NEW woekout routine, primarily strength focused, rate or help adjust for me

[thatbloke]

hes my new routine guys, help me adjust it if you think im doing to much, to little, or maybe could swtich things to make it better, focus is strength in the deadlift and bench press

included my lifts so u see wat %of1RM im training with

just finished my cycle of 900mg of testerone cypionate,

now cruising on
200mg test cypionate
140mg tren ethanthate

DAY 1

Trap bar deadlift (with straps)
370X3 warm up
682X5
726X2
770X1
803X1

dumbell rows
242X10
264X4

wide grip cable rows
440X6
460X5

hamstring curls (either lying, seated, one legged etc)
2 sets, 15-20 reps

weighted pull ups (grip varys)
2 sets, bodyweight+100 6 reps

barbell curls
120X10
130X8

DAY 2 REST

DAY 3

Bench press
374X6
405X4
420X1
455X1
330X10

Incline bench press
374X4
330X7

standing calve raises on hack squat
18 plates, 15 reps, 3 sets, slow positive and negatives with big stretch

barbell static holds (over over grip)
455 hold 30 seconds, 3 sets

one handed barbell static holds
left hand 200X30 seconds
right hand 140X30 seconds (yes i know weak link LOL)

DAY 4 REST

DAY 5: REPEAT

 

[ExtraMile]

are you still planning on doing a powerlifting meet?

is it a full meet or a push/pull?

 

[ExtraMile]

OK.

I would start deadlifting with a straight bar instead of using the trap bar, since you will be competing with a straight bar. Also when working up in weight try to only use the straps on the heaviest set. Try to minimise strap useage since the grip is your weakest link.

I would do some weighted ab work once or twice a week. Hit it hard for sets of 8-20 reps. Almost all big name powerlifters do heavy ab work to help their squats and deads.

The assistance work will really depend where you're weak so its hard to say what you should use to increase your bench and deadlift.

Do you use a powerlifting benchpress form or do you bench like a regular bodybuilder? Their are a few adjustments that powerlifters use to maximise benchpress that could help put 10-20lbs on your bench once you master them if you dont already do it. Heres a few videos incase you dont know what Im talking about.

http://www.youtube.com/watch?v=vUcjOIZc80c

http://www.youtube.com/watch?v=_QnwAoesJvQ

 

[stevesmi]

lol you are a beast. I like it man.. good luck at your competition, i'm sure you will kick ass.

let us know what happens

 

[Judo Tom]

do you plan on doing anything else to catch up the difference in your grip strength?

 

[stevesmi]

yo bloke.. while we are on this subject.. the 140mg tren E and cyp on your cruise.. how are you dosing it and do you plan on ever coming off?

 

[ExtraMile]

Really if your making progress with your bench and deadlift each week and staying healthy then the assistance work doesn't need changing because you're accomplishing your goal.

The technique in the videos is designed to shorten the ROM as much as possible and allow leg drive to assist the lift. It takes a bit of practice though. Make sure not to lift your ass off the bench because that will disqualify you in the competition. Also check up on your federation's rules because some don't allow the heels to come off the floor or the head to come off the bench.

 

[stevesmi]

im dosing at 70mg tren, 100mg cyp twice a week, evenly split

i do plan to come off one day wen im married to my gf, and intend to have kids, but atm im young and only in my 3rd out of a 4 year accounting and economics degrees at univeristy, and plan to do a extra 6 months for Human resources degree wen im done with them,

so realisticaly the time i finish univeristy, get a job in my field or taking over my parents accounting firm, save up money for deposit on a house, nice car etc, having kids and getting mairried ar at least 6-7 years away which would put me at 27 years old by that time

realsiiticaly though id try having kids if i could on cycle/cruise first before coming off, id only come off if i couldnt get my gf pregnant while on steroids

id also get back on steroids once im done having kids without a doubt to continue my goals in powerlifting and bodybuilding

you seem to have a good plan there bro. one day I will cruise but I am still debating on what I will use, but that is another discussion for another forum.. I won't hijack this thread for ya.

keep killing it, you are very strong for a 21 year old. and its not like you are running a ridiculous amount of AAS so thats very impressive.

 

[Tblock1]

some very strong lifts here! You were always quite strong but you are really pushing it now, 800 trap bar deadlift, 455 bench, massive db rows, and 374x4 incline. Awesome haha! You'll do great in any powerlifting competitions. What is your bodyweight at now?

 

[ExtraMile]

gotta admit for a young guy you really are knowledgable, i admire you sometimes

Thanks mate

 

[ExtraMile]

I take it you'll carb load and lift in the 242 weight class then rather than dehydrating to make the 220's?

 

[SPEKTOR-AAA]

Beastly bro! Good work...extramile pretty much said it all lulz

.....via DROID

 

[the_alcatraz]

I would add a bit more assistance work for triceps and biceps...maybe throw in some forearms as well.
Also, no military press push press, nothing for shoulders?

your lifts are solid, and your poundages are up there, but you should be doing more IMO....shoulders and arms

 

[the_alcatraz]

i never train shoulders, geneticaly always have awesome shoulders that grow from just incline presses and wide rows

as fior arms, i dotn train biceps purely becoz they never grow and realisticaly as a powerliftier bicep arent really that important

as for triceps i was going to wait until i get back on a blast as my recovery rate isnt impressive atm, and focus on on floor presses and rack lockouts (im sure these will strengthen my shoulders aswell) wen im blasting

Even if you're genetically gifted, you still gotta train them dude. You think Dorian Yates said I have a freak back I'll stop training it?

Also, what do you mean biceps don't grow? Offcourse they do. You just have to do something else if what you are doing currently isnt working.

 

[lethia]

Impressive as an 21er, keep going, and keep us updated

Posted with my Droid EO Forum App

 

[stevesmi]

lol one day ull cruise wen ya wanna be a monster LOL

as for doses, id always love to go higher to really get my lifts up but gf wont allow me LOL, but prefer it that way anyways, gotta have someone looking out for my health and giving me a reality check every once in awhile

yeah its gonna take me longer to reach my goals cycling 10 weeks on and 20 weeks off and being natty most of the year. but I also want to protect my HPTA for the long term and use my natural test for as long as possible before making the plunge. its heartening to see guys in their 40's and even 50's at the gym making new PR's who do not juice so I know even in my early 30s I have years ahead of me, the only thing I notice from them is they have wraps all over their bodies from tendon and ligament wear.

so keep that in mind especially since you are lifting heavy, I know you don't want to hear it but if it hurts then ease back a lil.. dont screw yourself up so young and then be a walking bandaid once you are in your 40's like some of these guys I see.

I think your gf is smart, the low doses are gonna make it easier to recover after your cruise is over. plus a heavy dose of tren for too long can't be good for your heart health.

you are doing good bro, keep it up.. maybe we will see you one day at the Mr Olympia