Next 3 Week MicroCycle

geoffsherman · 10-29-2005, 01:30 AM

Let me know your thoughts on this cycle. I am concentrating on strengthening the legs and putting on the bulk.

Monday ME Upper
2 board Press to 3 RM
Bradford Press 3 x 6
Superset T-Bar Rows with Purple Band Scarecrows
Overhead Extentions 3 x 8
Russian Twists 3 x 12
Ab Pulldown 3 x 12

Tuesday RE Lower
SS Bar Squats 225 for 3 sets of max reps
Barbell Step Ups 3 x 10
Plyo Hack Squats
Cambered Bar Back Extentions 3 x 12
Seated Calf Raises 4 x 10

Wed Off/GPP

Thursday RE Upper
Incline Bench 185 for 3 sets of max reps
Cambered Bar Flat Bench 3 x 12
Superset Weighted Chinups with Purple Band Face Pulls 3 x 12
Superset Hammer Curls with JM Press 3 x 12
Weighted leg pullups 3 x 12
Hanging Leg Raises

Friday ME Lower
Deadlift off 4" Platform to 3 RM
Split Squats 3 x 6
Reverse Hypers 3 x 10
GHR 3 x max reps
Superset Trap Bar Shrugs and Thor's Hammer 3 x 8

Sat and Sun Off/GPP

Thoughts?

**Peaked_18** · 10-29-2005, 04:51 PM

Looks good, personally I would do Box DL's.

But for what else you got I like it.

geoffsherman · 10-31-2005, 02:44 PM

AS in doing deadlifts off of a box? I am guessing that unless you are doing SLDLs, that would be dangerous???

**Peaked_18** · 10-31-2005, 09:02 PM

Wait...I must have gone over this fast.

Never mind, looks good.

10-29-2005, 01:30 AM	#1
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 5	Next 3 Week MicroCycle Let me know your thoughts on this cycle. I am concentrating on strengthening the legs and putting on the bulk. Monday ME Upper 2 board Press to 3 RM Bradford Press 3 x 6 Superset T-Bar Rows with Purple Band Scarecrows Overhead Extentions 3 x 8 Russian Twists 3 x 12 Ab Pulldown 3 x 12 Tuesday RE Lower SS Bar Squats 225 for 3 sets of max reps Barbell Step Ups 3 x 10 Plyo Hack Squats Cambered Bar Back Extentions 3 x 12 Seated Calf Raises 4 x 10 Wed Off/GPP Thursday RE Upper Incline Bench 185 for 3 sets of max reps Cambered Bar Flat Bench 3 x 12 Superset Weighted Chinups with Purple Band Face Pulls 3 x 12 Superset Hammer Curls with JM Press 3 x 12 Weighted leg pullups 3 x 12 Hanging Leg Raises Friday ME Lower Deadlift off 4" Platform to 3 RM Split Squats 3 x 6 Reverse Hypers 3 x 10 GHR 3 x max reps Superset Trap Bar Shrugs and Thor's Hammer 3 x 8 Sat and Sun Off/GPP Thoughts?

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10-29-2005, 04:51 PM	#2
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Looks good, personally I would do Box DL's. But for what else you got I like it.

10-31-2005, 02:44 PM	#3
geoffsherman Pro Stature Join Date: Oct 2005 Posts: 194 Recipes: 0 Rep Power: 5	AS in doing deadlifts off of a box? I am guessing that unless you are doing SLDLs, that would be dangerous???

10-31-2005, 09:02 PM	#4
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Wait...I must have gone over this fast. Never mind, looks good.