Gonna Try this routine...

[Strong Kid1]

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)




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%

[JUICE]

damn this is a long page, hehehehehe:)