musclebobbuffpants
New Member
1st wk. DE only. Tues and Thurs.
Day 1 DE Bench
Bench 10x3@60% 1RM 195lbs 4sets w/pinky on ring, 3 w/mdl finger, 3 cls grp.
Pin Press 3 x 5 255lbs
Push Press 4 x 8 105lbs
DB Ext. 4 x 8 35lbs
Shrugs 4 x 10 315lbs
Abs
Box Squat 12x2@50% 1RM 205lbs on 15.5 Box
DL 8x1@60% 1RM 255lbs
RDL 4 x 8 245lbs
BB Rows 4 x 8 165lbs
BB Curls 3 x 8 105lbs
Abs
2nd wk.
Day 1 ME Squat
Close-Stance Squat 1-6 wave 365/1, 295/6, 375/1,305/6, 385/1,315/6
SLDL 4 x 8 265lbs
Pull-Throughs 4 x 8 80/1, 90/1 100/2
DB Rows 4 x 8 85lbs
Incline DB Curls 4 x 10 Skipped
Abs
Day 2 ME Bench
Incline BP 1-6 wave 235/1, 195/6, 245/1, 205/6, 250/1, 210/6
Flt DB Prs (Palms facing) 4 x 10 70lbs
Skull Crushers 6 x 10 75lbs
Up-Rt Rows 4 x 8 105lbs
Side Laterals 4 x 12 25lbs
Abs
Day 3 DE Squat
Box Squat 12x2@50% 1RM 205lbs on 14.5 Box
DL 8x1@60% 1RM 255lbs
RDL 4 x 8 255lbs
BB Rows 4 x 8 170lbs
BB Curls 3 x 8 115lbs
Abs
Day4 DE Bench
Bench 10x3@60% 1RM 195lbs 4sets w/pinky on ring, 3 w/mdl finger, 3 cls grp.
Pin Press 3 x 5 255lbs
Push Press 4 x 8 115lbs
DB Ext. 4 x 8 40lbs
Shrugs 4 x 10 335lbs
Abs
Wk. 3
Day 1 ME Squat
Cls Stance Squat 1-6 wave 385/1, 305/6, 405/failed. Stopped there
SLDL 4 x 8 1st set/265, last 3 sets/275
Pull-Throughs 4 x 8 120lbs
DB Rows 4 x 8 90lbs
Incline DB curls 4 x 10 40lbs
Abs
Comments: After my first wk of ME using 1-6 wave method, I didn't think I was gonna continue w/it, and after last night on squats, I know I'm done with it. For one, I spend almost a freakin hour just on squats, with all my warmups and then waiting 4 minutes in between sets. It just is taking too long. I think the main reason I failed w/405 yesterday was because I made to big of jumps in weight, that coupled with the fact that I need to strengthen my hammies and low back.
All in all I'm happy with the routine, although I'm still going to have to tweek it somemore. For instance, spreading my ME days apart. Doing it like this. ME, DE, DE, ME. Also getting rid of the 1-6 wave method and just going for a 1 rep max on ME days, possibly followed by dropping the weight to get 6-8 reps for a set or 2.
Let me know what you guys think.
MBBP
Day 1 DE Bench
Bench 10x3@60% 1RM 195lbs 4sets w/pinky on ring, 3 w/mdl finger, 3 cls grp.
Pin Press 3 x 5 255lbs
Push Press 4 x 8 105lbs
DB Ext. 4 x 8 35lbs
Shrugs 4 x 10 315lbs
Abs
Box Squat 12x2@50% 1RM 205lbs on 15.5 Box
DL 8x1@60% 1RM 255lbs
RDL 4 x 8 245lbs
BB Rows 4 x 8 165lbs
BB Curls 3 x 8 105lbs
Abs
2nd wk.
Day 1 ME Squat
Close-Stance Squat 1-6 wave 365/1, 295/6, 375/1,305/6, 385/1,315/6
SLDL 4 x 8 265lbs
Pull-Throughs 4 x 8 80/1, 90/1 100/2
DB Rows 4 x 8 85lbs
Incline DB Curls 4 x 10 Skipped
Abs
Day 2 ME Bench
Incline BP 1-6 wave 235/1, 195/6, 245/1, 205/6, 250/1, 210/6
Flt DB Prs (Palms facing) 4 x 10 70lbs
Skull Crushers 6 x 10 75lbs
Up-Rt Rows 4 x 8 105lbs
Side Laterals 4 x 12 25lbs
Abs
Day 3 DE Squat
Box Squat 12x2@50% 1RM 205lbs on 14.5 Box
DL 8x1@60% 1RM 255lbs
RDL 4 x 8 255lbs
BB Rows 4 x 8 170lbs
BB Curls 3 x 8 115lbs
Abs
Day4 DE Bench
Bench 10x3@60% 1RM 195lbs 4sets w/pinky on ring, 3 w/mdl finger, 3 cls grp.
Pin Press 3 x 5 255lbs
Push Press 4 x 8 115lbs
DB Ext. 4 x 8 40lbs
Shrugs 4 x 10 335lbs
Abs
Wk. 3
Day 1 ME Squat
Cls Stance Squat 1-6 wave 385/1, 305/6, 405/failed. Stopped there
SLDL 4 x 8 1st set/265, last 3 sets/275
Pull-Throughs 4 x 8 120lbs
DB Rows 4 x 8 90lbs
Incline DB curls 4 x 10 40lbs
Abs
Comments: After my first wk of ME using 1-6 wave method, I didn't think I was gonna continue w/it, and after last night on squats, I know I'm done with it. For one, I spend almost a freakin hour just on squats, with all my warmups and then waiting 4 minutes in between sets. It just is taking too long. I think the main reason I failed w/405 yesterday was because I made to big of jumps in weight, that coupled with the fact that I need to strengthen my hammies and low back.
All in all I'm happy with the routine, although I'm still going to have to tweek it somemore. For instance, spreading my ME days apart. Doing it like this. ME, DE, DE, ME. Also getting rid of the 1-6 wave method and just going for a 1 rep max on ME days, possibly followed by dropping the weight to get 6-8 reps for a set or 2.
Let me know what you guys think.
MBBP
