Session B:
Front Squat
warm up 45x5, 95x4,135x3
work- 155x5, 165x1
CG Bench
warm up 45x5, 95x4
work 115x5, 135x2
Deadlift
Ramping 45x5, 95x5, 135x5, 155x5, 175x5, 195x5
Adjustment-
weeks 1-4: Top set of 5
weeks 5-6: Top set of 3
weeks 7-8: Top single or double
Saturday, June 29, 2013
Wednesday, June 26, 2013
Following a program- Purposeful Primitive Week 1a
This program is based on the Purposeful Primitive- 2x a week program.
Session A-
Squat
Bench
Pendlay Row
Session B-
Front Squat
Close Grip Bench
Deadlift
weeks 1-3: Top Set of 8
weeks 4-6: Top Set of 5
weeks 7-9: Top Set of 3
Simple to start. No back off sets yet.
Session A:
Squat
warm up 45x5, 95x4,135x3,185x2
work- 205x8, 225x3
Bench
warm up 45x5, 95x4
work 125x8, 135x5
Pendlay Row
work 45x8, 95x8, 115x8
Session A-
Squat
Bench
Pendlay Row
Session B-
Front Squat
Close Grip Bench
Deadlift
weeks 1-3: Top Set of 8
weeks 4-6: Top Set of 5
weeks 7-9: Top Set of 3
Simple to start. No back off sets yet.
Session A:
Squat
warm up 45x5, 95x4,135x3,185x2
work- 205x8, 225x3
Bench
warm up 45x5, 95x4
work 125x8, 135x5
Pendlay Row
work 45x8, 95x8, 115x8
Tuesday, June 18, 2013
unexpected break- time to work back up
Little break but c'est la vie- time to get back after it on the path to glory! Restarting workout A-
Workout A
Goblet Squat 25lbs x10
Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:210 3x5 (move up 5lbs)
Bench Press 3x5
warm up-45x5, 95x4
work:120 3x5 (move up 5lbs)
Pendlay Row 3x5
warm up-45x5, 95x4
work:120 3x5
Abbreviated Session today-
Workout A
Goblet Squat 25lbs x10
Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:210 3x5 (move up 5lbs)
Bench Press 3x5
warm up-45x5, 95x4
work:120 3x5 (move up 5lbs)
Pendlay Row 3x5
warm up-45x5, 95x4
work:120 3x5
Abbreviated Session today-
Monday, June 3, 2013
From Strength Training to BodyBuilding- HardGainer Style
Milking It-
Routine based off Stuart Mc Roberts Work BMLFLG- 2nd Ed
(sets across except where noted)
Workout A
Squat 3x5
Bench Press 3x5
Row 3x5
Military Press 3x5
Lateral Raise 3x8
Workout B
Front Squat 3x5
Dip 3x5
Deadlift 1x5 (pyramid)
Chin Up 3x5
Curl 3x8
Today-
Workout A
Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:205 3x5 (move up 5lbs)
Bench Press 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)
Row 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)
Military Press 3x5
warm up 45x5
work: 75
Lateral Raise 3x8
Routine based off Stuart Mc Roberts Work BMLFLG- 2nd Ed
(sets across except where noted)
Workout A
Squat 3x5
Bench Press 3x5
Row 3x5
Military Press 3x5
Lateral Raise 3x8
Workout B
Front Squat 3x5
Dip 3x5
Deadlift 1x5 (pyramid)
Chin Up 3x5
Curl 3x8
Today-
Workout A
Squat 3x5
warm up- 45x5, 95x4, 135x3, 185x2
work:205 3x5 (move up 5lbs)
Bench Press 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)
Row 3x5
warm up-45x5, 95x4
work:115 3x5 (move up 2.5)
Military Press 3x5
warm up 45x5
work: 75
Lateral Raise 3x8
10s 3x8p (move up to 12.5s)
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