bigjoey
Brown Belt
- Joined
- Apr 12, 2005
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I am training for powerlifting (Bench and Deadlift). I like working out 5 times a week, and I feel stale if I don't hit heavy bench at least twice (perferrably three) times per week. Other then that I am flexible and I want to get the best program possible, so critique away please.
Monday / Wednesday / Friday
Bench Press (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Deadlift (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Dips (1 Set Warm, 2 Sets Weighted, 1 Set to Failure)
Chins (1 Set Warm, 2 Sets Weighted, 1 Set to Failure)
Log Lift (2 Set Warm, 2 Set Heavy)
Jogging (20 Minutes)
Tuesday / Thursday
Squat (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Leg Press (2 Set Warm, 4 Set Heavy)
Farmers Walk Bar Shrugs (2 Set Warm, 2 Set Heavy)
Weighted Crunches (4 Sets to Failure)
Reverse Neck Bridges (1 Sets Warm, 1 Set Weighted)
Focus Mitt Sparring (20 Minutes)
Monday / Wednesday / Friday
Bench Press (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Deadlift (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Dips (1 Set Warm, 2 Sets Weighted, 1 Set to Failure)
Chins (1 Set Warm, 2 Sets Weighted, 1 Set to Failure)
Log Lift (2 Set Warm, 2 Set Heavy)
Jogging (20 Minutes)
Tuesday / Thursday
Squat (2 Set Warm, 2 Set Heavy, 2 Set Chain)
Leg Press (2 Set Warm, 4 Set Heavy)
Farmers Walk Bar Shrugs (2 Set Warm, 2 Set Heavy)
Weighted Crunches (4 Sets to Failure)
Reverse Neck Bridges (1 Sets Warm, 1 Set Weighted)
Focus Mitt Sparring (20 Minutes)