Peaked_18

Monday -- Max Effort Upper Body Lifting
Wednesday -- Max Effort Lower Body Lifting
Friday -- Dynamic Effort Upper Body Lifting
Sunday -- Dynamic Effort Upper Body Lifting

A. Max Effort Lift -- work up to a max set of 3-5 reps.
Choose one of the following exercises:
- Board Press
- Floor Press
- Pin Press
- Close-Grip Press
- Thick Bar Bench Press
- Chin-ups

B. Supplemental Lift -- Perform 3-4 sets of 6-10 reps.
Choose one of the following exercises:
- Flat Dumbbell Bench Press
- Incline Dumbbell Bench Press
- Decline Dumbbell Bench Press
- Floor Press

C. Lat/upper back superset -- Perform 3-4 sets of 8-12 reps
Choose one of the following exercises:
Group 1
- Chin-up
- Lat Pulldown (various bars & grips)
- Seated Cable Rows
- Chest Supported Rows
- Barbell Rows
- Dumbbell Rows

Group 2
- Face Pulls
- Kneeling Scarecrows
- Straight Arm Lat Pulldown
- Seated Dumbbell Power Clean
- Rear Delt Flyes

D. Elbow Flexor Exercise -- Perform 3 sets of 6-10 reps.
Choose one of the following exercises:
- Hammer Curls
- Zottman Curls
- Pinwheel Curls
- Barbell Curls
- Incline Dumbbell Curls

E. Abdominal Circuit -- Perform 4-5 exercises in a circuit fashion.
Choose a few of the following exercises:
- Swiss Ball Crunches
- Rainbows
- Leg Raises
- Knee Raises
- Crunches
- Cross Crunch (to right and left)
- Straight Leg Raises (lying down)
- Ab Wheel

When time allows for me, I will update with the following three workouts....

DJSTARER

My split looks a lot like that...

MON: ME Upper
TUES: MV Lower
THURS: MV Upper
FRI: ME Lower



Monday: Pick either rack presses, floor presses, flat bench. 3-5 reps, then 3 sets of singles until max.

Accessories: pick 2 of the following: Dips, incline DB work, lat raises, BB rows, chins.



Tues: Pick either a BOX squat or Full deadlift. I do 10 sets of 2 for either.

Accessories: Hyperextensions, pull-throughs, abs.



Thurs: Flat Bench or Floor presses. 8 sets of 3.

Accessories: Rows, board presses/ rack presses.



Fri: Full squat or rack pulls with 6 sets of 4.

Accessories: Hyperextensions, SLDLs, Pull-throughs.




This is what i've been up to. I'm at a caloric maintenance... with cardio. Although i'm using an inseason split, I don't plan on competing this summer. I'm just getting lean and prepped for next fall.

Any critique would be nice.

PS: I'll be attending Collegiate Nationals in March, but only to help out some friends with wraps and suits. No big comps coming up.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Peaked_18

A. Max Effort Lift -- Perform a max set of 3-5 reps.
Choose one of the following exercises:
- Box Squat (various bars and box heights)
- Deadlift (trap bar, on mats, off pins)
- Good Morning (various bars)

B. Unilateral Movement -- Perform 3 sets of 8-12 reps.
Choose one of the following exercises:
- Step-up (all variations)
- Lunge (all variations)
- One Leg Squats

C. Hamstring Movement -- Perform 3-4 sets of 8-15 reps.
Choose one of the following exercises:
- Reverse Hyper
- Hyper
- Glute Ham Raise
- Hamstring Curl
- Pull-Through
- Stiff-Leg Deadlift

D. Neck/Grip Superset -- Perform 3-4 sets of 10-15 reps or timed sets.
Group 1
- Shrugs (all variations)
- Neck Harness (flexion/extension)
- Neck Machine (flexion/extension)

Group 2
- Thick Bar Holds (timed set)
- Wrist Roller
- COC or HG Grippers
- Pinch Grip (all variations)

NYCmitch25

i like the variation better
1 on 1 off in particular