EDIT: applied recommended changes. People who posted are not recommmending i remove something that wasn’t there.
Week 1:
Monday:
(weeks 1-4,6-8)Deadlift:@85% 1x2 (5):3x3 (9-10):1x1@95%
Speed deadlift (60%): 8x3 (90 sec rest b/w sets)
3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):
Stiff-leg deadlift: 8 reps (weeks 1-4) 5 reps (5-8)
T Bar row: 8 reps (weeks 1-4) 5 reps (5-8)
Weighted Pullups: 8 reps (weeks 1-4) 5 reps (5-8)
Arched back good morning: 8 reps (weeks 1-4) 5 reps (5-8)
Power Shrugs: 2x5 (weeks 6-9 only)
Wed:
8x3 ATG Squats
DB Bench 5x3
Delt Building Superset:
3 cycles of:
12reps Side Lateral raise
12reps Front Lateral raise
12reps Military Press
Friday:
3x6 Incline flies
4x5 Incline Bench
3x6 reverse curls
3x4 slow negative chins
3x6 skull crushers
Critiques?
I took the Coan-Phillipi routine from
and then added a delt routine. All other exercises i spliced on there in days where the muscles wouldn’t be fatigued from the previous workout.
Starting Max for deadlift:350 Goal:405 by week 10
DB Bench Press:75’s Goal:85’s/90’s (we’ll see)
Skull crusher:105 goal:115
Squat: 275 Goal:315
Incline Bench:165 Goal:185
T-bar row:200+part of bar Goal:245+part of bar
Please, state your opinions/ critiques.
you’re going to get fucked up doing the oly lifting during c-p.
take my word for it.
[quote]zephead4747 wrote:
you’re going to get fucked up doing the oly lifting during c-p.
take my word for it.[/quote]
i have got to agree here your going to burn out fast and damage your chances with c-p
Aww man. I love the olympic lifts. Zep, i know you did/are doing this program right? So I’ll cut them out. Do i need to cut the snatch grip deads as well?
Haha…alright. That leaves my monday short on exercises. seeing as i’ll be the most rested on monday, I might switch my deadlift routine to monday, and move skull crushers to the new friday.
Editing original post to accomodate new changes.
u dont have any just flat benching?
I started C-P because I couldn’t do any oly lifting because of chin splints. It’s just a few weeks, you can go back to it once it’s over. I certainly will.
[quote]bignate wrote:
u dont have any just flat benching?[/quote]
I’ve been only barbell flat benching for a while, i have Flat DB bench in there, i want to work DB’s for a while and see what sort of carryover I get. I’ve been stuck where i am on bench for a while now.
[quote]zephead4747 wrote:
I started C-P because I couldn’t do any oly lifting because of chin splints. It’s just a few weeks, you can go back to it once it’s over. I certainly will.[/quote]
Do you mean shin splints?
And how much are you pulling in your avi?, i’m just curious
[quote]Blaze_108 wrote:
zephead4747 wrote:
I started C-P because I couldn’t do any oly lifting because of chin splints. It’s just a few weeks, you can go back to it once it’s over. I certainly will.
Do you mean shin splints?
And how much are you pulling in your avi?, i’m just curious[/quote]
yeah lol. 330.
Just pulled 400 on monday.
congrats on the PR. I’m going for 405 by the end of this cycle. Got 350 a week ago. I will start this cycle in a week or two, once school starts.
[quote]Blaze_108 wrote:
congrats on the PR. I’m going for 405 by the end of this cycle. Got 350 a week ago. I will start this cycle in a week or two, once school starts.[/quote]
sweet. I’m going for 445.
Hah. I’ve got the lowest numbers. Oh well. I likely started the latest. bignate has a more recent join date, but i’m willing to bet he lifted a while before joining and/or started higher than 235 on deadlift. lol.
[quote]Blaze_108 wrote:
Hah. I’ve got the lowest numbers. Oh well. I likely started the latest. bignate has a more recent join date, but i’m willing to bet he lifted a while before joining and/or started higher than 235 on deadlift. lol.[/quote]
lifting goofing around for one year, this past summer and school year where when i got serious, i dont remember what i started off with as a dead i think it was btw250-300 not 300 though idk, its just my favorite lift and im tall with long arms so i feel i excell at it.
[quote]bignate wrote:
Blaze_108 wrote:
Hah. I’ve got the lowest numbers. Oh well. I likely started the latest. bignate has a more recent join date, but i’m willing to bet he lifted a while before joining and/or started higher than 235 on deadlift. lol.
lifting goofing around for one year, this past summer and school year where when i got serious, i dont remember what i started off with as a dead i think it was btw250-300 not 300 though idk, its just my favorite lift and im tall with long arms so i feel i excell at it.
[/quote]
I added over 125 pounds to my deadlift since the beginning of last school year.
about the same zep, nice work
I’ve added 115 i think, but i didn’t lift for the first three months of school.