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10-14-2006, 09:37 AM #1
My New Sem-HIIT Routine for Sheer.......
MASS.......I think I've been wayyy overtraining. So, looking at Mentzwer's reads and some of the proteges out there, I've developed a semi HIIT plan...thoughts? Bodybuilder off season.........
Sunday:
Behind-the-neck push press (5-5-5-3-3)
Front Squat (5-5-5-5-5-1-1-1)
Deadlift (up to a 5, 3, or 1) OR Power Cleans/Clean Pulls (I'll alternate weekly)
Incline D-Bells (4 sets, 12-20 range for big tits)
Monday:
Power Snatch (reps will vary as I am not 'training' these and they are more to recover from Sunday's pulling onslaught)
Snatch Pull (4-5 sets of 3)
Decline Situps (3 sets)
Calf Raises (3 sets)
Tuesday:
Flat Bench (5x5 add weight each set)
Pendlay Row (5x5 add weight each set)
Weighted Dips (3 sets, heavy and hard)
Front Squat (5x5, straight weight, roughly 85% of my best 5)
Wednesday:
Off
Thursday:
Close-Grip Bench (5x5 straight weight)
Back Squat (5x5 straight, followed by a few heavier singles if I feel fast/strong)
Strict Overhead Press (5x5 add weight each set)
Jump Shrug (6x5....I know many like high reps, but I prefer the low reppers, lower reps = more weight, which = bigger traps, which always = good)
Friday:
Random gay day....chins (which are heterosexual) .....biceps and calves (which are NOT heterosexual)
Saturday:
Watch college football and try to eat 10,000 cals to prepare for Sunday's onslaught
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Gearheaded
12-30-2024, 06:57 AM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS