Posted at December 27, 2014, 3:05 pm:
This is the program I will start on right after my diet The Squats and Deadlifts are from Boris Sheiko's Powerlifting Program, the only difference is that I do the squats ass to the grass and the deadlifts sumo style. My 1 rep max is 100kg (220lbs) in ass to the grass squat and 150kg (330lbs) in deadlift. My goal with this workout plan is to get stronger in the squat and deadlift and to gain some mass on my upper chest.
Week 1 of the program
Monday
Ass to the grass squats:
1x5 50kg, 1x4 60kg, 2x3 70kg, 5x3 80kg
Lower back: 5x5
Ass to the grass squats:
1x5 55kg, 1x4 65kg, 5x3 75kg
Incline dumbbell bench press: 5x10
Triceps exercise: 3x15
Abs: 2x10
Wednesday'
Deadlift sumo style:
1x4 75kg, 2x4 90kg, 2x3 105kg, 5x3 120kg
Lying Legcurl: 5x10
Deadlift from rack:
1x5 90kg, 2x4 105kg, 3x3 120kg, 2x4 135kg
Rear lateral raise: 2x10
Cable lateral raise: 2x10
Front pulldown: 4x10
Friday
Ass to the grass squats:
1x5 50kg, 2x4 60kg, 2x3 70kg, 5x3 80kg
Lower back: 5x5
Ass to the grass squats:
1x5 50kg, 2x5 60kg, 2x4 70kg
Incline dumbbell bench press: 5x6
Biceps exercise: 3x15
Abs: 2x10
Original of the message was taken from http://forum.bodybuilding.com/
Replies:Week 2 of the program
Monday
Ass to the grass squats:
1x5 50kg,...
Week 3 of the program
Monday
Ass to the grass squat:
1x5 50kg, ...
Week 4 on the program
Monday
Ass to the grass squats:
1x5 50kg,...
Week 5 - Max lifts
Monday
Ass to the grass squats:
4x2 60kg
...
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