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Bigger Stronger Leaner Powerlifting & Strength Sports
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Hey guys, I was wondering if any veterans could give me the green light on my program. I would have posted in the begginers forum but I would like to learn from those who are already accomplished.

Anyways, some stats
6’2
205lbs
22 years old
Max bench: 255lbs
Max Squat: 275lbs
Max Deadlift: 315lbs

Basically I have been training on and off for about 3 years…but before about 3 months ago I trained like a complete idiot and basically just did biceps and chest. Anyways, after looking at a Charles Polliquin article I realised that I was just working out like a frat boy and now I am purely going for strength. My deadlift/squat have both increased by about 50 lbs each and bench has somewhat stalled. So now I am doing a lot of 1RM for bench to try and bust the plateau.

Also, I gained about 18 lbs since I started this new routine, quite a bit of it in my legs…it was only recently that I could squat more than my bench which is pretty sad. Fucking Men’s Health.

here is my routine…

Day 1…chest/back
Bench press (pyramid to 1 RM max then 90% of 1 RM for another 2 sets)
chin ups 4x6
Decline Bench 3x8
Dumbell rows 3x8
Incline DB press 3x6-8
T-bar rows 3x8-12

Day 2 legs
Squats…warm up to 3x5
Lunges 3x6 per leg
Calve raises 3x3 feet normal, wide, narrow stance x8-12
Leg extension 3x8-12

Day 3 OFF

Day 4 biceps/shoulers
Overhead press…pyramid
Chin ups 4x8
Lateral raises 3x8-12
Close grip preaceher curl 3x8-12
Front raises 3x8-12
Incline bench curls 3x8-12

Day 5 chest/back
Deadlifts…work up to 3x5
Bench Press…3x8-12
Good mornings 3x8
Incline Bench Press 3x8
Barbell Row 3x8-12
Pushups

Days 6&7 off

Anyways, I am thinking of going back to lower reps higher weight…past 6 weeks I changed from working up to 3x5 to just doing 3x8-12. But noticed lesser strength gains. I also make sure to take a multivitamin, whey, ZMA and fish oil and make sure to eat at least 205 gms of protein.

Oh and I cut back from going out and boozing twice a week to once a week or once every two weeks cause I want to get more serious in the gym

Anyways sorry for the details but I don’t know anyone who is that strong/knowledgable in my gym and my buddies are still just being morons and working chest and biceps. One of them actually is selling his freeweights to buy a bowflex, these are the people I associate with. Anyways, any advice is greatly appreciated. Thanks in advance.

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  1. Please change your name.

  2. You probably shouldn’t work up to a max single every week. Once a month is the most often I would do it. You can, if you wish, work to a max five one week, a max triple the next, then a max single, for instance.

  3. It’s not the routine I would set up, but you’ll learn what’s working and what isn’t over time…just set up benchmarks, (e.g., max triples on the powerlifts, max chinups, max vertical, whatever…,) and test them at regular intervals. You’ll figure out what’s working and what isn’t, and over time, if you’re attentive, your training will evolve into a good system for you.

  4. Off the bat, I would not bench or do any more pressing on day 5. Do your deadlift assistance and some core work here and leave it at that. Otherwise, it’s probably good enough as a starting point. Good luck.

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Go check out Defranco’s westside for skinny bastards its worked for many lifters and I think you will benefit greatly from it(its fun as hell too).

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  1. The name was a joke I condone neither the bowflex nor use of the word bro.

  2. Thanks for the input guys I’ll cut out the pushing on day 5 and I’ll probably do the skinny bastards routine in the new year. Happy lifting.