2/21/08
full squats
135x5
185x3
225x2
245x20
Pull-overs
4x6-80
pull-ups
4x6-40lbs
dips
4x6-50lbs
sit-ups
3x12-45lbs
I’m amazed that i was able to finish this program. the last set took me 4 minutes and 36 seconds.
i plan to take a week off then find out my new 1rm’s for bench squat and deadlift. then i think i am either going to start a bill starr routine or the Waterbury method not decided on witch yet.
great job! I’m sure the hard work payed off? would you do this again soon (starting, of course, with heavier weights)?
yeah i plan on going back to this program in about 6 weeks after i focus on more of a strength/power cycle.
ho yeah! hey definitely post new maxes in a week or so
maxed out on deadlift yesterday
135x3
185x2
225x2
275x1
315x1
335x1(PR)
355x1(PR)
New Deadlift max: 355lbs
maxed out on bench press today
135x5
185x3
225x2
245x1
255x1
265x1
new bench press max: 265
i was really impressed that i was able to lift 265 because i haven’t bench pressed in about a month, also this and is only 10lbs less then my best max where i weighed 25 more pounds.
I find taking time off, even a month, helps peak performance a lot.
Where’s the squat max? That’s the most important one to this thread. lol.
squat max
135x5
185x3
225x2
275x2
315x2
335x1
new max 335
so my squat went up 60lbs from this program i would say that was a really really good gain.
All in all from this program my squat went up 60lbs my deadlift went up 40lbs and my bench went up 40lbs i gained about 15lbs of bodyweight.
Garden…Great job on the program, those are impressive gains! You inspired me to give this program another shot. The last time I tried it was about a year ago and I was doing the longer version and it was just too much and I gave in.
I started again about 1 week ago and I guess I’ll just log it here and keep this thread alive.
Current stats:
5’8" 168lbs
squat 250lbs 1rm
Bench 225lbs 1rm
Dead 300lbs 1rm
Saturdays workout:
Squats
Bar x 10
95x5
115x3
135,205x1
185x20
pullover 1x20 w/35lb plate
Wt. Dips 3x12 w/35lbs
Bar row 3x15@ 105lbs(really want to improve on this lift)
3 sets of decline situps
So not only does this improve your squat- which will usually lead to improving your deadlift.
But it also improves your bench!
I’ve gotta try this, how does this improve your bench, the only real triceps work’s dips.
[quote]rowe wrote:
So not only does this improve your squat- which will usually lead to improving your deadlift.
But it also improves your bench!
I’ve gotta try this, how does this improve your bench, the only real triceps work’s dips.[/quote]
I think the reason why my bench press increased was because this was the first program i used since getting back into weightlifting after my surgeries so my strength came back quickly, but i’m sure the dips and chins and pullovers 3 times a week helped.
So did you manage 3 times a week for 6 weeks, or did you cut it down to 2 after a while?
it was really just a time thing, some weeks i could only make it to the gym 2 times a week but if i could of i would have gone 3 times.
I’m going to start this next week, I’ll start 2 times a week though. I think it would be hard to recover from squatsx20 - monday,wednesday and friday. Especially adding 5lbs each time!
So it’s gonna look like this:
Monday
Squats to below paralell
Bar X 10
warm up set x5
warm up set x4
WORKING set x20
Pullovers
1x20
CIRCUIT X3
Weighted chin-ups 8-15
Weighted dips 8-15
Decline sit-ups 12+
Wednesday
Close-grip bench press 2-3x8-10
DB Rows 2x15+
Military Press 2-3 x12
Bicep exercise 2x10+
Abs
Friday
Same as Monday, but Squats with extra 5lbs
Do you think it’s best working upto a higher 3/4 reps at more than the 20 you’re working with, to adjust you to the higher weight. Making the 20 feel light?
The reason for the workout on Wednesday, is that i want to train more than 2 times a week, but I don’t think I could recover well from the squats each workout to keep progessing.
Does Wednesday look alright, or could I do something to improve it?
thanks