CarnalSalvation
Trying to make a Milankey
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- Dec 16, 2001
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This is a fullbody routine I designed for Urban. He's being kind enough to be my guinea pig on this one. The primary goals are to imrpove his strict OHP and squat.
My basic outline or concept for the routine owes to Anthon Ditillo. I took his basic idea of press/squat/pull every workout, and added in my own ideas in regards to some higher rep work (he worked almsot exclusively in the 1-3 rep range). It looks like a lot, and it is, but not as much as it seems. The volume is comparable to most other workouts, less than many, it's just almost entirely in compound lifts. However, for the most part the high number of sets and the ammount of work to be done limits the intensity for you, so you in theory, shouldn't overtrain. Perhaps Urban would be good enough to report his findings, for good or ill.
Day One:
Power Squats 2-4X1-5
High Pulls 8-10X2
Narrow Grip Bench Press 4X6-8
Overhead Shrugs 4-5X10
Rear Delts, Rotators
Day Two:
Strict Overhead Press 6-10X1-3 2X6-8 (wider or narrower grip than normal)
Font Squats 8X2-3
Powershrugs 6-8X3-5
Side Press 5X3
Rear Delts, Rotators
Day Three:
Push Press (slight push, fast lockout, very light speed type weights) 10X1
Deadlifts 4X3-5
Incline Bench Press 6X3
Power Squat 10-15X1-2
Kelso Rows 4X6-8
Day Four:
Strict Overhead Press 15-25X1-2 (vary grip, do most with your strongest grip but some with weaker grips as well, look for these to be
My basic outline or concept for the routine owes to Anthon Ditillo. I took his basic idea of press/squat/pull every workout, and added in my own ideas in regards to some higher rep work (he worked almsot exclusively in the 1-3 rep range). It looks like a lot, and it is, but not as much as it seems. The volume is comparable to most other workouts, less than many, it's just almost entirely in compound lifts. However, for the most part the high number of sets and the ammount of work to be done limits the intensity for you, so you in theory, shouldn't overtrain. Perhaps Urban would be good enough to report his findings, for good or ill.
Day One:
Power Squats 2-4X1-5
High Pulls 8-10X2
Narrow Grip Bench Press 4X6-8
Overhead Shrugs 4-5X10
Rear Delts, Rotators
Day Two:
Strict Overhead Press 6-10X1-3 2X6-8 (wider or narrower grip than normal)
Font Squats 8X2-3
Powershrugs 6-8X3-5
Side Press 5X3
Rear Delts, Rotators
Day Three:
Push Press (slight push, fast lockout, very light speed type weights) 10X1
Deadlifts 4X3-5
Incline Bench Press 6X3
Power Squat 10-15X1-2
Kelso Rows 4X6-8
Day Four:
Strict Overhead Press 15-25X1-2 (vary grip, do most with your strongest grip but some with weaker grips as well, look for these to be