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

[kunta]

UPDATE:

weight finally went up, 192 from 188

bench 250x5
squat 315x3
military 170x5 (needed a little help)
not doing deads this wk since my back is feeling little weird

 

[MrMuscle]

Im trying this, startin in a few weeks, here is the split i got from old man WODIN:

Day 1
Bench - Flat
Dead Lifts
Leg Press
Tri Press
Standing Curls

Day 2
Bench - Incline
Pull Downs
Squats / Calf Raises (Superseted)
Tri Pull Overs
Seated Curls

Day3
Bench - Db Press
Bent Over Rows
SL DL
Nose Crushers
Preachers Curls

Usually 5 to 6 sets 15 reps down to 6 or 4. Up the weight to 90% of 1 rep max.

Also light cardio and ab work on tuesday and thursday.

Comments?

 

[CrimsonKing]

UPDATE:

Added 10 of solid muscle since start of program
241#, bf% down 1.5%

Squat - 270 x 10 x 2
Deads- 300 x 10 x 2
Bench - 225 x 6 x 3
Press - 140 x 10 x 2
Bent Rows - 175 x10 x 2
Curls - 75 x 10 x 2

Thanks Cornholio!

 

[kunta]

UPDATE:

Weight dropped a bit to 190 but strength still going up?

Bench 255x5
Squats 320x4

Starting to do ATF squats to get some new growth at high reps

 

[The Shadow]

That is not suprising a lot of folks might drop a little fat after the body has begun to adapt to the routine

 

[teen1216]

Cornholio, none of my bodyparts are overtrained seeing as how I haven't had the chance to train regularly for about a month, so do you think more work should be added in for my weak points like triceps? They are something I want to improve drastically.

 

[The Shadow]

Do the program as listed for a few weeks....

 

[teen1216]

Last question 'fore I go to sleep..Does it matter how deep the squats are done? I've been thinking about maybe 2 days a week of a few inches under parallel and 1 day ass to the grass, or vice versa. People who have tried this program I'd be interested to know what you did.

 

[teen1216]

I'll be starting today, I guess for now I'll go a few inches under parallel.

 

[Darko]

I am starting today, i am going to weigh myself before I hit the gym as well, I may make an exersice change here or there, but the reps and sets are staying the same. I may also do one or two sessions of cardio per week.