Strength program

Day 1

Bench press - 10x1 (80%) 

Deadlift - 10x1 (80%)

Dip - 5x1 (80%)

Thickbar barbell curl - 10x1 (80%)

Standing hipbelt calf raises - 3x10 (80%)

Day 2

Front Squat - 10x1 (80%)

Seated thickbar front press - 10x1 (80%)

Trapbar shrug - 10x1 (80%)
Rear fly - 3x8
Face pull - 3x8

Seated Leg curl - 10x1 (80%)

Day 3

Incline bench press - 10x1 (80%)

Trapbar row - 10x1 (80%)
Cable row 10x1 (80%)

Thick handle dumbbell curl - 5x1 (80%)
Thick handle hammer curl - 5x1 (80%)

Triceps overhead extension - 5x1 (80%)
Triceps pushdowns - 5x1 (80%)

Seated hipbelt calf raises - 3x8
 

Day 4

Squat - 10x1 (80%)

Romanian deadlift - 10x1 (80%)
Deficit trapbar deadlift – high pull - 10x1 (80%)

Lateral raise - 3x8

Leg extension - 1x10, 12, 15, 20
Lying leg curl - 1x10, 12, 15, 20
 

Day 5
 
Snatch - 10x1 (80%)
Sandbag walk
Rolling thunder deadlift - 10x1 (80%)

Chin - 10x1 (80%)
Pulldown - 10x1 (80%)

Weighted situps - 1x15, 20, 25, 30, 35
Twists - 200 reps
Leg raises or knee inns - 1x15, 20, 25, 30, 35

Hyperextension 1x15, 20, 25, 30, 35

Good morning 1x15, 20, 25, 30, 35
Pull through 1x15, 20, 25, 30, 35

Machine Calf raises 1x15, 20, 25, 30, 35

L-fly - 3x10

 

 

Phill Heath motivation...

Anth Bailes motivation....

Kai Greene motivation...

Branch Warren....

 

Bodybuilding 5-Day a week Training Split

The Split

Workout	Muscle Groups	Total Sets
1	Shoulders	8
2	Back / Triceps	11 / 8
3	Quads / Hamstrings	8 / 8
4	Calves / Abs / Forearms	5 / 5 / 5
5	Chest / Biceps	8 / 6

Workout

Workout #1 - Shoulders
Exercise	Sets / Reps	Target
Side Dumbbell Raises	3 / 6-10	Medial (Side) Deltoid Head
Machine Barbell Press	3 / 6-10	Anterior (Front) Deltoid Head
Rear Dumbbell Raises	2 / 6-10	Posterior (Rear) Deltoid Head
Workout #2
Exercise	Sets / Reps	Target
Dumbbell Bent-Over Rows	4 / 6-10	Lat Development
Close-Grip Chin-Ups	4 / 6-10	Lower Lat Development
Narrow Grip T-Bar Rows	3 / 8-12	Outer Back Development
Narrow-Grip Bench Presses	3 / 8-12	Overall Mass
Incline or Decline Barbell Extensions	3 / 8-12	Triceps Inner Head
Bench Dips	2 / 8-12	Triceps Outer & Medial Heads
Workout #3 - Quads / Hamstrings
Exercise	Sets / Reps	Target
Front Squats	4 / 6-10	Outer Thigh Development
Hack Squats	4 / 6-12	Front Sweep of Thighs
Lying Leg Curls	4 / 6-10	Hamstrings / Inner Thigh Development
Straight - Legged Deadlifts	4 / 6-12
Workout #4 - Calves / Abs / Forearms
Exercise	Sets / Reps	Target
Machine Donkey Calf Raises	3 / 6-12	Gastrocnemius Muscles
Seated Calf Raises	2 / 6-12	Soleus Muscle
Reverse Crunches	3 / Failure, Preference	Lower Abs
Floor Crunches	2 / Failure, Preference	Upper Abs
Reverse Curls with a Barbell	3 / 6-12	Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls	2 / 6-12	Inner Forearms / Wrist Flexor Muscles
Workout #5 - Chest / Biceps
Exercise	Sets / Reps	Target
Incline Dumbbell Flies	3 / 6-12	Upper Chest
Flat Bench Press	3 / 6-12	Lower Chest
Cable Crossovers	2 / 6-12	Middle Chest
Narrow-Grip Preacher Curls	3 / 6-12	Outer Biceps
Dumbbell Concentration Curls	3 / 6-12	Biceps Peak

Bodybuilding 4-Day a Week Split

The Split

Workout	Muscle Groups	Total Sets
#1	Legs / Calves / Forearms	9 / 9 / 6 / 6
#2	Chest / Abs	10 / 6
#3	Back / Biceps	9 / 6
#4	Shoulders / Triceps	9 / 6

Workout#1 - Legs / Forearms

Exercise	Sets / Reps	Target
Squats	3 / 12-15	Lower Thigh Development
Leg Presses	3 / 12	Lower Thigh Development
Leg Extensions	3 / 12	Lower Thigh Development
Stiff - Legged Deadlifts	3 / 12	Hamstrings
Straight - Legged Deadlifts	3 / 12	Hamstrings
Lying Leg Curls	3 / 12	Hamstrings
Leg Press Calf Raises	3 / 8-12	Gastrocnemius Muscles
Reverse Calf Raise on Block	3 / 8-12	Tibialis Anterior Muscle
Hammer Curls	3 / 12	Upper Forearms / Wrist Extensor Muscles
One-Arm Wrist Curls	3 / 12	Inner Forearms / Wrist Flexor Muscles

Workout #2 - Chest / Abs

Exercise	Sets / Reps	Target
Flat Bench Press	3 / 8-12	Overall Mass
Incline Bench Press	3 / 8-12	Upper Chest
Decline Dumbbell Flies	3 / 8-12	Lower Chest
Pushups	Failure	Inner Chest / Cool Down
Reverse Crunches	Preference	Lower Abs
Upper Abs	Preference	Roman Chairs

Workout #3 - Back / Biceps

Exercise	Sets / Reps	Target
Barbell Bent-Over Rows	12	Upper Back and Lat Thickness
Dumbbell Bent-Over Rows	12	Lat Development
T-Bar Rows	12	Middle Back Thickness
Standing Alternate Dumbell Curls	12	Inner Biceps
Standing Barbell Curls	12	Overall Biceps Mass

Workout #4 - Shoulders / Triceps

Exercise	Sets / Reps	Target
Incline Dumbbell Raises	12	Medial (Side) Deltoid Head
Barbell (Military) Press	12	Anterior (Front) Deltoid Head
Rear Macine Raises	12	Posterior (Rear) Deltoid Head
Narrow-Grip Bench Presses	12	Overall Mass
Triceps Inner Head	12	Standing Barbell Extensions

Bodybuilding 3-Day a Week Split

The Split

Workout	Muscle Groups	Total Sets
1	Chest / Triceps / Biceps	7 / 6 / 6
2	Legs / Abs / Forearms	12 / 4 / 4
3	Back / Shoulders	9 / 6

Workout

Workout #1 - Chest / Biceps / Triceps
Exercise	Sets / Reps	Target
Cable Crossovers	2 / 8-12	Lower Chest
Flat Bench Press	3 / 6-12
Flat Dumbbell Flies	2 / 8-12	Middle Chest
Biceps Peak	3 / 6-12	Dumbbell Concentration Curls
Outer Biceps	3 / 6-12	Narrow-Grip Preacher Curls
Triceps Outer Head	2 / 6-12	Rope Pushdowns
Flat-Bench Barbell Extensions	2 / 6-12	Triceps Inner Head
Standing Triceps Presses	2 / 6-12	Overall Mass
Workout #2 - Legs / Abs / Forearms
Exercise	Sets / Reps	Target
Leg Extensions	3 / 6-12	Lower Thigh Development
Lunges	3 / 6-12	Inner Thigh Development / Hamstrings
Hack Squats	3 / 6-12	Front Sweep of Thighs
Leg Press Calf Raises	3 / 6-12	Gastrocnemius Muscles
Crunches	4 / Preference, Failure	Lower Abs
Reverse Curls with a Barbell	4 / 6-12	Upper Forearms / Wrist Extensor Muscles
Workout #3 - Back / Shoulders
Exercise	Sets / Reps	Target
Seated Cable Rows	3 / 6-12	Lat Development
Close-Grip Chin-Ups	3 / 6-12	Lower Lat Development
T-Bar Rows	3 / 6-12	Middle Back Thickness / Outer Back Development
Rear Dumbbell Raises	3 / 6-12	Posterior (Rear) Deltoid Head
Barbell (Military) Press	3 / 6-12	Anterior (Front) Deltoid Head

No pain....

 

Do it....

LOL

Sexy.....

Believe......

Now thats a bench!!!!!

 

http://www.roguefitness.com/

Dieting for powerlifters

By Shawn "Bud" Lyte

Over the years, unfounded rumors, myths and half-truths have arisen and taken hold in regards to the detriments of cardio and die * ting to power and strength performance. Cardio allegedly drains a powerlifter's power akin to Superman wearing a Kryptonite codpiece. This is true only if the cardio is pre-workout, intense, and in excess of 15-20 minutes, and depends on the subsequent workout. For example, one would not want to spend 20 minutes on a stepper or hammering on a cycle before their squat training.  I've found that doing only a light and brief (5 minute) cardio warm up on squat days helps keep my legs and squats strong for training. Typically, my trainees, teammates and I will do 20 minutes of post- workout cardio on bench days and off days, which comes out 3 days a week on average. For those who only do evening workouts, 20-30 minutes of morning cardio, every other day, works very well.  As far as weight loss, I never rely on or look to cardio as a sole or primary means to that, preferring diet modification. Approach that I take with my trainees, that continues to work well, is to drop calories over the course of 3-4 weeks to about 70% of my maintenance calories, then hold at 70% until the target weight range is reached. That usually does not take more than four weeks if the lifter is not trying to drop more than 30 pounds.

Example: wk 1: 9 x bodyweight integer (250 lb) = 2250 calories
wk 2: 8 x bodyweight integer (250 lb) = 2000 calories
wk 3: 7 x bodyweight integer (250 lb) = 1750 calories

From here, calories are brought (over the course of 3-4 weeks) back up to 90% which becomes the lifter's new maintenance calorie intake. The key here is to keep the calories as lean as possible. No processed foods (except on a cheat day here and there), no saturated or hydrogenated fats at any time, and always, always, always consuming protein with carbs. That means if someone is drinking PowerAde, they have some nuts or a protein bar with it.  A lean operation is an efficient one, and the same goes for bodies. You will find that when you keep your body fat and weight under control, your training and metabolic efficiency and performance improve considerably and comparatively effortlessly.  Stay with it,

Shawn "Bud" Lyte - CME, CSN
Vice-President
Resident Sports Nutritionist
100% RAW Powerlifting Federation
http://www.rawpowerlifting.com/

Bench Press Routine

WEEKS 1-4 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1 — 8 SETS X 6 REPS 60% of 1 rep max

Week 2 — 8 SETS X 6 REPS 62.5%

Week 3 — 8 SETS X 6 REPS 65%

Week 4 — 8 SETS X 6 REPS 67.5%

*These should be speed reps without pause. Keep rest times between sets relatively short. 90 seconds should be sufficient.

WEEKS 5-8 (TWO - THREE TIMES PER WEEK)
(MONDAY - WEDNESDAY) OR (MONDAY - WEDNESDAY - FRIDAY)

Week 1
Day 1 5 SETS X 4 REPS 60% (speed reps)
Day 2 1-2 SETS X 1 REP 80%
If Day 3 repeat Day 1

Week 2
Day 1 — 5 SETS X 4 REPS 62.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 85%
If Day 3 repeat Day 1

Week 3
Day 1 — 5 SETS X 4 REPS 65% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

Week 4
Day 1 — 5 SETS X 4 REPS 67.5% (speed reps)
Day 2 — 1-2 SETS X 1 REP 90%
If Day 3 repeat Day 1

On the 9th week take day 1 off and find a new 1 rep max on day 2. You can repeat this cycle or try a new workout at the beginning of the next week. If you completed this going only twice a week, I would recommend trying it 3 times per week before trying a new workout.

The Extended Russian Routine

Day 1 - Light Squat/Heavy Bench
Day 2 - Heavy Deadlift
Day 3 - Heavy Squat/Light Bench

          Day 1                   Day 2                   Day 3
Week 1  SQ:6*2@80%              DL:6*3@80%              SQ:6*3@80%
        BP:6*3@80%                                      BP:6*2@80%
Week 2  SQ:6*2@80%              DL:6*4@80%              SQ:6*4@80%
        BP:6*4@80%                                      BP:6*2@80%
Week 3  SQ:6*2@80%              DL:6*5@80%              SQ:6*5@80%
        BP:6*5@80%                                      BP:6*2@80%
Week 4  SQ:6*2@80%              DL:6*6@80%              SQ:6*6@80%
        BP:6*6@80%                                      BP:6*2@80%
Week 5  SQ:6*2@80%              DL:5*5@85%              SQ:5*5@85%
        BP:5*5@85%                                      BP:6*2@80%
Week 6  SQ:6*2@80%              DL:4*4@90%              SQ:4*4@90%
        BP:4*4@90%                                      BP:6*2@80%
Week 7  SQ:6*2@80%              DL:3*3@95%              SQ:3*3@95%
        BP:3*3@95%                                      BP:6*2@80%
Week 8  SQ:6*2@80%              DL:2*2@100%             SQ:2*2@100%
        BP:2*2@100%                                     BP:6*2@80%
Week 9  SQ:6*2@80%              DL:1*1@105%             SQ:1*1@105%
        BP:1*1@105%                                     BP:6*2@80%

Basic 6 week Russian Cycle

The notation used is 6*2@80% = 6 sets of 2 reps at 80% of your 1RM.

          Day 1                   Day 2                   Day 3
Week 1   6*2@80%                 6*3@80%                 6*2@80%
Week 2   6*4@80%                 6*2@80%                 6*5@80%
Week 3   6*2@80%                 6*6@80%                 6*2@80%
Week 4   5*5@85%                 6*2@80%                 4*4@90%
Week 5   6*2@80%                 3*3@95%                 6*2@80%
Week 6   2*2@100%                6*2@80%                 1*1@105%

Simple method for increasing 1 rep max strength

Set	Percentage	Reps	Rest
1	30-50%	5	1-2min
2	50-60%	5	1-2min
3	60-70%	3	2-3min
4	75-87%	1-2	2-3min
5	90-93%	1	3-5min
6	100%+ (PR)	1	3-5min
7	101-105% (PR)	1	X

“When lifters repeatedly use the same simple method of training to raise their strength level, they will eventually stall. Like the scholar who must utilize many sources of information to achieve a higher level of knowledge, the lifter must incorporate new and more difficult exercises to raise their standards. Many have the theory that to squat, bench, or deadlift more, you simply have to do the three lifts. If it were that simple no one would need special exercises, machines, or systems of training. But we know this is not true.”

-Louie Simmons

6-Week Westside-Barbell Conjugate Method

Week	Monday: Max Effort Squat/Deadlift	Wednesday: Max Effort Bench	Friday: Dynamic Effort Squat/Deadlift	Saturday: Dynamic Effort Bench
1	1) Close-Stance Below Parallel Box Squat. Work up to a 1RM	1) 2-Board Bench Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 75% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
2	1) Rack Pull from Pin 1. Work up to a 1RM	1) Close-Grip Bench Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat: 12 x 2 @ 80% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
3	1) Wide Stance Above Parallel Box Squat. Work up to a 1RM	1) Floor Press. Work up to a 1RM	1) Wide Stance Below Parallel Box Squat:10 x 2 @ 85% 1RM	1) Close Grip Bench Press: 9 x 3 @ 50% 1RM
1	1) Good Morning Variation. Work up to a 3RM	1) DBell Bench Press. Work up to a 3RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 75% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM
2	1) Sumo Deficit Pull from a 2” Mat. Work up to a 1RM	1) 1-Board Bench Press. Work up to a 1RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 80% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM
3	1) Zercher Squat. Work up to a 1RM	1) Rack Press. Work up to a 1RM	1) Conventional Stance Parallel Box Squat vs. Bands: 12 x 2 @ 85% 1RM	1) Floor Press: 9 x 3 @ 50% 1RM

Sample Accessory Work Movements

Squat/Deadlift Days	Bench Press Days
All Good Morning Variations	DBell Press Variations(incline/flat/standing)
45 Degree Back Extension/Reverse Hyperextension	Pushup Variations (close grip, clap pushups)
Cable Pull Through Variations	Tricep Specific Movements (extensions/press downs)
Glute Ham Raise/Hamstring Curl Variations	All Rowing Movements (cable/d-bell/barbell)
Sled/Prowler Pulling/Pushing	Lat Specific Movements (lat pull down/chins)
Lat Specific Movements (lat pull down/chins)	Shoulder Specific Movements (rear delt/front/side raises)

Motivation - training......