Buy Needles And Syringes With No Prescription
M4B Store Banner
intex
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
sunrise2
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
azteca
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
ashp210
UGFREAK-banner-PM
esquel
YMSGIF210x65-Banner
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

Pursuing Big Deadlifts & Overhead Presses and a YOKED Look

rhinomight

New member
Newbies
Joined
Apr 9, 2020
Messages
16
Training Schedule:

1. DEADLIFTS:

  • Overload DL Variant with Bands or Chains maybe even Partial ROM for 1-3rm.
  • Off the Floor DL Variant for 4x6 or 4x8 or 5x5 type set-rep scheme. If Variant 1 is off the Floor then Variant 2 will be Partial ROM…Either way the general trend is to often go heavy on Partial ROM or Accommodating Resistance (Bands or Chains) and then do a challenging Full ROM Variant for reps.
  • Optional: One Back Exercise either Chest Supported DB Rows or Hex Bar Rows.
  • Optional: One Hamstring Exercise either RDLs or TRX Supine GHRs.


2. OVERHEAD PRESS:

  • Overload OHP Variant with Bands or Chains maybe even Partial ROM for 1-3rm.
  • Second OHP Variant for 4x6 or 4x8 or 5x5 or 3x12 type set-rep scheme.
  • Overhead JM Presses for 3x10, 3x12, 4x10, 4x12, 4x15 type set-rep scheme.
  • Upper Back Heavy Shrugs or High Pulls for 5x5 or 10x3 or 10x5 type set-rep scheme.
  • One Lat Focused Exercise.


3. SQUATS + LEGS:

  • SQ Variant going Heavy or maybe full range ROM type movement. Ben will decide this. Maybe 2 variants similar to Deadlifts but with consciously using less weight. Good Morning Variants are also possible.
  • Farmers Walks or Step Ups or Walking Lunges
  • Banded Leg Curls
  • Superset 2 of the following: Hyperextensions, Hyperextended Rows and Reverse Hyperextensions
  • Calf Raises
  • Optional Quad Work


4. ARMS:
Going from High Reps of 30+ to Low Reps 4-8 ending with Super Heavy Hammer Curls and Weighted Dips. Emphasis on Forearms over Biceps.



5. CHEST + BACK:

  • Pre-Exhaustion work for Lats
  • Weighted Pullups or One Arm DB Rows or Barbell Rows done very Heavy low Reps.
  • One Row Variation on the Cable Machine for high reps supersetted with ISO Holds.
  • Bench Press Variation with partial ROM either Reverse Band BP or Pin Press or Board Press done heavy for 1-6rm.
  • Optional CGBP of the same Variation as BP for Volume.


ADDITIONAL:

  • Band Facepulls, Shrugs, Pullaparts, Partial ROM Side Laterals, Upright Rows and Overhead Extensions to be done separately 3-5 times a week as “Filler” type workouts.
 
01 May 2022 Sun
DEADLIFTS

P1. Mobility, Activation, etc.
P2. Back Crawls
P3. X Band Walks
P4. Cable Facepulls
P5. Bandy Twisties (Abs)

A. Reverse Band Deadlifts to 2RM:
No.3+2+2
70x5, 100x1, 120x5, 150x1, 170x3, 200x2
240 kgs x 2 reps PR

B. Deficit Deadlifts @ 4" for 4x5:

70, 100, 120
160 kgs x 5 reps PR

C. Chest Supported DB Rows:

27.5 kgs x 10 reps x 4 sets

D. TRX Supine GHRs:
BW x 10 x 4

 
03 May 2022 Tuesday
OVERHEAD PRESS

P1. Mobility, Activation, etc.
P2. Cable Palloff Press (Abs)
P3. Push-ups BWx50 (Pre-Exhaustion)

A. Seated Overhead Pin Press to 3RM:
90 kgs x 2 + 1 reps
70 x 5 easy Back off set

B1. Overhead JM Press:
30x25, 40x15, 50x8,
60 kgs x 6 reps
B2. High Pulls:
70 kgs x 5 reps x 4 sets

C1. Standing DB Shoulder Press:
22.5 x 15 x 3
C2. High Pulls:
70 x 5 x 3

 

Staff online

  • Big A
    IFBB PRO/NPC JUDGE/Administrator

Forum statistics

Total page views
558,080,511
Threads
135,763
Messages
2,768,779
Members
160,343
Latest member
12cc
NapsGear
HGH Power Store email banner
your-raws
Prowrist straps store banner
infinity
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
aqpharma
yourmuscleshop210x131
hulabs
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
volartek
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
3
ashp131
YMS-210x131-V02
Back
Top