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#1
11-23-03, 10:58 PM
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Gonna try this routine i made up...
Monday
Chest Strength Tricept Hypertrophy Bicept Hypertrophy Upper Leg Hypertrophy Bench 3 sets of 3 Close Grip Bench 2 sets of 10 2 sets of 8 Skull Crusher 2 sets of 10 2 sets of 8 Tricept Extention 2 sets of 10 2 sets of 8 Dumbell Curls 3 sets to failure EZ Curls 3 sets of 10 4 sets of 8 3 sets of 10 Squats 3 sets of 10 2 sets of 8 Deadlifts 3 sets of 10 Hack Squats 3 sets of 10 2 sets of 8 SLDL 3 sets of 10 2 sets of 8 Slow Jog mile Tuesday Calve Hypertrophy Shoulder Hypertrophy Back Strength Standing Calve Raise. 6 sets of 10 2 sets of 8 D.Press 5 sets of 10 Mil Press. 5 sets of 10 S. Delt Raise 5 sets of 10 Powerclean 5 sets of 4 Bent Over Row 5 sets of 4 Weighted Chin 4 sets of 3 Shrugs 5 sets of 4 Karate Wed slow jog a mile Thursday Chest Hypertrophy Shoulder Strength Back Hypertrophy Bench 4 sets of 10 D.Bench 2 sets of 10 Incline 4 sets of 10 D.Press 4 sets of 3 Military P. 4 sets of 3 Bent Row 5 sets of 10 S. Row 5 sets of 10 Pull Downs 5 sets of 10 Chins 4 sets to failure Shrugs 5 sets of 10 Karate Friday Upper Leg Strength Squats 4 sets of 3 Deadlifts 4 sets of 3 Rack Pulls x3 x2 x1 Hack Squats 5 sets of 5 SLDL 4 sets of 3 Slow Jog mile Saturday Tricept Strength Bicept Strength Fore. Strength 2BD x3 x3 x2 x1 3BD x3 x3 x2 x1 Lockouts x3 x3 x2 x1 Close Grip 3 sets of 3 Pushdown 5 sets of 6 Dumbell C. 2 sets of 5 2 sets of 3 EZ Curl 2 sets of 5 2 sets of 3 Palms up 4 sets of 10 Palms D. 4 sets of 10 Karate Sunday slow jog a mile on saturdays rear delt work and rotator work is added in, i add abbs in whenever i want im going to do this for 10 weeks, then take a week off then, that makes it 11 weeks, then on the 12th week im maxing for: Monday Tuesday Wed Thursday Friday Saturday Sunday Max Max max Max test shirt Squat Bench bench 1rm Squat max 10rm 10rm 1Rm max p/c hows it look? on weeks 1-10 the percentages will be gradually increasing, and on week 10 ill be doing: On all hypertrophy days:78%/80% on all stregnth days:105% (the reps sets differ week to week but mostly the same) my main ? is, how much size do you think could i gain in the 12 week span if my diet is in check and everything
__________________
When you have no friends, and you have no life. There’s simple things in life that you love and no one else understands. Such simple things that give you such a rush and make all your worries fly out the door when you enter that room. That darkened room, damp like a dungeon with the rock blaring in the background and your sweat and tears embedded on the iron that you move like a monster. People think your crazy, but its so natural for you cause its all you have its your life and no matter how hard you try you can not change that. You push so hard that your throwing up when your done with that set, but your back on that bench and Grunting and screaming for that last rep cause you want it so bad…so bad, cause its all you ever had… 
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#2
11-24-03, 06:51 AM
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I know if i tried that split at my normal intensity... I wouldnt gain at all.... Of course I have a tendancy to overtrain easily.
it is a very well thought out plan, and I like they way you set it up... wish it would work for me. Keep us updated on progress.
__________________
CrossFit Alpha: A Memphis Fitness Community Personal Training - Memphis Memphis CrossFit & Krav Maga
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#3
11-24-03, 12:39 PM
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good luck bro!
__________________
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#5
11-26-03, 09:22 AM
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Revised routine:
Im a powerlifter and im adding in high reps just to gain some size, but i also have the low reps weaved in there also.
Monday Chest Strength Tricept Hyper Bicept Hyper Upper Leg Hyper Top Half Bench 80%x6 80%x6 80%x6 80%x6 80%x6 80%x6 Close Grip Bench x10 x10 Skull Crusher x10 x10 Tricept Extention x10 x10 Dumbell Curls xF xF xF EZ Curls x10 x10 x10 x10 x10 x10 Squats 60%x10 60%x10 60%x10 60%x10 Deadlifts 60%x10 60%x10 60%x10 Hack Squats x10 x10 x10 SLDL 60%x10 60%x10 60%x10 Slow Jog mile Tuesday Calve Hyper Shoulder Hyper Back Strength Standing C R. x10 x10 x10 x10 D.Press 60%x10 60%x10 60%x10 Mil Press. 60%x10 60%x10 60%x10 60%x10 S. Delt Raise x10 x10 x10 x10 Powerclean 80%x6 80%x6 80%x6 80%x6 80%x6 Bent Over Row x4 Snatch Pull no rest x6 x6 Clean Pull no rest x6 x6 B.Row x6 x6 P/C Blocks x5 x5 x5 Overhead Shrug x20 Snatch Cuban Press x20 Chins x15 D.Row x8 x8 x8 Shrugs x4 x4 x4 Weighted Chin x3 x3 x3 Karate Wed slow jog a mile Weight Crunch 10 sets of 10 Thursday Chest Hyper Shoulder Stre Back Hyper Bottom H.Bench 80%x6 80%x6 Bench 60%x10 60%x10 60%x10 60%x10 Incline 60%x10 60%x10 60%x10 D.Press 80%x6 80%x6 Military P. 80%x6 80%x6 Bent Row x10 x10 x10 S. Row x10 x10 x10 Pull Downs x10 x10 x10 Chins xF xF xF Shrugs x10 x10 x10 x10 Karate Friday Upper Leg Stre Squats 80%x6 80%x6 80%x6 80%x6 80%x6 80%x6 Deadlifts 80%x6 80%x6 80%x6 80%x6 80%x6 80%x6 Rack Pulls 80%x6 80%x6 80%x6 80%x6 80%x6 80%x6 Hack Squats x5 SLDL 80%x6 80%x6 80%x6 80%x6 80%x6 80%x6 Slow Jog mile Saturday Tricept Stre Bicept Stre Fore. Stre 2BD 80%x6 80%x6 80%x6 3BD 80%x6 80%x6 80%x6 Lockouts 80%x6 80%x6 80%x6 Close Grip x3 x3 Pushdown x6 x6 Dumbell C. x5 x5 x3 EZ Curl x5 x5 x3 Palms up x10 x10 x10 x10 Palms D. x10 x10 x10 x10 R Delt+ Rotator work Karate Sunday slow jog a mile Weight Crunch 10 sets of 10 thats the percentages ill be using for the first week and the 10th week is going to look like this: Monday Chest Strength Tricept Hyper Bicept Hyper Upper Leg Hyper Top Half Bench 100%x2 100%x2 100%x2 Close Grip Bench x10 x10 Skull Crusher x10 x10 Tricept Extention x10 x10 Dumbell Curls xF xF xF EZ Curls x10 x10 x10 x10 x10 x10 Squats 75%x10 75%x10 75%x10 75%x10 Deadlifts 75%x10 75%x10 75%x10 Hack Squats x10 x10 x10 SLDL 75%x10 75%x10 75%x10 Slow Jog mile Tuesday Calve Hyper Shoulder Hyper Back Strength Standing C R. x10 x10 x10 x10 D.Press 75%x10 75%x10 75%x10 Mil Press. 75%x10 75%x10 75%x10 75%x10 S. Delt Raise x10 x10 x10 x10 Powerclean 100%x2 100%x2 100%x2 100%x2 100%x2 Bent Over Row x4 Snatch Pull no rest x6 x6 Clean Pull no rest x6 x6 B.Row x6 x6 P/C Blocks x5 x5 x5 Overhead Shrug x20 Snatch Cuban Press x20 Chins x15 D.Row x8 x8 x8 Shrugs x4 x4 x4 Weighted Chin x3 x3 x3 Karate Wed slow jog a mile Weight Crunch 10 sets of 10 Thursday Chest Hyper Shoulder Stre Back Hyper Bottom H.Bench 100%x2 100%x2 Bench 75%x10 75%x10 75%x10 75%x10 Incline 75%x10 75%x10 75%x10 D.Press 100%x2 100%x2 Military P. 100%x2 100%x2 Bent Row x10 x10 x10 S. Row x10 x10 x10 Pull Downs x10 x10 x10 Chins xF xF xF Shrugs x10 x10 x10 x10 Karate Friday Upper Leg Stre Squats 100%x2 100%x2 100%x2 Deadlifts 100%x2 100%x2 100%x2 Rack Pulls 100%x2 100%x2 100%x2 Hack Squats x5 SLDL 100%x2 100%x2 100%x2 Slow Jog mile Saturday Tricept Stre Bicept Stre Fore. Stre 2BD 100%x2 100%x2 100%x2 3BD 100%x2 100%x2 100%x2 Lockouts 100%x2 100%x2 100%x2 Close Grip x3 x3 Pushdown x6 x6 Dumbell C. x5 x5 x3 EZ Curl x5 x5 x3 Palms up x10 x10 x10 x10 Palms D. x10 x10 x10 x10 R Delt+ Rotator work Karate Sunday slow jog a mile Weight Crunch 10 sets of 10 after the tenth week im taking one week off and on week 12 ill be maxing on: 10rm bench 10rm squat 10rm dead 1rm powerclean 1rm bench 1rm squat 1rm dead maxing on 2-3 boards and 4"lockout and maxing on assisted bench (shirt)
__________________
When you have no friends, and you have no life. There’s simple things in life that you love and no one else understands. Such simple things that give you such a rush and make all your worries fly out the door when you enter that room. That darkened room, damp like a dungeon with the rock blaring in the background and your sweat and tears embedded on the iron that you move like a monster. People think your crazy, but its so natural for you cause its all you have its your life and no matter how hard you try you can not change that. You push so hard that your throwing up when your done with that set, but your back on that bench and Grunting and screaming for that last rep cause you want it so bad…so bad, cause its all you ever had…
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#6
11-26-03, 09:34 AM
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the low rep sets decrease (no lower then 3 sets) as the weights get heavier along with the reps
heres the progression for the low rep sets: week1-80% week2-83% week3-85% week4-85% week5-85% week6-89% week7-93% week8-95% week9-98% week10-100% heres the progression for the high rep sets: week1-60% week2-65% week3-65% week4-65% week5-70% week6-70% week7-70% week8-75% week9-75% week10-75%
__________________
When you have no friends, and you have no life. There’s simple things in life that you love and no one else understands. Such simple things that give you such a rush and make all your worries fly out the door when you enter that room. That darkened room, damp like a dungeon with the rock blaring in the background and your sweat and tears embedded on the iron that you move like a monster. People think your crazy, but its so natural for you cause its all you have its your life and no matter how hard you try you can not change that. You push so hard that your throwing up when your done with that set, but your back on that bench and Grunting and screaming for that last rep cause you want it so bad…so bad, cause its all you ever had…
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