i wanted to get everyones oppinion on this routine. i base it off of metal militia style. i bench raw so i think tis more suited to me needs.
Sunday(10am)mini cycle 1
Bench Press - work up to 3rm, if miss PR go for 5rm
50%1x6, 60%1x4, 70%1x3, 80%1x3, 90%1x3, if miss PR, 62%1x5, 72%1x5, 82%1x5
3-4 min rest between light sets, 5-6 min between heavy sets
Ultra Wides - work up to 5rm
60%1x5, 70%1x5, 80%1x5, 82-85%1x5
rest periods same as first
Barbell Rows 75%5x5
4-5 min between sets
Estimated workout time - 1 hour to 1 hour 45 min
Mini Cycle 2 (4pm)
Decline - work up to 5rm
60%1x5, 70%1x5, 80%1x5, 82-85%1x5
4-6 min between sets
Military Press - 75-80%3x5
4-5 min between sets
Hammer Curls - 4x10
Estimated workout time - 40 min- 60min
Wednesday(2:15pm) Mini Cycle 1
Close-Grip Bench - work up to 3rm
50%1x6, 60%1x4, 70%1x3, 80%1x3, 90%1x3
3-4 min rest between light sets, 5-6 min between heavy sets
Bench Press - work up to heavy doubles and singles
60%1x5, 70%1x2, 80%1x2, 85%1x2, 90%1x2, 92%1x1, 95%1x1
3-4 min rest between light sets, 5-6 min between heavy sets
JM Press - 75%3x5
3-4 min between sets
Estimated Workout Time - 1 hour 15 min - 1 hour 45 min
Mini Cycle 2(6:45 pm)
Reverse Grip Bench Press - 2 heavy sets of 5
50%1x5, 65%1x5, 80%2x5
3-4 min rest between light sets, 5-6 min between heavy sets
weighted dips - 3x5
3-5 mni between sets
Lat Pulldown - 4x8
3 min between sets
Estimated Workout Time - 45-60min
To give soem information about myself im 17 207 pounds and have been training for
2 1/2 years and my max bench is about 265. Im a natural lifter. My sticking point is at the bottom a couple inches off the chest so i tryed to incorporate exersizes to help that.
As for my lower body i would like to train it westside, here we go:
Monday
Speed Squat - 50-60%8x3 1 min between sets
Dumbell Lunges - 75%5x5
4-5 min between sets
Leg curl - 3x10
1-3 min between sets
Thursday
Squat - work up to a 3rm
50%1x6, 60%1x4, 70%1x3, 80%1x3, 90%1x3
3-4 min rest between light sets, 5-6 min between heavy sets
Romanian Deadlift - 75%5x5
4-5 min between sets
Oviously im training the lower bodyw ith MUCH less volume and intensity that the upper body but that is because im looking to hit a big bench.
I was thinking with this routine i would do 2-3 weeks on before a backoff week because of the high volume and intensity
Here is how i will do my restoration measures cause i know your all worryed im going to overtrain very fast
Sunday - Contrast Shower after workout, followed by an ice mesage( i dunno how to spell that)
Monday - Contrast shower after workout
Tuesday - 45 min walk on the tredmill, then into the sauna for 10 min
Wednesday - Contrast Shower after workout, followed by an ice mesage
Thursday - Contrast shower after workout
Friday - 45 min walk on the tredmill, then into the sauna for 10 min
Saturday - 45 min walk on the tredmill
ok and now ill cover my diet - ill be eating slightly more to put on about 1 pound per week 40% protein, 40 percent Carbs, 20 Percent Fat, and ill be having
2 scoops of whey protein and a glass of orange juice after each workout, and taking a multi vitimin each day.
im not sure if i missed anything but lets hear oppinion on me doing this. id be starting on thursday.