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2004/09/06, 09:25 PM
Try this routine, it's ideas are based on the Bigger Faster Stronger program, but I kinda elaborated on it.
Sunday: Speed Bench, Speed Squat, get plenty of rest
Monday: Bench 3 sets (alternates with 10,8,6: 5,5,5: etc.)
Squat 3 sets same as bench
Auxillaries: Back and Biceps 2 sets of 10 each
Do 3 back exercises and 3 bicep exercises
Tuesday: Power Cleans, normally something around
7 sets of 3
Auxillaries: Shoulders,Triceps 2 sets of 10 each
Do 3 shoulder exercises and 3 tricep exercises
Thursday: Towel Bench (or floor press) do opposite of
Monday's reps, if you did higher rep with lower
weight monday, do 5,5,5 or less Thursday
Box Squat do same reps as towel bench
Deadlift- 4-8 sets of 3-5 reps
Auxillaries: Legs such as extensions/curls
Do 3 quad and 3 hammy exercises or leg press,
Step ups, that type of thing
Get plenty of rest on the weekend with maybe a light workout on muscles that AREN'T sore on saturday, but not enough to fatigue you the next day
It gave me some great quick
results, just thought I'd post
it for anyone to try
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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2004/09/09, 04:40 PM
This program worked very well for me because it gives a good mix of some higher rep endurance, lower rep power, some olympic variations, as well as speed moves and Thursday helps sticking points a lot. If the auxillaries are done with intensity, then you get some better definition and looks with the power and strength. I also did plyos once or twice a week when I was on this.
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I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious.
--Vince Lombardi
"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
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