IM back havent posted for awhile was busy had a 2 week vacation week before that had family in town just been crazy but im almost finished with my first 5 week cycle.
4 Main Lifts- Squat, Deadlift,Push Press, Bench Press
week 1- 65%,75%,85% 3 x 5
week 2- 70%,80%,90% 3 x 3
week 3- 75%,85%,95% 5,3,1
week 4- 40%,50%,60% 3 x 5 (deload)
week 5 Max, or if u feel its too soon start a new cycle.
90% of your ORM max is supposed to be used to calculate lifts,
My own adjustments- i use 95% of bench press max 100% for deadlift and push press. I dont use this routing for squats as i do a BB style leg workout cuz those things are TWIGS. i didnt purchase the book so i dont kno about accessory lifts i just do 10-12 sets of 10 reps...
Current Maxes
bench-265
squat-365
DL-435
PP-210
Due to overtraining and being on vcation not being able to workout alot im on week 3 for Push Press and Bench and Week 4 for Squat, Deadlift. so week 6 will be a new start so far here are my last workouts
Week 2 Push Press
150 x 3
170 x 3
190 x 4
3 x 10 55s arnold Press
upright rows 135 x 3 x 10
Rear Delt flyes and did various bicep work
Week 3 deadlift
315 x 5
370 x 3
415 x 1
v bar rows forget weight i used? 3 x 15
Decline Lat Rows 4 x 10
Good Mornings 3 x 10
anys tommorow is week 3 of bench press will post in the am need to get to sleep. body feels good and rested and ready to hit this workout for awhile also doing alot of carido but eating alot on this cycle hoping to lean out even moree
4 Main Lifts- Squat, Deadlift,Push Press, Bench Press
week 1- 65%,75%,85% 3 x 5
week 2- 70%,80%,90% 3 x 3
week 3- 75%,85%,95% 5,3,1
week 4- 40%,50%,60% 3 x 5 (deload)
week 5 Max, or if u feel its too soon start a new cycle.
90% of your ORM max is supposed to be used to calculate lifts,
My own adjustments- i use 95% of bench press max 100% for deadlift and push press. I dont use this routing for squats as i do a BB style leg workout cuz those things are TWIGS. i didnt purchase the book so i dont kno about accessory lifts i just do 10-12 sets of 10 reps...
Current Maxes
bench-265
squat-365
DL-435
PP-210
Due to overtraining and being on vcation not being able to workout alot im on week 3 for Push Press and Bench and Week 4 for Squat, Deadlift. so week 6 will be a new start so far here are my last workouts
Week 2 Push Press
150 x 3
170 x 3
190 x 4
3 x 10 55s arnold Press
upright rows 135 x 3 x 10
Rear Delt flyes and did various bicep work
Week 3 deadlift
315 x 5
370 x 3
415 x 1
v bar rows forget weight i used? 3 x 15
Decline Lat Rows 4 x 10
Good Mornings 3 x 10
anys tommorow is week 3 of bench press will post in the am need to get to sleep. body feels good and rested and ready to hit this workout for awhile also doing alot of carido but eating alot on this cycle hoping to lean out even moree