Gardencatering, In less than a month you’ve gotten up to doing 80% of your former max 20 times. Great gains man, keep it up. Im considering following this routine. My only ? is this, Do you go ATG? or just to a parallel top of thigh to floor?
I use a semi-wide stance, so I can’t go ATG, but I do go below parallel on each rep.
02/08/08
Squat
5x45
3x185
20x135
Pullover
1x25x25
RDL
1x15x115
Pullover
1x25x25
Bench Press
2x10x135
Bent Row
2x15x100
Press
2x12x85
I used the low-bar position on the squats for the first time. I felt the bar in my wrists. Need to work on the grip.
The last two reps of the press I had to push press to get them up. PRs in everthing. Great workout.
Weighed in at 170.5.
Should be some inspiriation for you boys.
Good luck.
[quote]Blaze_108 wrote:
Gardencatering, In less than a month you’ve gotten up to doing 80% of your former max 20 times. Great gains man, keep it up. Im considering following this routine. My only ? is this, Do you go ATG? or just to a parallel top of thigh to floor?[/quote]
all my reps are ATG
2/10/08
Full squats
135x5
185x3
225x2
230x20
Pull-overs
45x20
Pull-up/dip super set
Pull-ups
3x6-35lbs
Dips
3x6-45lbs
weighted sit-ups
3x12-55lbs
Squats are starting to get really hard, once i go to 12 or 13 reps I really was considering quitting but i pushed myself through it. The next 3 workouts are just gonna be harder, then i’ll be at 245lbs witch was my 5rm before starting the program.
02/10/08
Squat
5x45
3x185
20x140
Pullover
1x25x25
RDL
1x15x120
Pullover
1x25x25
Dumbbell Bench Press
2x8x60s
One Arm Dumbbell Row
2x15x50 (each arm)
Dumbbell Press
2x10x40
Another question about the pullovers. You started at 20X25lb,then 20X60lb then 20X45? What’s going on? Oh and do either of you have a link to the article you first read about this on (if you didn’t read the book) cos i read the BB article but was just wondering if there’s more out there. Cheers
pull-overs i’ve really just been messing around with, the orginal program just calles for 1x20 with 25lbs. But everyonce in a while i like to do heavier pull-overs. i got my 20 rep program from Super Squats 20 Rep Squat Routine
02/12/08
Squat
5x45
2x195
20x145
Pullover
1x25x25
RDL
15x125
Pullover
1x25x25
Bench Press
2x10x140
missed the last rep of the second set.
Pull ups
2x5 with +25 bwt
Had to cut the workout short again, so I decided to change up the end exrcises.
This is why I think ribcage expansion is possible (to a degree):
http://www.T-Nation.com/article/bodybuilding/ribcage_expansion_fact_or_fiction&cr=
2/14/08
Full squats
135x5
185x3
225x2
235x20
Pull-overs
50x20
Pull-ups
4x6-35lbs
dips
4x6-45lbs
weighted situps
3x14-45lbs
This workouts are just getting harder and harder, i’m lucky there are only 2 left or i dont think i can do many more. 20 rep set probaly took around 4 minutes to complete.
2/15/08
(morning)
3x8x25 DB Chest Flies
3x8x50 DB Bench Press Decline
(some rows and chins)
(evening)
Snatch
5x1x50kg
Squat
5x45
2x200
20x150
Pullover
1x25x25
RDL
15x130
Pullover
1x25x25
1 Arm DB row
2x15x55
DB Press
2x12x40s (finally)
Did the squats as 5/5/3/3/2/2, as one set. They felt easier counting that way.
2/17/08
Squat
5x45
5x135
2x205
20x155
Pullover
1x25x25
RDL
15x135
Pullover
1x25x25
Bench Press
2x10x145
Bent Row
2x15x105
Military Press
2x12x90
Squats got hard. Last 5 had some Good Morning action. Missed the last Bench Press rep, but still more weight than last time.
Weighed in 171.5
2/17/08
full squats
135x5
185x3
225x2
240x20
Pull-overs
3x6-80
pull-ups
3x5-40
dips
3x5-50
situps
3x12-55lbs
next workout is the last i can’t wait
What kind of program are you doing next?
Can you post a before and after of your legs?
nice one, youv inspired me to do this progamme, nw i just need to fid the money for the milk. how many weeks does this go on for 3-4?
I want to do this now too. lol. Although my ATG squats are horrible, so the drop in weight will be humbling, i think it would do me a lot of good.
I plan on taking a week off after this program then the week after that i will find out my new 1 rep maxes. Then i think i will start a bill starr type routine.
I don’t have a camara so i can’t post a picutre, but i can tell my legs got a lot bigger. The program calls for runs for 6 weeks.
I was only really trying to gain leg size and not much weight so i didn’t really eat as much as i should of during the program but my gains were still very noticable