New Program

[Jordaz]

Over the holiday weekend I got the chance to talk to my uncle who can bench over 400 and squat close to 600 at the age of 53. He noticed I put on some size but my 1rm for the bench sucks and squat could allways be better He laid the floowing split out for me. I wanted to get "The Training Forums" input on this. Its two workouts done one to two days apart. Focus Bench and Squat.

Workout 1

Floor press 5X3 (70-80%1rm)
OHP 2X6
Lateral Raise 1X10
Tri Dip 1X Failure
Skull Chrush 2X10

Supperset Abbs and Calves



Workout 2

Box Squat 8X2
Front Squat 1X10
Pull up 1XFailure
Row 2X6
SLDL 2X8
Curl 2X10

Gripp Work

Ohh yeah, He recomended WSB but I told him I over trian very easy. So this is what he came up with. I was thinking I could do....
Mon W1
Tue Off
Wen W2
Thur Off
Fri Off
Sat W1
Sun Off
Mon W2

 

[Jordaz]

^

 

[Jordaz]

No love?

 

[Scotsman]

Doesn't look too shabby I would consider adding full deads maybe rotating every other lower workout with squats once then deads. Other than that looks like a good focused training regiment.

Cheers,
Scotsman

 

[Jordaz]

Thanx, good idea. I can do Front Squats/Deads then the next week Squats/SLDL.

 

[Scotsman]

Now that sounds like a plan. And I love it when a plan comes together.

Cheers,
Scotsman

 

[Jordaz]

Another bump for shits and giggles

 

[makedah]

I was just gonna ask were the deads were, but you answered that!

Do you do any non-lifting exercise on any of your off days?

Keep us posted on how it works out.

 

[Jordaz]

yeah light cardio and heavy eating on days off