trickyricky
08-16-2006, 12:02 PM
hi im new to the site, i used to do alot of powerlifting until i injured my shoulder.
the last 2-3 years ive been avoiding bench press but have still been able to dip and incline bench im going to start including bench in my training again and maybe compete at the end of the year providing my shoulders ok.
i prefer high volume on the big lifts with minimum assistance but this will be my program for the time being how does this look ?
1
Sq 4x4
Sldl 3x8-12
Pull downs 2-4x6-12
Abs
2
*bench 4x4
shoulder press 3-4x6-10
triceps 3x8-12
dumbbell cleans 3x10-20
3
box sq 8-12x2 (50-60%)
front sq 3-4x6-10
ghr 3xfailure
abs
4
incline bench 2-4x6-12
rows 3-4x6-10
chins 3x failure
biceps 2x8-12
rope pulls 3x10-20
im going to start really light (50% or so) and add 5-10kg a week to get used to the lift
the last 2-3 years ive been avoiding bench press but have still been able to dip and incline bench im going to start including bench in my training again and maybe compete at the end of the year providing my shoulders ok.
i prefer high volume on the big lifts with minimum assistance but this will be my program for the time being how does this look ?
1
Sq 4x4
Sldl 3x8-12
Pull downs 2-4x6-12
Abs
2
*bench 4x4
shoulder press 3-4x6-10
triceps 3x8-12
dumbbell cleans 3x10-20
3
box sq 8-12x2 (50-60%)
front sq 3-4x6-10
ghr 3xfailure
abs
4
incline bench 2-4x6-12
rows 3-4x6-10
chins 3x failure
biceps 2x8-12
rope pulls 3x10-20
im going to start really light (50% or so) and add 5-10kg a week to get used to the lift