Porky Pig Program

[iluvdeadlifts]

Hey all, just thought I'd post this up here.........

Where you see A1, A2 etc all A excercises must be completed before moving on to B, then all B exercises are completed before moving onto C and so on...... (they're basically tri sets, so you do A1, then A2, then A3 - rest then repeat. All sets of A to be completed before B)

Tempo for Torso and Legs is 4 0 1 0 (4 being negative, 0 pause, 1 positive and 0 pause at top)
It works over 3 days:

1 - Torso
2 - Legs
3 - Arms (optional)

I thought I'd make it easy for you guys! Have a look at the attached Excel Speadsheets and let me know what you think. Hardest thing I've tried yet.

 

[iluvdeadlifts]

Here are the other two - had to write them again because I can't upload Excel 2007 files

 

[Ironhorse]

Going to be switching it up by November. Thanks ALOT! Fat bitch looks killer. 10 sets huh?

 

[iluvdeadlifts]

Sorry Ironhorse, thats just a template I use for all my programs, you should start off on 4 sets and if you're man enough move up to five after 2-3 weeks. I'm still on 4 sets [)]

 

[Ironhorse]

Would you try to explain the "wing chun curls" to me bro?

 

[iluvdeadlifts]

Yeah no probs. Stand with a pair of dumbbells in your hands with nyour palms facing behind you (as if you were going to do a front raise). From here curk the dumbells up in a semi circle at the same time as if you were doing a hammer curl - your hands should finish in the same position as if you had just completed a normal dumbbell curl (at this stage your elbows should be tight to your body). Now from this position turn your hands around so that your palms are facing forwards and lower the dumbells in a semi circle slowly to each side (if you traced the movement with a line it should form a circle, kind of)

Does that make sense? The negative phase hurts, a lot.

ilds