ok..now i have found 2 programs (apart from HST - which i
might do if all else fails) which i like...
here they are:
LH's PowerBuilding Routine
source:
http://www.intensemuscle.com/showthread.php?t=15169
Here's a routine that worked well for me that took me from 195 up to 300(it didn't happen over night either).
Mondays
Bench Press 3 working sets(not including warm ups) 5-7reps for 2-3weeks then switch to 3-5reps
Incline Bench Press 3sets of 6-8, no need for warm up sets(throw in db's in place of barbells once in awhile for something different)
Flat Bench Db Presses or Flyes 3sets of 10
Lat pulldowns, bent rows, low pully rows, db rows, and so on and so on. Pick two or three exercises, vary your reps. Obviously the lower the reps scheme the more weight you should use. Train it hard, you're only training it once a week.
Abs-you decide.
Wednesday
Squats 3-4 working sets(not including warm ups) 5-7 and 3-5 reps schemes work best
Deadlifts can be done if desired or in substituteof another exercise. 3sets of 3-5
Leg Curls 3sets of 8-10(stiff legs can be used instead of leg curls but not with regular deadlifts
Leg Ext. 3sets of 8-10( I don't care too much for these but some people do)
Bicep work- pick a couple of exercises, 3sets of whatever.
Abs-again you decide
Train hard, remember, your only hitting these muscle groups once a week.
Fridays
Close Grip Bench 3sets of 5-7(not including warmups)
Front Presses 3sets of 3-5 reps
Tricep extensions(two handed with either e-z curl bar or db's) 3sets of 8-10
Dips or pushdowns 3sets of whatever
Side Laterals 3sets of 10-12
Abs- you got it, you decide
Last time... train these muscle groups hard. Once a week means hard and heavy(according to rep schemes).
----x----
now, because its so flexible, i will be modifying it by adding power cleans and high pulls, etc... but the format above is the BASIC template
second option:
Bill Starr's 5x5, animal mass's version
The 5X5:
Monday:
Olympic Squats 5x5 (same weight)
Benching 5x5 (flat, close grip or regular)(same weight)
JS Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
Wednesday:
Olympic Squats 5x5 (reduced 15-20% from Monday) or Front Squats 5x5
Standing Military Press 5x5 (same weight)
Deadlifts 5x5 (same weight) (if you pull 2.5x bodyweight do 3x5)
Pull ups 5x5 (use weight if you need it)
Accessory (biceps and abs)
Friday:
Olympic Squats 5x5 (working up each set)
Benching 5x5 (flat or incline)(same weight)
Rows 5x5 (same weight)
Accessory (low volume triceps and abs)
---x---
the only "changes" to this program are:
1.) power cleans instead of rows
2.) incline bench instead of flat bench
3.) lat pull downs in place of pull-ups
------------------------------------------------------x----------------------------------------------------
so what do you ppl feel i should do....?
i read up on animal mass's 5x5 version, and i dont know, but is it the DF 5x5....???
--Anuj