DJSTARER

My schudule during the summer is very tight, and my caloric intake will be fair at best. This is the routine I will be following during this time. It is more strength based than my normal variation on the conjugate, with even more emhpasis put on my primary lift and less supplemental work.

Day 1:

Heavy Lowerbody lift (pick one depending on the cycle)-
Free Back Squat (60-90%)
Box Squat (1-5 Rep Range)
Rack Pull (1-5 rep range)
Single DL's (40-90%)
Concentric GMs (3-6 rep range)

Accessories all done in the 10-15 rep range (pick two)-
Pullthrough or variation of
Band GM
GHRs
Leg Ext
Leg Curl or variation of
Box jumps
Lunges or variation of

AB (pick one)
Spread Eagles
Standing Cable
Kneeling Cable
Russian Twists
Swiss Ball
Band Work


Day 2:

Heavy Upper Body (Pick one)-
Bench Press (3-6 rep range)
Rack Presses (1-5 rep range)
Board Presses (1-5 rep range)

Accessories in the 8-12 rep range (Pick two):
Tricep Push down or variation of
Weighted Pushups
CGBP
JM presses
Throad presses
DB Floor Presses and variations of

Back Accessory: 3-12 rep range (Pick 1)
Pullups
Late Pulldown
BB row
Tbar row
Corner row
DB row

Day 3:

Speed (pick one):
Speed DL or variation of (30-50%)
Speed Box Squat or variation of (35-55%)
Speed GM or variation of (25-40%)

Supplementary 6-15 rep range (pick one):
Squat or variation of
GM or variation of
DL or variation of

AB (pick one)
Spread Eagles
Standing Cable
Kneeling Cable
Russian Twists
Swiss Ball
Band Work

Day 4:

Speed (pick one):
Speed Bench (30-45%)

Supplementary upper body work 8-15 rep range (pick one):
Pause Bench
Board Press
Floor Presses
CGBP
WGBP
Incline BP
Decline BP

Back Accessory: 6-12 rep range (Pick 1)
Shurgs or variation of
Rear Delt
Upright row


AB (pick one)
Spread Eagles
Standing Cable
Kneeling Cable
Russian Twists
Swiss Ball
Band Work

__________________
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