldowns upright barbell rows bb curls DAY 3. lower body squats deadlifts power cleans(only 3-5 reps, but a substancially lower weight, just trying to trigger my CNS) good mornings(8-10 reps as i lose form if i try to use a higher weight) snatches(see "power cleans") leg curls calf raises (10-15 reps) DAY 4 rest After reading this i'm sure a few things will jump out at you immdediately, keep in mind that A. i have a good diet, and that combine with being young allows me to recover very quickly, B. it takes 4 days to complete, i want to use it for 7 sessions for each part (total 28 days) then take a week off, then go back to a more normal program with more resting. C. I'm sure many people say not to do heavy Deads AND Squats on the same day, i'm certainly not smart enough to say they are wrong, just that i thought it might be an idea to try, and i'm curious about what kind of results (relative to other programs) it may produc, I'd be exceptionally grateful for any comments, thx Original of the message was taken from http://forum.bodybuilding.com/ Replies:As an athlete, the two lifts you should be focusing on most are squat ...first off, atheletes use the body as one piece as such you need to tra... Powerlifters typically do rows and shrugs on the same day they deadlif... What kind of athelete are you? I'm going to assume you're a marathon r... lol, i'm a basketball player. You will see gains of course long as you eat and rest enough. Unless you are brand new to lifting(which you are not), 'signifigant' ... Other Topics of Body Building:Looking for some friendly advise for my popsWhat now? Help with my 1.5mo plateau I'm at the hotel! SNBF Comp. Tomorrow! how does cheating work? Can't wait!! HELP! Amps with W.H.O Not For Sale writing on them?? new to dead lifts carbo blocker Muscle Mechanic's Massive Muscle Mania Is 5x5 the way for me? Guest Posing Circut -- Prices Since Mr. O Arms--I'm getting so sick and tired... updated bulk pics This body holding me Never Sore?!?! What gives? What sort of growth is normal out there ??? Which Gives you more energy Animal Pump or NO Xplode? Need help! I want to be more defined! Adderall XR & test lvls 2006 Arkansas BB Priceless... Worst things you've seen at the gym 100# AND 95# DUMBBELLS in SO CAL Perricone Weight Loss Diet Moving to Boston Bulk diet plan .... kindly look & comment Video of my deadlifting good 10 week routine What good protein bars are there? Have questions about my first REAL attempt at long-term weightlifting need a art director looking for a personal trainer JJJ reviews Dymatize Elite Whey - Cafe Mocha wth?! Flexoff 06' how do i check my body fat % substitute for squats How did Mike and Ray Mentzer... First time club... Cutting diet help Bruce's review of ALRI N'Gorge Ive Been Working Out For About22 Months |