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current programs

post #1 of 10
8/8/09 at 1:12pm
Thread Starter 
this is mine:

incline bench, 5 x 15, 12, 8, 6, 3, 1

weighted chins, 5 x 12, 10, 8, 8, 5

dumbell curls, 3 x 12, 8, 6

french press, 3 x 12, 8, 6

military press, 5 x 15, 12, 8, 6, 3, 1

shrugs, 3 x 12, 8, 6

squats, 5 x 15, 12, 8, 6, 3, 1

paloff press, 3 x :30

planks while stacking weights, 3 x :30

hanging leg raise, 3 x 15

ab rollouts, 3 x 15

doing this 3-4 x a week
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post #2 of 10
8/8/09 at 2:35pm
Standing curls: 3x8 Seated curls: 2x10 Preacher curls: 3x8 Incline curls: 3x10 Cable curls: 2x8 Crunches: 25 sets to failure
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post #3 of 10
8/8/09 at 2:43pm
Quote:
Originally Posted by Jumbie View Post
Standing curls: 3x8
Seated curls: 2x10
Preacher curls: 3x8
Incline curls: 3x10
Cable curls: 2x8
Crunches: 25 sets to failure

You forgot the requirements, bro: squat rack, in front of a mirror.
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post #4 of 10
8/8/09 at 2:58pm
Jim Wendlers 5/3/1

A wave is one week. After each month, 10 pounds is added to squat/deadlift and 5 to bench/OHP. 1RM are calculated at 90% as a max. Only Bench, Deadlift, Squat, and OHP are used with the wave parameter. The accessory is up to you. The last set can be done for more than the prescribed reps; you can attempt a rep-goal each four weeks in addition to the weight adding.

Wave 1. Warmup, 75%x5, 80%x5, 85%x5
Wave 2. Warmup, 80%x3, 85%x3, 90%x3
Wave 3. Warmup, 75%x5, 85%x3, 95%x1
Wave 4. (deload) - 60%x5, 65%x5, 70%x5

Bench

5/3/1 Bench
4 x 7 Dips
3 x 10 Incline DBs
3 x 12 French Press

Squat

5/3/1 Squat
3 x 8 Stiff-Legged Deadlift
3 x 6 Front Squats

Overhead Press

5/3/1 OHP
3 x 8 DB Seated Military Press
3 x 12 Face Pulls
3 x 10 Front Laterals

Deadlifts

Deadlifts 5/3/1
3 x 8 DB Rows
3 x 10 Seated Rows
3 x max pullups
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post #5 of 10
8/8/09 at 5:15pm
Kunk: That seems like a lot of volume. Are you on a cycle right now?
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post #6 of 10
8/8/09 at 5:21pm
Stronglift 5x5 Just finished a few months of a Max OT style program, 5 day split with big lifts 3x6 and accessory stuff at 2x15. Now I'm gonna do some strength stuff - I find I typically do 6 months hypertrophy/dirty bulk/creatine and then 6 months of strength training/clean diet/no supplements to cut back down.
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post #7 of 10
8/8/09 at 5:36pm
Thread Starter 
no, just stinging nettle and creatine. have always recovered pretty quickly

Quote:
Originally Posted by RedLantern View Post
Kunk: That seems like a lot of volume. Are you on a cycle right now?
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post #8 of 10
8/8/09 at 9:44pm
I was never taught by anyone so I just started doing this routine on my own, probably sucks, but I've gotten stronger.

Bench 3x5
preacher curl 3x10
shrugs 3x10
dips 3x10
military press 3x10

Squat 3x5
calf raises 3x10
steps 3x10
leg press 3x10
lunges 3x10

Clean 3x5
upright rows 3x10
lat pull down 3x10
bicep curl 3x10

every other day... I do about 200 situps. Would appreciate advice.
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post #9 of 10
8/8/09 at 9:58pm
Training 3x a week, alternating A/B A: Squat 3x5 Press 3x5 Power Clean 5x3 B: Squat 3x5 Bench 3x5 Deadlift 1x5
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post #10 of 10
8/9/09 at 3:11am
Here was my last upper body routine. All supersets and exercises varied so this is just an example of the exercise list. Set structure stayed constant and each exercise got 2 sets varying between 5, 10, and 15 reps i.e. all exercises for that day were for 15 reps. Rest period between supersets was 30 seconds of jump rope. pushups chinups incline dmb press pulldowns flat bench dmb press bent over rows pullovers body weight rows military dmb press face pulls upright rows dmb shrugs barbell curls close grip bench press hammer curls lying 1 arm cross body dmb extension farmer walk neck raises
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