Old-School 3 day per week thread....

[Darko]

Mondays workout went well, only one problem, i went to light on every exercise, oh well, hopefully on Wed the weights will be more on point.

 

[teen1216]

I did the same as Darko, but at least I have a better idea of what weights to use.

 

[The Shadow]

That's normal and a good thing - it purposefully allows a break-in week.

 

[Darko]

I feel preety good, my lower back is a little sore, but it was when I did the workout yesterday casue I went a litte crazy on deads last week. my shoulders are a little stiff too.

I have a good feeling about this program, i can't wait to see what the results are on it.

I am 220lbs right now(i think I am heavier) on my home scale as of last night post workout, and plan on weighing myself one per week to chart the progress.

I have my cousin doign this program with me as well, but i am making sure he is going a littel on the light side and not pushing it too hard because this is only his third month of lifting and still getting used to everything.

 

[kunta]

ok i'm done with the routine, i gained about 20-25 lbs on both my squats, bench, deads as well as gains in all my others in about 5-6 wks so i'm fairly happy i just wish i woulda gained more weight...basically stayed the same the whole way throughout, i'm gonna try needsizes lifting routine for a few wks now

 

[The Shadow]

Kunta - nioce job - very solid improvements - just try to up the calories for ns's program

 

[jeremys]

i will definately try this program next week...i saw a couple alterations to the program so i dont know which one to use...anybody wanna help me design it? and i saw throughout the program to switch to stl deads on certain days, etc...wanna help me out with that too please?

 

[The Shadow]

Monday

Deadlifts 1 max set of 20. - stiff legged
Overhead Press - 5 sets of 5
Squats - 5 sets of 3
Seated Calf Raise - 2 sets of 20

Wednesday

Barbell Rows - 5 sets of 5
Bench Press - 5 sets of 5
Deadlifts - 1 set of 20 - bent knee
Standing Calf Raise - 2 sets of 20

Friday

Shrugs - 5 sets of 5
Barbell Curls - 5 sets of 5
Dips - 5 sets of 5
Squats - 5 sets of 5 with weight from Monday

 

[jeremys]

on what day are deadlifts done light, or are they both w/ weights to failure?

 

[The Shadow]

Well the stiff ones are considered the light ones eben though you do 20 repas with the regular variety.