badboy007
03-11-2005, 10:20 PM
im looking good for the british unequipped champs in june 25th in bham; in the u20 section...
205/125/235 = 565kg total or 1245lbs raw. go 9/9. dont push unless needed for the win
the deadlift is going to be the hard one, as i am now around 225kg at best (raw). which means a 10-15kg gain to reach or exceed my aims.
here i what i propose to do routine wise-
day 1)
squat to bench (bench is bang on just below parallel),
light, 65-70% of max for speed, 6-8 sets of doubles and singles. Aim to work explosion and sitting back. 120-140kg
deadlifts
start off with 3s then quickly drop to doubles and singles for a good 4-6weeks. work form, nb leg drive
reverse hyper
4x10. make these heavy and very hard.
day 2)
bench press
a few weeks of 5s. try to break into the 105kg-110kg for 5 arena. then triples, doubles, singles. Pauses!! lots of volume and sets.
chins
a total of 30 reps. work these very hard indeed,
day 3)
Squat
work multiple sets of 3s, 2s and 1s. Dont bother with 5s. 2x3 is better than 5 with crap form. Aim for 200kg 3x1 with great form and fast,
walkouts or partials
few sets. Keep it interesting.
bench to foam or boards
similar set/rep scheme to bench. Can take foam/boards off and go for any reps i didnt get on weds
reverse hyper
5x5. heavy
abs maybe.
ill do this for 8 weeks, then swith to pressing very hard on max effort singles. back off 10 days before comp..
Im also going to supplement with creatine and press to aim a good 10lbs of bodyweight ( and water!!) . FOOD FOOD FOOD
Any ideas would be appreciated. want to do well at my first nat'l comp
205/125/235 = 565kg total or 1245lbs raw. go 9/9. dont push unless needed for the win
the deadlift is going to be the hard one, as i am now around 225kg at best (raw). which means a 10-15kg gain to reach or exceed my aims.
here i what i propose to do routine wise-
day 1)
squat to bench (bench is bang on just below parallel),
light, 65-70% of max for speed, 6-8 sets of doubles and singles. Aim to work explosion and sitting back. 120-140kg
deadlifts
start off with 3s then quickly drop to doubles and singles for a good 4-6weeks. work form, nb leg drive
reverse hyper
4x10. make these heavy and very hard.
day 2)
bench press
a few weeks of 5s. try to break into the 105kg-110kg for 5 arena. then triples, doubles, singles. Pauses!! lots of volume and sets.
chins
a total of 30 reps. work these very hard indeed,
day 3)
Squat
work multiple sets of 3s, 2s and 1s. Dont bother with 5s. 2x3 is better than 5 with crap form. Aim for 200kg 3x1 with great form and fast,
walkouts or partials
few sets. Keep it interesting.
bench to foam or boards
similar set/rep scheme to bench. Can take foam/boards off and go for any reps i didnt get on weds
reverse hyper
5x5. heavy
abs maybe.
ill do this for 8 weeks, then swith to pressing very hard on max effort singles. back off 10 days before comp..
Im also going to supplement with creatine and press to aim a good 10lbs of bodyweight ( and water!!) . FOOD FOOD FOOD
Any ideas would be appreciated. want to do well at my first nat'l comp