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  #1  
Unread 04-27-2008, 04:50 AM
shment77 shment77 is offline
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Join Date: Apr 2008
Posts: 21
Default gym program

a1 - lower
dynamic effort - speed box squat/speed back squat 10x2
romanian deadlift/good morning 4x4-6
front squat/leg press 2x10-12
calf raise 1x12-15
crunches 2x12-15
grip work

b1 - upper
dynamic effort - speed barbell bench press (flat/incline/decline) 10x2
pulldown/pullups 5x4-6
dumbbell bench press (flat/incline/decline) 4x4-6
barbell bent over rows/barbell t bar rows 2x10-12
close grip bench press/military press 1x10-12

a2 - lower
max effort - back squat/conventional deadlift 5x2-4
front squat/leg press 3x4-6
romanian deadlift/good morning 2x10-12
calf raise - smith machine 1x12-15
crunches 2x12-15

b2 - upper
max effort - barbell bench press (flat/incline/decline) 5x2-4
barbell bent over rows/ barbell t bar rows 5x4-6
dumbbell bench press (flat/incline/decline) 2x10-12
pulldown/pullups 2x10-12
face pulls/ barbell rear delt row 1x12-15

what you think about my program?

Last edited by shment77 : 04-30-2008 at 01:55 AM.
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  #2  
Unread 04-28-2008, 06:45 AM
cun2x's Avatar
cun2x cun2x is offline
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Posts: 198
Default

Quote:
Originally Posted by shment77 View Post
a1 - lower
de - box squat 10x2
rdl/front squat 4x4-6
leg press 2x10-12
leg extension 1x10-12
leg curl 1x10-12
calf raise 1x12-15
crunches 1x12-15

b1 - upper
de - bench press 10x2
pulldown 5x4-6
military press 4x4-6
rows 2x10-12
pushdown 1x12-15
biceps curl 1x12-15

a2 - lower
me - back squat/deadlift 6x2
front squat/rdl 4x4-6
leg press 2x10-12
leg extension 1x10-12
leg curl 1x10-12
calf raise 1x12-15
crunches 1x12-15

b2 - upper
me - bench press 6x2
rows 5x4-6
military press 2x10-12
pulldown 2x10-12
pushdown 1x12-15
biceps curl 1x12-15
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  #3  
Unread 04-29-2008, 12:43 AM
shment77 shment77 is offline
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i have edit my program can someone critique?
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  #4  
Unread 04-29-2008, 07:34 AM
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cun2x cun2x is offline
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What's your goal? Without that, nobody can tell you anything. A little background info would be very helpful too.
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  #5  
Unread 04-29-2008, 09:03 AM
shment77 shment77 is offline
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Age :18
height :173 cm
weight :83 kg
im training 1 year and im with the program 5X5 for 5 months.
rm5 pr:
squat- 112.5 kg
deadlift- 102.5 kg
bench press- 77.5 kg
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  #6  
Unread 04-29-2008, 11:09 AM
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cun2x cun2x is offline
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Nothing screams stupid.. that's for sure. Why did you think you have switch program?
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  #7  
Unread 04-29-2008, 02:37 PM
shment77 shment77 is offline
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i want to see how the conjugate periodization and DE/ME days works. i dont like the 5x5 anymore.
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  #8  
Unread 04-29-2008, 03:40 PM
CZa CZa is offline
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You just don't like it?

Ummm...okay.
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  #9  
Unread 04-30-2008, 01:55 AM
shment77 shment77 is offline
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lyle can you take a look?
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  #10  
Unread 04-30-2008, 07:46 AM
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lylemcd lylemcd is offline
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it looks like a workout to me

you still haven't stated your goals so nobody can tell you if it's good, sucks or whatever.
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