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Unread 10-14-2013, 02:04 AM
Salvatore Salvatore is offline
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Join Date: Oct 2012
Location: Australia
Posts: 221
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Before you start this routine you need to find your 1RM's. Mine were:

Squat - 120kg
Bench - 90kg
Deadlift - 150kg Estimated (Haven't done regular deadlifts for a while, just Romanian Deadlifts with 140kgs for reps)
Overhead BB Press - 60kg


Your first session, you start at 75% on your 1RM, which will feel light. If you start off too heavy you will stall quickly. Once you get all 5 reps for 5 sets, you increase the weight by 2.5kgs/5lbs. Smaller increments for triceps/ biceps.

I don't have my log with me, but off the top of my head yesterdays session was:

Workout A
Squat 82kg x 5, 5, 5, 5, 5
Bench 67kg x 5, 5, 5, 5, 5
Bent Over Row 65kg x 5, 5, 5, 5, 5
Shrugs 60kg x 8, 8, 8
Skullcrushers 20kg x 8, 8, 8
BB Curl 20kg x 8, 8, 8
Good morning 20kg x 10, 10
Decline crunches +29kg x 10, 10, 10

I enjoyed the session. Using some lighter weights to give my body a break and to re-assess my form. I haven't done shrugs or skullcrushers before. To be honest, it's not appealing to me having no neck, but I don't think they will develop that much if I stay natural.

Skullcrushers done properly with shoulder extension will develop the long head of the tricep, something which alot of people neglect and aren't even aware of (Myself included). You need to get a nice stretch at the bottom of it.

http://www.youtube.com/watch?v=7QUzxllAB7c

Watch from 2:04

I'll try to get some photos up, but I'm feeling a bit fat at the moment.

My short term goals are:

Squat 140kg x 1
Bench 100kg x 1
Deadlift 180kg x 1
OH Press 80kg x 1


Long term: (If I stay at 85kg. The weights will increase or decrease depending on bodyweight changes)
Squat 170kg x 1
Squat 127kg x 20
Bench press 127kg x 1
Bench press 85kg x 10
Deadlift 212kg x 1
Standing strict military press 85kg x 1
Clean & push press 85kg x 5
Dead hang wide grip chin ups x 15
Powerclean 102kg x 1

Tomorrow is Workout B, will report back.
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