My routine- results and final thoughts.

[zackdarnell]

I recently finished up the routine I posted in an earlier thread. Here is the routine:

Sunday (Squats and bench assistance lifts):
Squats
Dips (weighted)
Shoulder press
Close grip bench
Crunches (3 sets of 25)

Tuesday (deadlift and squat assistance)
Deads
Box squats
Leg curls
Calve raises (3 sets of 15)

Thursday (Bench and deadlift assistance):
Bench
SLDL's
Wide Grip Pulldowns
Bent-over Barbell rows
Curls

It is done on an 8-week cycle. the first 2-weeks, all exercises (except calves and abs) are done 3 sets of 10 reps. Weeks 3-5, the main lifts are done 3 sets of 6, with 3 sets of 8 done on the assistance lifts. Weeks 6-8, the main lifts are done 3 sets of 3, with the assistance lifts being done 3 sets of 6. Box squats are the exception to this. They are done 8 sets of 2 to work on speed out of the bottom.

I followed the routine basically verbatim, though I did make some changes on the Thrusday workout. Towards the end, I added in glute-ham raises or pull-thruoghs, and dropped the leg curls.

When I started the routine, my max lifts were (Sept. 19, 2002):
Squat- 415 lbs
Bench- 270 lbs
Deadlift- 405 lbs

Today, I tested my maxes again, and here are the results, after completing the routine (Nov. 26, 2002):
Squat- 485 lbs
Bench- 295 lbs
Deadlift- 475 lbs

I was very pleased with the results. 70 lb increases in my squat and deadlift, and 25 lb increase in my bench, all in 8 weeks time.

I have videos of the lifts that will hopefully get posted in this thread later today. I welcome your comments and criticism.

Here are some pics:

485 lb Squat:

475 lb Deadlift:

I will get more pics up later.

 

[Thaibox]

Thats a nice jump in numbers bro, good job

 

[zackdarnell]

More pics

Here are some more pics:

485 Squat:

475 Deadlift:

As you can see, I ended up SLDL'ing the deadlift, but I got the weight up, and I will work on my form.

 

[emptywallet]

Re: More pics

As you can see, I ended up SLDL'ing the deadlift, but I got the weight up, and I will work on my form.

Explain Sldling to me?

 

[zackdarnell]

Re: Re: More pics

Explain Sldling to me?

SLDL= stiff-legged deadlift

 

[gettinlarger]

zack, That's great work man. Keep it up.

 

[zackdarnell]

Thanks, guys. Needless to say, I was very happy with my numbers today. I didnt think I would get that much. I'll definitely be sore tomorrow!

 

[zackdarnell]

Looks like it will be early next week before the videos get posted. I'm at home right now, and Ill have to wait until I get back to my computer at school. So, until then, all you can see is the pics.

 

[zackdarnell]

Bench Pics

295 Bench:

 

[coolcolj]

Great lifts, great gains, great Results!

Yeah that's how my last deadlift max turned out as well - but I now have the right technique for my next max attempt, which will be 455, and if I make that then 500

Its funny, all your lifts are pretty close together, but my deadlift is way in front of my squat and bench press. You can tell I have a big ass