[quote]kodiak82 wrote:
lil_diesel90 wrote:
Here’s another bone for everybody to pick over. My cousin is in the navy at the moment and he stands 5 foot 4 weighing in at a soild 170. his competition lifts last week were 320 in the bench despite short arms, a 405 for squat and 495 for deadlift. this is the program he uses:
LIGHT WEEK
Saturday
Squat WU 4X8-10
DB Lunges 3X8
Leg Ext. 4X12
Leg Curl 4X8
DB Rows 3X10
BB Curls 3X8-10
Concentration Curl 2X12
Monday
Bench Press WU 2X8, 3X5
HVY DB Flyes 3X10-12
Inverted Push-ups 3X15-25 (feet up on bench)
Shld Press 3X8
Upright Rows 3X10
Hammer Curls 3X12
Wednesday
Bulgarian DL WU 3X10-12 (this is a partial DL. Bring bar to middle of shin and come up)
Lat Pulls 4X8-10
DB Deadlifts 2X15
V-Pulls 3X8
Tricep Press 4X8
Thurs
Sissy Squats 3X15
Leg Press 3X10-12
DB Bench WU 5X5
Incline DB Press 3X10
DB Curls 3X8-10
EZ Curls 4X7
This is the second program and he goes heavier than the previous week’s program.
Before each workout run/cardio at least 10 minutes. Work abs everyday after workout. If feeling good through in some pushups as well.
SATURDAY
Bench- on the 2x5 set rep until failure.
Bench press 3x8-12 and 2x5
Incline bench press 3x10-12
HVY DB fly�¢??s 3x10-15
DB pullovers 3x12-15
Skull crusher�¢??s 3x10-12/last set to failure
DB Curlz 3x15/last set to failure
Monday
Squat-2x8-10, 3x5 (last set on squat rep until failure)
DB Lunges 3x12 ea leg
Leg curl- 3x10-15
Leg extn-3x12-15
Calf rises- 3x25/last set to failure
Wednesday
Dead lift- 2x8-10, 3x5-10/last set to failure
Front squats-3x15-20
Shoulder shrugs 3x10-15
Shoulder circuit 3x10-12/ front/lateral/
Lying rack pull 3x12-15 last set to failure
Hammer curlz 3x10-15
c-curlz 3x10/last set to failure
Friday
Decline bench 3x12-15
Close grip bench 3x10-failure
Military press 3x10-12
Shoulder circuit 3x10-15 front/lat
Bent over rows 3x10-12
Upright rows 3x10-15
Reverse curlz/forearm 3x10-15
Pyramid max weight down to smallest-2x�¢??s
ABS- Sit-ups, crunches, side crunches, side bends, roman candles, medicine ball workouts, bench sit-up, rocky sit-ups, leg lifts/flutters
Pushups- regular push-ups, close push-ups, wide pus-ups, inverted push-ups, hand stand push-ups, weighted push-ups
Pull-ups- Arms away, arms facing, close grip, wide grip, half pull-ups, towel grip pull-ups
Now I’m not going to touch the programs themselves but how should I mess with the days schedule wise and not bodypart order wise to keep from over working and straining and ultimately losing more in the end than I gain?
Much appreciated if any of the editors could give this a lookover and toss me some pointers.
P.S. My cousin is the one in the middle in the picture and this was a few months before the competition when his ship docked in dubai for a few days
you cousin is strong, how old is and how long has he been training
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he’s 20, been lifting 4 years and always had an interest in football, wrestling and some boxing on the side. his job on ship is taking stock, inventory and storekeep so he pretty much has all the time in the world to lift.