Deadlifts- 245x5, 295x5, 345x5, 405x5. I really want to bring the deadlifts back up to 500x5
BB Rows to shoulders- 135x10, 155x10, 175x8, 195x8, 225x6
Lat pull downs- 160x12, 180x7,x8,x8 drop set to 100
Hammer smith machine 70x12, x11
Shrugs and Ab workout with windshield wipers
I also threw in body weight pull ups and a lot of stretching in between sets.
So, my goals for lifting heavy ass weights are to get strong and stay lean, but also to build a very symmetrical, pleasing body. You may ask yourself what does this mean...let me explain.
I'm not so much concerned for numbers as I am for ratios. You can have 18inch arms, but if its all fat or your waist is too blocky, than it just won't look so impressive. Its the same thing for strength. If you can bench 405 but weight 300lbs, its not that impressive. My goal is to be a lean 190-200lbs with great strength and good proportions. So, to achieve this, I need to work on my weak points:
Arms- now, I'm not one to just train arms and nothing else. I have a good pair of wheelz and back development, but my arms are lacking.
Calves- damn genetics! I have these diamond shape calves with very little size on them, I want to bring them up
Abs- now, my abs are good and very strong, but I feel like they can get better.
So chest/shoulders/back/legs are all doing well so they will take a seat in terms of priority training.
I'm going to be following Christian Thibaudeau 12 week arm program (http://www.t-nation.com/free_online_article/sports_body_training_performance/12_weeks_to_warready_guns) in hopes of taking my arms up an inch or two. for the rest of my body parts I will be working them in a PRRS method. This is essentially alternating between heavy, medium and light with different techniques in each weekly phase.
Calves/Abs will be trained x2 a week, heavy and light. I will pair them on days that I do not train arms.
So here is what the first week will look like
Sunday- Back Range
Monday- Cardio/Abs/Calves/Hamstrings
- Lying Hamstring Curls 4×12
- Seated Hamstring Curls 4×12
Tuesday-Arms (method-intensity)
Decline CG Bench Press- 5 sets of 3-5 reps, 2min rest
BB Curls- 5 sets 3-5 reps, 2min rest, slightly cheating but strict on negative
Decline Skull crushers- 4 sets, 6-8 reps, 90 second rest
Reverse incline Hammer Curls, this works by placing your chest on an incline bench (almost 90 degrees) and performing hammer curls- 4 sets, 6-8 reps, 90 second rest
Wednesday-Legs Rang/Quads
Rep range, 7-9, 10-12, 13-15
Squats- 4 sets, 7-9 reps
Leg Press- 3 sets, 10-12 reps
Leg extensions- 3 sets- 13-15 reps
Thursday- Chest/Shoulders Range
DB Chest Press- 4 sets, 7-9 reps
Incline fly- 3 sets, 10-12 reps
Decline Chest Press- 2 sets 13-15 reps
Military Shoulder Press- 4 sets 7-9 reps
Lateral raises- 3 sets 10-12 reps
Rear deltoid row- 2 sets 13-15 reps
Friday- (Arms)
Skull crushers- 5 sets, 5 reps with 3RM, rest 10 seconds in between each rep, cluster set, 2min rest between sets
Preacher Curls- 5 sets, 5 reps with 3RM, cluster set with 10 seconds rest, 2min rest between sets
CG Bench Press- 5 sets, 3-5 reps, 2min rest,
Reverse grip preacher curls- 5 sets, 3-5 reps, 2min rest
Saturday-Cardio/Abs/Calves
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