Check it out, Powerlifting Meets Bodybuilding!!!!

[Exodus]

ok folks, my show is on August 16, 2003. my bodyfat is around 20%. Im 5"10 260-265lbs. i just turned 22 on the 4th drug free will be, and always have been (not that its a big deal). Been lifting for 5 years, did 2 shows before, 1 in summer 00 and 1 in spring 01.

i rotate exercise every 9 weeks(i.e. bench, then incline, decline.)

Monday: Chest & Back
A) Bench Press and Deadlift
B) DB Flys and Rows
C) DB Bench Press and Pulldowns
D) Cable crossovers and pullovers
and abs.

Tuesday: Shoulders and Traps
A) Shoulder Press and Upright Row
B) Cross body raises and shrugs
C) Side Raises and Shrug rows
D) Rear Raises and Face Pulls
and neck

Wednesday: Cardio and Abs
1 hour on a treadmill set at 3 mph with 10% incline (everytime, it will not change)

Thrusday: Arms
A) BB or DB Curl and Close grip bench
B) Incline Curl and overhead tri press.
C) concentration curl and 1 arm press down.
D) preach curl and seated dips
and forearms

Friday: Cardio And Abs.

Saturday: Legs
A) Squat and St leg dead.
B) sissy squat and lying leg curls.
C) leg ext and standing leg curls.
D) leg press and floor glute ham curls.
and calves

Sunday: REST!!!!

important notes: im on a 3 week cycle, every three weeks the cycle begins anew.

Week 1:
A) 5x5
B) 2x10
C) 1x15
d) 1x20

Week 2:
4x5
3x10
1x15
1x20

Week 3:
3x5
3x10
2x15
1x20

Week 4 repeat

im using a Modified 5x5 routine with Positions of FLexion thrown in with powerlifting exercises.

Cmon guys lets me know what you think?

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[slinky]

How has been your bench and deads after including them both in the same session?

I'm asking since I need to work on my bench. Currently, my deads are residing in the 300+lb range and bench is at 155lbsx3. Would like to continue on increasing the weights on both. I perform squats, deads and bench on their own days. On squat day, I will also perform glute-ham raises and front squats. With deads, I'll include good mornings. Bench, inclinde DB presses, close grip bench, dips.

I'll throw in a day of power cleans or hang cleans. My goal is to compete in a powerlifting meet in the 123lb. class (122lbs, 5'4").

Interesting routine, though!

 

[Exodus]

thanks,

well the dead and bench day work really well in my opinon. I love the fact that bench drives the arms into your body, and the deads pull them away. leaves you with a total exhausted kinda feel.

i cant take all the credit, i belive needsize or somone else on hear does that.

bump for more replies.

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[Exodus]

wow 115 viewings and only 1 post....... could somone help me out.


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[Exodus]

bump....... yet again.

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