New Routine started 07-12-09
Week 16: Chest Specialization/Maintenance on OHP and DL
Basically switching off an intensity based program to one with increased frequency and volume. Increasing calories slightly, but plan on adding cardio. Program is initially centered around increasing bench press (first 3 weeks) and depending on success will then increase volume across the board for other lifts for another 5 weeks.
Bench will be set up: MWThSa for the next 3 weeks. Only light cardio/squats and ab work will really be done on these days.
170x6x6
180x5x7
195x4x8
205x3x10
180x6x6
190x5x7
205x4x8
215x3x10
185x6x6
195x5x7
210x4x8
220x3x10
Squats will remain at 5X5 for 2x a week with 4x10 once a week.
OHP and DL will go down to 5X3 once a week, typically on Sunday.
Also looking to tone abs with a 4x12 3x a week.